Relaxing and rejuvenating, there is nothing like the sensation of bathing as you immerse yourself in the soothing waters. The mystical and magical effects of a bathing experience has always been considered a method of self care and relaxation across many cultures. The ancient Roman baths offered a sequence of hot and cold bathing pools and steam rooms that promoted mental and physical wellbeing. The famous Turkish bathhouses and serene Japanese springs were relaxing places where our ancestors soaked their cares away.
Water has a naturally calming effect, releasing endorphins and leading to a sense of wellbeing. Even being near water can trigger the parasympathetic nervous system, calm us down and create a relaxed meditative state. Drawing a hot bath at home or indulging in a bathhouse promotes a clearer and more restored version of yourself. Like a gentle embrace, the heat of a bath eases muscle tension with a deep sigh of relaxation.
Feel your stress and anxiety levels drift away in a bathhouse pool, where you slow down, breathe and return to yourself in the warm and weightless feeling of water. Magnesium pools enhance the bathing experience, assisting with restoring oneself with muscle relaxation and a sense of overall wellbeing. There are even cold plunge pools for the ultimate in contrast therapy. The combination of a hot mineral bath with the cold plunge pools is ideal for overall health and rejuvenation. Immersion in cold baths can promote physical recovery and improve mental health.
Hot and Cold Bathing
For rejuvenation, reinvigoration or relaxation, when you take time, a simple bath can transform into a luxury health and wellness experience. With two types of bathing in either hot or cold water, each has their own appeal. Most people enjoy immersing themselves in the luxurious waters of a hot bath and letting the relaxed warm feeling engulf them. Hot water relaxes the body, improves circulation and relieves stress. Cold baths are often used for body recovery and reducing inflammation. Deciding on hot or cold bathing comes down to the type of experience that appeals to your senses. Both offer distinct benefits and a combination of hot and cold bathing can be wonderful for both relaxation and rejuvenation. There are two distinct types of bathing, ranging in temperature each to rejuvenate and restore the body.
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Hot bathing refers to immersing yourself in hot water for relaxation or therapeutic reasons. Hot baths vary from traditional tubs to purpose-built magnesium baths and pools for the ultimate in relaxation, rejuvenation and stress relief. Most hot therapeutic baths have a temperature range of 37°C to 40°C to promote vasodilation (the widening of blood vessels) that improve muscle relaxation and blood flow. Recommended times for hot bathing are between 15 and 40 minutes. Soaking in a 40°C magnesium pool for 20 minutes after training a few times a week for relaxation, cortisol reduction, and improved sleep. A 30 minute soak in Epsom salt spa after endurance sessions acutely benefits relaxation due to passive heating.
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Cold water immersion involves submerging in ice cold water for a short period of time. Known as a cold plunge, it is used for recovery from exercise and restorative benefits. The ideal temperature for an ice bath is between 10°C and 15°C which is cold enough to be therapeutic. This cold temperature triggers the body's natural response to cold, brings down the metabolism and decreases breathing rate. The cold temperature also shifts lactic acid away from the muscles which can reduce inflammation. Beginners should stay in ice baths for 3 to 5 minutes and for experienced users recommended time is no more than 15 minutes. After exercise, try a 10°C bath for 10 minutes five times a week to reduce muscle inflammation and improve energy. Following strength training, try 12°C for 15 minutes immersing the lower limbs.
Alternating Hot and Cold
Also known as contrast bathing, alternating hot and cold bathing has been around since ancient civilizations recognised the benefits of temperature variance. Improve health, revitalise the body and mind with this powerful bathing combination that improves circulation, enhances muscle recovery and restores the senses. Contrast therapy can be with cold water immersion and hot baths or saunas, each with a myriad of benefits.
Benefits of Alternating Hot and Cold
Hot and cold therapy works by alternating between a hot bath or sauna and a cold bath. The heat phase causes vasodilation which is widening of the blood vessels to increase blood flow and help relax muscles. The cold phase causes vasoconstriction which narrows the blood vessels and helps remove swelling and inflammation. Alternating between vasodilation and vasoconstriction flushes the metabolic waste from the muscles resulting in oxygen rich blood to aid recovery and assist in a variety of benefits.
- Assists in recovery after intense physical activity, reducing muscle fatigue and soreness.
- Decreases inflammation in the body particularly with swelling after injury.
- Improves blood flow and promotes better circulation.
- Has restorative properties, creates a sense of calm and improved mental wellbeing.
15 Benefits of Bathing
The experience of immersing in warm water helps to relax the mind and rejuvenate oneself. All of the cares of the world float away with you. This powerful ritual promotes relaxation, stress relief and a sense of wellbeing, leaving you feeling restored. It can cleanse the body, relieve sore muscles, invigorate and inspire emotional health. Discover how a relaxing soak can restore a more present, clearer version of yourself.
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Clean and exfoliate: The main benefit of bathing is to clean and exfoliate the skin. Bathing in warm water softens the skin so when you wash, exfoliation occurs naturally. Bathing removes dirt, bacteria, sweat and pollution which builds up on the skin during the day. Warm water opens the pores making it easier to remove dirt and debris from the skin.
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Encourages better sleep: A warm bath helps encourage better sleep according to studies. Taking a warm bath one to two hours before bed works to help sleep quality and duration as it raises the body temperature during the bath then lowers it after which mimics the temperature drop needed for sleep. It is also a way to improve relaxation and switch off the mind which is necessary when falling asleep.
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Reduces anxiety and depression: Soaking in warm water can calm the nervous system which reduces anxiety and depression. While baths cannot cure anxiety and depression, the relaxing and calming sensation of immersing in warm water can help alleviate the symptoms and promote overall wellbeing.
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Soothes aching muscles and joints: Warm baths sooth aching muscles and joints by increasing blood flow to these areas which promotes regeneration and healing. A hot bath also relaxes muscles which eases tension and stiffness.
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Heart health: Because warm baths improve blood flow, they can be beneficial for heart health. A study published in 2020 suggested that people who took a daily warm or hot bath had a 28% lower risk of cardiovascular disease and a 26% lower risk of stroke.
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Better circulation: Hot and cold baths can improve circulation particularly when done as contrast therapy (having a hot bath and then a cold plunge immediately after). In a hot bath, the blood vessels dilate leading to more blood flow. The increased blood flow means better circulation. When you enter the cold plunge, vasoconstriction occurs which is then narrowing of the blood vessels. This rapid shift in temperature stimulates the blood flow and helps improve circulation throughout the body.
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Pain relief: Hot baths are excellent for pain relief from conditions like arthritis, muscle stiffness and muscle spasms. Cold baths can be good for relief as they produce temporary numbness of any pain symptoms.
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Improves oxygen intake: A hot bath can improve oxygen intake and help with lung function. It can also improve oxygen sent to the muscles and other tissues more effectively.
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Clears up congestion: The steam from a hot bath can help clear congestion. By adding essential oils like eucalyptus or peppermint, it can enhance the decongestant benefits.
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Softens the skin: When blood vessels expand by a warm bath, it increases blood flow to the skin which helps improve hydration and soften dry patches.
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Invigorating: Both hot and cold baths can be invigorating and help you feel strong and full of energy. Immersing yourself in an ice bath is known for its immediate invigorating effects with the quick release of endorphins. Hot baths are mostly relaxing but can be invigorating when used in contrast therapy. The change between cold and hot water can be an invigorating experience.
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Stress relief: Warm baths can activate the parasympathetic nervous system which is the network of nerves that relaxes the body. The warming effects of the surrounding water starts to reduce feelings of stress and total relaxation occurs.
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Soothes irritated skin: Sometimes warm baths can help soothe irritated skin, helping with conditions like psoriasis and eczema. Adding things like epsom salts, mineral oil, colloidal oatmeal, or olive oil can further soothe the skin.
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Metabolism boost: Hot and cold baths can boost metabolism but in different ways. Immersing in a cold bath can cause the activation of brown adipose tissue (BAT) which burns calories, increasing the metabolism rate. Hot baths, on the other hand, boost metabolism in a smaller way by increasing the body’s temperature and heart rate.
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Reduce fatigue: Bathing in warm or hot water is helpful for reducing fatigue. Baths help with relaxation and improved sleep, leading to a reduction in fatigue.
How to Maximise the Benefits of Bathing
To maximise the benefits of bathing, make sure you bathe with the intention of disconnecting from the outside world for a restorative and relaxing experience. You can do this by setting a beautiful relaxing scene when bathing at home or treating yourself to a luscious bathhouse experience. Follow these tips to maximise the benefits of bathing.
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Add magnesium: By adding magnesium to a bath or going to a bathhouse with magnesium pools, you will enhance the benefits of bathing. Magnesium is an element that the skin easily absorbs, promoting increased moisture in the skin. Having magnesium in a bath will also boost the body’s Bath a couple of hours before bed for better sleep
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Use aromatherapy oils: By adding aromatherapy oils like lavender, eucalyptus and lemon to a bath you can create a more relaxing experience. Essential oils like this can also impact overall wellbeing. The scent from the oils travel from the olfactory nerves to the brain and impact the amygdala which is the emotional centre of the brain. Essential oils can also be beneficial as they are absorbed by the skin.
- Treat yourself to a bathhouse for the ultimate bathing experience. The About Time Bathhouse has a large indoor magnesium pool and two person ice baths for the perfect relaxation and rejuvenation experience.
Bathing is a wonderful remedy for the mind, body and soul. Whether sinking into a hot bath or immersing in cold water, there are a plethora of benefits to calm and revive the nervous system. For the ultimate bathing experience where peace and tranquility is a moment away visit About Time Bathhouse