STEP 1
Hot
GOAL
Increasing the internal body temperature.
FACILITIES
Hot outdoor whirlpools, dry sauna or steam bath.
TIME
15 minutes
- DRY SAUNA
- STEAM BATH
- WHIRLPOOL
BENEFITS
The dry heat sauna helps to eliminate fatigue and muscle tension, to oxygenate the body, to strengthen the immune system and to cleanse the skin through perspiration.
CHARACTERISTICS
Type: dry heat
Temperature: 75 to 100°C
Atmosphere: silent and relaxing
BENEFITS
The steam bath promotes in particular the decongestion of the respiratory tracts, it also helps to cleanse the skin and to prepare the body for a restorative and restful sleep.
CHARACTERISTICS
Type: humid heat
Temperature: 40 to 50°C, humidity:
Atmosphere: silent and relaxing
BENEFITS
Immersing the body in hot water provides a feeling of well-being while decreasing stress and improving sleep quality. Thousands of little air bubbles activate the blood circulation and relieve sore muscles. The feeling of weightlessness in the water also reduces pressure on the joints.
CHARACTERISTICS
Type: humid heat
Temperature: 37°C - 39°C
Atmosphere: relaxing, quiet conversation possible
STEP 2
Cold
GOAL
Creating a thermal shock and decreasing the internal temperature of the body.
FACILITIES
Nordic bath, waterfall or cold shower
TIME
10 to 15 seconds
- Nordic bath, waterfall or cold shower
BENEFITS
The sudden immersion of the body into icy cold water stimulates the cardiovascular system, strengthens the immune system, improves the appearance of the skin and readies the body for sleep by lowering the body temperature.
CHARACTERISTICS
Temperature: 12°C -18°C
Maximum of 15 seconds
Staying calm
STEP 3
Relaxation
GOAL
Restoring the heart rate and normal body temperature.
FACILITIES
Different rooms and areas for relaxation, outdoor fireplaces, terrace, stone beds, hammocks etc.
TIME
20 minutes
BENEFITS
Laying or sitting down to rest the body and allow it to get back to its initial state. This important period of inactivity promotes the release of endorphins and allows feeling the physical and mental benefits of the hot-cold cycle.
