SAUNA & COLD PLUNGE

GENERAL SAFETY GUIDELINES

Please notify reception before using the sauna alone.

If you are doing a juice cleanse, please consult with your facilitator on the best way to use the sauna for your specific case.

Remember to hydrate well before and after you use the sauna. Sweat is made of water and other important electrolytes. Drink at least 16 ounces of water for every 10 minutes you spend in the sauna.

If you feel dizzy please get out immediately.

Cold plunges should not be done for at least 2 hours after a primal fitness class.

Sauna can be done right after any physical activity, including primal fitness, as it helps recovery.

Always stay in control of your breath. If you are panting, please get out.

Enjoy but don’t over do it. 30 minute maximum.

We recommend showering before and after.

Please do not use the sauna if:

– You have experienced recent heart issues like heart attack, and/or have severe aortic stenosis, etc.

– You have extremely low blood pressure when standing, or any severe issues with circulation (sauna has a tremendous impact on circulation!)

– You have a severe infectious disease with or without a fever, or if you have a fever for unrelated reasons.

The information provided here is not medical advice, nor should it be taken or applied as a replacement for medical advice. Hacienda del Sol, its employees, its guests and affiliates assume no liability for the application of the information discussed. Always consult a board-certified Medical Doctor before adding or removing any health or fitness, nutrition or supplementation or drug treatment protocol.

SUGGESTED SAUNA PROTOCOLS:

PROTOCOL #1 – SAUNA FOR GENERAL HEALTH

5 to 30 minutes per session and repeat the use of the sauna from 2 to 3 times per week at least, or as often as daily.

During your time inside, it is the perfect opportunity to practice your favourite breath work technique, and/or meditation. If you don’t know any ask the yoga teachers or the receptionists for suggestions.

It is also the perfect time to practice the techniques learnt during the fascia blasting classes.

PROTOCOL #2 – MIXED PROTOCOL: SAUNA & COLD PLUNGE

The best feel good cocktail ever created. Elevate mood, reduce joint pain, increase energy and productivity, boost mental and physical resilience, and in general become a ray of sunshine in 30 min or less, or maybe a bit more.

STEP 1

20-30 minute sauna session from protocol #1.

STEP 2

Step outside and increase your heart rate with your preferred body weight exercise (example 20 squats). If something like squats is too difficult right now just sit up and down inside the sauna.

If your heart rate is already elevated from being in such high temperatures you can skip this step.

STEP 3

Slide in slowly into the plunge so that your ears go below the surface while your mouth stays above. Breathe calmly for as many breaths as possible. Could be 1, could be 40, could be more as long as you can do it calmly. It might take a few breaths initially to feel like you have your breath under control. Only count the ones you can do calmly. When your breath is done, dunk your head for a few seconds and get out.

If you still have lots of energy left, do some squats, throw some punches, sit up and down from your favourite chair, howl back at the howler monkeys, or do whatever you want until you feel you used up all your energy. Then enjoy the rest of your day!

SUGGESTED COLD PLUNGE PROTOCOLS:

PROTOCOL #1 – REBALANCING NERVOUS SYSTEM

Ideal for balancing the parasympathetic (rest and digest) and sympathetic (fight or flight) nervous system.

Please do not do this routine as a test of endurance or toughness. The point is to get better at calming down during acute stress, not to last longer.

Do not do this routine for more than 4 minutes.

STEP 1

Take a plunge into the cold.

STEP 2

Find a comfortable position while keeping yourself submerged up to your neckline.

Practice Box Breathing: inhale for 4 seconds through the nose, hold for 4, exhale for 4 out of the mouth, hold for 4. Repeat cycle at least once.

If box breath is not possible, step out and try again at a later time. If possible move to step 3.

STEP 3

Begin to scan your body and bring awareness to where tension is being held. Breathe and relax into those areas.

If impossible to relax tension, step out. If possible, move to step 4.

STEP 4

Cycle dunking your hands in the water for 10 seconds and out for 10.

If this is too painful, step out. If it’s possible, proceed to step 5.

STEP 5

When you’re ready to get out, do a head dunk, then come up and find control of your breathing again. Once you’ve reached a controlled breath, step out.

STEP 6

Optional: sun-bathing for 30 minutes.

PROTOCOL #2 – FAT LOSS

This protocol is about making your body produce heat to stop cold shivers, which requires stored energy (ie. fat).

STEP 1

Submerge to your shoulders and be in the cold plunge until you start to shiver. Usually 1 to 3 min.

STEP 2

Don’t fight the shiver, you can even sometimes facilitate the onset by shivering voluntary. Achieve shiver and keep shivering for 60-120 seconds.

STEP 3

Once you have been shivering for 60-120 seconds, exit the cold plunge and stand near it, but don’t cross your arms or dry off.

Shivering outside should continue for 60-120 seconds. This is super important as your body should be forced to increase its temperature without movement or drying off.

STEP 4

Once you start to feel your shivering slow down or stop, return to the cold plunge, and repeat step 2.

STEP 5

You can perform 2-5 sets of cold plunge/shiver and exit/shiver. Each plunge and exit is 1 set. But remember, the goal is to not adapt too quickly to the cold so that you can continue to get the fat-loss effects induced by shivering.