What’s the Right Amount of Pressure for Massage?
You’re on the massage table, eyes closed, ready to relax. But instead of melting into the moment, you’re tensing with every stroke. Sound familiar?
For many people, one of the biggest questions about massage is:
How much pressure is too much?
Or even, does it need to hurt to work?
Let’s clear things up, because when it comes to massage, the “right” pressure isn’t about being tough.
It’s about what helps your body feel safe, supported, and ready to heal.
The Myth of “No Pain, No Gain”
There’s a common belief, especially with deep tissue massage, that more pressure equals better results. If you’re not wincing, it’s not working. No pain, no gain, right?
Actually, no.
While firm pressure can be helpful in some cases, research and experience at Flow Spa tell us that pain doesn’t equal progress. When pressure goes beyond your comfort zone, it can do the opposite of what we want.
Instead of relaxing into the massage, your body may activate its sympathetic nervous system - the fight-or-flight mode that causes muscles to tighten and stress hormones to spike.
But massage works best for relaxation and recovery when your parasympathetic nervous system is engaged. That’s the state where true healing happens.
When Pressure Goes Too Far
Here are a few signs that the pressure might be too intense for you:
You find yourself holding your breath
Your muscles tense up instead of releasing
You’re gritting your teeth and waiting for it to be over
You feel very sore or bruised the next day (especially if it wasn’t the goal). Your RMT will communicate with you if any bruising or soreness is expected, particularly with deeper pressure or methods like cupping.
A good massage should never feel like a test of endurance. You’re not there to “push through.” You’re there to let go.
What the Right Pressure Actually Feels Like
The tricky part is there’s no one-size-fits-all.
Some people love deeper pressure. Others benefit more from gentle, rhythmic strokes. And your ideal pressure can even change from session to session based on your stress level, hydration, sleep, or pain.
So how do you know when it’s just right?
The sweet spot is often described as “hurts so good.” It might feel intense in the moment, but not painful. You stay relaxed. You keep breathing. You feel your body releasing, not resisting.
If you’re clenching or bracing, that’s a clear sign the pressure needs to come down a notch.
How to Talk to Your Massage Therapist About Pressure
Here’s your permission slip: it’s always okay to speak up.
In fact, we encourage it.
You can say:
“That’s a bit too much for me.”
“Can you ease up just slightly?”
“That’s a good spot, but maybe a little lighter?”
Or simply, “Could we check in on pressure?”
At Flow Spa, our Registered Massage Therapists are trained to check in during your treatment, but we love it when clients feel empowered to guide the session, too. Your body knows best.
Pro tip: using a 1–10 scale can help. Something like a 6 or 7 out of 10 is usually a good balance of effective and comfortable.
Match the Pressure to Your Goals
Different types of massage, and your goals with treatment, often call for different approaches:
If you’re here for stress relief:
Lighter to moderate pressure is ideal. It helps calm the nervous system and ease tension without overwhelming the senses.
If you’re recovering from workouts:
Moderate to firm pressure can help with circulation and muscle recovery, but it should still feel manageable and not forceful.
If you’re dealing with injury or chronic pain:
This requires a more customized approach. Sometimes gentle work is most effective. Other times, focused deep tissue techniques can help. Our RMTs will work with you to find the right balance.
Bottom Line: Your Comfort Comes First
Massage should never feel like something to suffer through. The best results happen when your body feels safe, supported, and able to relax, not when it’s bracing against discomfort.
At Flow Spa, we don’t believe in pushing past your limits. We believe in working with your body, not against it.
So whether you love deep pressure or prefer a lighter touch, we’re here to meet you exactly where you are.
Ready to Find Your Perfect Pressure?
Book a massage at Flow Spa and let one of our experienced RMTs tailor the treatment to what your body truly needs.
We’ll talk about your preferences, check in during your session, and adjust in real time.
Because you deserve a massage that feels just right!
Can’t Sleep? Challenge These 3 Distorted Sleep Beliefs
Why “I’ll Never Sleep” Feels So Scary (and How to Talk Back to That Voice)
The Midnight Mind-Spiral
Tick tock, tick tock. Time rolls by at a relentlessly slow pace. The minutes turn to hours and all the while, morning creeps closer.
Not being able to sleep is dreadful.
And yet it happens to us far too often.
You know the moment: the clock rolls past 3 a.m., your brain is still buzzing, and a single fearful thought crashes in:
“If I don’t fall asleep right now, tomorrow is ruined.”
That surge of anxiety is often more disruptive than the missed shut-eye itself. Research shows that insomnia isn’t just a sleep problem; it’s a thinking problem.
Cognitive-behavioural therapy for insomnia (CBT-I) specifically targets the beliefs and emotions that fuel sleeplessness and consistently outperforms sleeping pills over the long-term. Mayo Clinic Sleep Foundation
So instead of chasing the perfect sleep hack, let’s work on the stories we tell ourselves after the lights go out.
Meet the Three Big “Sleep Lies”
CBT-I calls them cognitive distortions—mental shortcuts that look convincing at 2 a.m. but collapse under daylight.
| Distortion | Midnight Thought | Hidden Problem |
|---|---|---|
| Catastrophizing | "If I don't sleep, I'll bomb that presentation and get fired." | Leaps from one rough night to career or life apocalypse. |
| Unrealistic Expectations | "I must get eight solid hours every night." | Treats a guideline as a rigid rule, ignoring natural variation. |
| Misattribution | "I feel foggy, so my sleep is broken beyond repair." | Blames every dip in energy solely on insomnia. |
Studies show CBT-I can significantly reduce these distorted beliefs, and the anxiety that comes with them, within just a few weeks. PMC
Here’s how to practice some of these exercises yourself to challenge these thoughts that arise.
A Three-Step Reality Check
Next time the spiral starts, walk your thoughts through this quick challenge sequence:
Look for Evidence both for and against the thought
What proof do I have that tomorrow will be a disaster?
Create a complete picture for yourself.
Remember the last time you survived on four hours and still delivered.
Find Alternative Explanations
Could something else be affecting my energy?
Stress, caffeine, or that late-night doom-scroll can all mimic “broken sleep.”
Recall Past Wins
When have I handled a poor night just fine?
Jot down a short list now. Save it in a pinned note for quick access. Future-you can read it at 3 a.m.
Mantra: “A poor night of sleep doesn’t define my day.”
Write it on a sticky note on your bathroom mirror or nightstand, set it as a phone wallpaper, or repeat it like a mini-meditation when worry spikes.
Nervous System First Aid
Cognitive work is powerful, but calming the body helps the mind listen.
Two Flow Spa favourites:
Float Therapy – Zero-gravity buoyancy lowers cortisol and gives your brain 60–90 minutes without external input, an ideal state for resetting anxious patterns.
Infrared Sauna – Gentle heat promotes parasympathetic (“rest-and-digest”) activity. Many clients pair a 30-minute sauna with a cool shower or cold plunge.
Combine these with the thought-challenging steps above and you attack insomnia from both sides: physiology and psychology.
Action Plan for Tonight
Set a Wind-Down Window – Dim lights, silence notifications, and breathe slowly for at least 30 minutes before bed.
Spot the Distortion – When the worry voice pipes up, try to label it: “That’s catastrophizing.”
Run the Three-Step Check – Evidence, alternatives, past wins.
Repeat the Mantra – “A poor night of sleep doesn’t define my day.”
Schedule Support – If patterns persist, consider getting support with a few CBT-I sessions or book a float to short-circuit the stress loop. AASM
The Bottom Line
Insomnia often starts at night but ends in the daytime stories we tell ourselves. Challenge those stories, support your nervous system, and remember: you don’t have to be perfect, just persistent.
Ready for a reset? Book a float or sauna session at Flow Spa this week and give both your body and brain the break they deserve.
Sleep well (or at least worry less).
Hot Tub vs. Sauna: Which One Wins for Inflammation and Immunity?
When it comes to relaxation and recovery, heat therapy is a fan favourite.
But here’s the million-dollar question: Is a sauna or a hot tub better for your health? A new 2025 study might just flip your assumptions on their head.
Let’s dive into what the research actually says, and how you can use it to level up your wellness routine at Flow Spa.
Hot Tub Takes the Lead—At Least in This Study
A recent study published in the American Journal of Physiology in June 2025, led by exercise physiologist Christopher Minson, published, compared traditional saunas, infrared saunas, and hot tubs to see how they impact inflammation and immune response.
While sauna use is still getting its fair share of the spotlight for health trends, the hot tub produced the strongest physiological effects.
Researchers found that a long soak at 104°F triggered the greatest immune system response and a measurable drop in acute inflammation markers. Why? Because the body experiences more thermal stress in hot water than in heated air.
And while that “heat strain” might sound uncomfortable, it’s actually a key driver of the benefits.
Why Hot Water Has the Edge
Here’s the science in plain English: water transfers heat much more efficiently than air. So even though a sauna might feel hotter, your body heats up faster and to a greater degree in a hot tub.
Let’s break down the temperature comparisons done in this study:
Hot tub: ~104°F (40°C), full immersion for 45 minutes
Traditional sauna: ~175°F (80°C), 3 rounds of 10 minutes with cool-downs in between
Infrared sauna: ~115–150°F (46–65°C), 45 minutes, with the temperature ramping up during the session
This study mimicked casual use you might expect at home, like easing into an infrared sauna while it heats up, or hopping in and out of a traditional sauna between rounds.
But if you’re using these tools intentionally for specific benefits (like we do at Flow Spa), the results may be different.
How You Use It Matters
Here’s an important takeaway: the protocol is everything.
In the real world, most people don’t use heat therapy exactly like they did in the study.
For example:
At Flow Spa, our infrared sauna is fully heated to 150°F when you enter
Many sauna users prefer one continuous 20–30-minute session instead of short intervals
For those looking to get in intense heat, 175°F might sound mild, as many people will push the sauna closer to 200°F
Your mental and physical state going in (hydration, stress level, etc.) can affect how your body responds
So while the hot tub showed impressive immune-boosting potential in the study, that doesn’t automatically make it “better.”
It all depends on your goal and how you use each modality.
What’s Better for You: Sauna or Hot Tub?
It’s not about which one is best, it’s about what’s best for you.
Here’s a quick guide:
Go for a Hot Tub if You Want To:
Boost your immune system naturally
Reduce inflammation after intense training (while heat is initially pro-inflammatory, there is a subsequent anti-inflammatory effect as the body rebounds from the acute effects)
Feel deeply relaxed without moving a muscle
Choose Infrared or Traditional Sauna if You Want To:
Support detoxification and circulation
Loosen stiff muscles and ease joint pain
Stimulate cardiovascular health and mental clarity
Pro Tip: Stack Them for Better Results
Here’s where it gets fun. You don’t have to choose!
At Flow Spa, we encourage strategic recovery combinations.
Try this:
Start in the infrared sauna to warm your body from the inside out
Move to the hot or cold plunge to shock your system (in a good way)
Once you’re done heating up or alternating hot and cold, add a float session or massage to finish in a state of deep calm
This approach doesn’t just feel amazing, it trains your body to adapt, recover, and thrive.
Ready to Feel the Difference?
Whether you’re managing inflammation, supporting your immune system, or just looking for next-level relaxation, we’ve got you covered.
Our team can help you craft a heat therapy routine that aligns with your body and goals.
Book your next session at Flow Spa today to discover what happens when wellness meets intentional heat.
4 Science-Backed Rituals to Reset Your Motivation Every Quarter
Why your brain needs a 90-day reboot (and how to do it right)
Here's something you might not know: your brain has a built-in motivation cycle that peaks and crashes roughly every 90 days.
Neuroscience research shows that dopamine, your brain's motivation chemical, follows predictable patterns. After about 12 weeks of pursuing any goal, your neural pathways start to habituate.
What once felt exciting becomes routine.
What once drove you forward starts to feel like a slog.
This isn't a character flaw. It's biology.
The good news? You can work with your brain's natural rhythms instead of against them. That's where the quarterly reset comes in.
Whether you're feeling stuck in your current routine or simply want to optimize your next quarter, these four research-backed rituals will help you realign with what matters most.
Conduct a Goal Audit (Not Just a Review)
Brian Moran's writing in "The 12-Week Year" reveals why annual goal-setting fails more than 80% of the time: it's too abstract for our brains to process effectively. But 12-week cycles? They align perfectly with our neurological motivation patterns.
Here's how to do a proper goal audit:
Step 1: List your current goals and rate each 1-10 on energy level when you think about them
Step 2: Identify which goals still align with your values (not just what you think you "should" do)
Step 3: Apply the "Hell Yes or No" test - if it's not a clear yes, it's a no
Step 4: Choose a maximum of 3 goals for the next quarter (your prefrontal cortex can't effectively manage more)
Calendar Time-Travel Exercise
Most of us live in a 7-day bubble. But research from Stanford's Behavior Design Lab shows that perspective-taking exercises significantly improve decision-making and reduce stress.
Try this specific exercise:
Looking Back (15 minutes):
Open your calendar from 3 months ago
Note patterns: What energized you? What drained you?
Calculate time spent on priorities vs. distractions
Identify your biggest wins and what made them possible
Looking Forward (15 minutes):
Block out non-negotiable priorities first
Schedule recovery time between high-energy activities
Plan for seasonal energy shifts (your motivation isn't constant)
Build in flexibility for unexpected opportunities
Design Your Reset Container
Integration time is crucial for lasting change.
Your brain needs space to consolidate new insights and form new neural pathways.
The Quarterly Reset Container Formula:
2 hours: Planning and goal audit
1-2 hours: Integration walk or other movement (this isn't optional! Movement helps encode new neural patterns)
1 hour: Processing time (journaling, meditation, or float session)
1 hour: Ritual completion finale (see below)
Block this time like you would a medical appointment. Your future self will thank you.
The Neurological Reset Protocol
This is where the magic happens. Your brain needs a clear signal that one phase has ended and another has begun.
The Contrast Therapy Finale
Cold exposure triggers up to a 250% increase in dopamine that lasts for hours. But it's the contrast that creates the most profound reset effect.
The Protocol:
Sauna (15-20 minutes): Let the heat represent releasing what no longer serves you.
Cold plunge (2-3 minutes): Reset your nervous system and spike motivation chemicals.
Rest (5 minutes): Allow integration. Warm back up in the hot tub.
Repeat 2-3 cycles
This is how you make a ritual into applied neuroscience. The physiological stress followed by relief creates a powerful psychological anchor for your new quarter.
Don't have access to contrast therapy? A cold shower after a hot bath works. Even alternating hot and cold water in your shower for 30 seconds each can trigger similar benefits in a pinch.
Your Next Steps
The science is clear: your brain craves renewal every 90 days.
The question isn't whether you need a reset, it's whether you'll give yourself permission to do it properly.
Start here:
Block 5 hours in your calendar for your next quarterly reset.
Choose one goal that's been draining your energy and release it.
Book a float session or contrast therapy session to begin experimenting with reset rituals.
Your motivation isn't broken. It just needs the right conditions to reignite.
Ready to design your perfect quarterly reset? Our float tanks and contrast therapy room provide the ideal environment for deep integration and nervous system reset. Book your session and make this quarter your most focused yet.
The Hidden Link Between Peak Performance and Burnout (And How to Break It)
One day, you're crushing through work like a productivity machine, and then the next thing you know, you can barely drag yourself out of bed.
Take Ben, a friend of mine whose career was going great. Too great, actually. He was working very long hours and pushing himself hard to get ahead.
Then his body started shutting down.
For him, it started in his gut with stabbing pain. Chronic stress can cause all sorts of digestive issues. For Ben, this led to crippling his energy levels to the point that he was sleeping 16 hours a day and still exhausted. He could no longer hold down a job. At the lowest point, the decision to shower or try to eat breakfast was enough to wipe out his energy for hours.
When we're in flow, everything feels effortless, even when we're at the razor's edge of our capabilities. It's intoxicating to be so dialed in, to the point that we often can't let enough of a good thing go. This leads to the nasty downside— flow can accelerate a crash course into burnout.
We need to understand both ends of the performance spectrum to be able to recognize the need for more recovery when it's called for.
What Flow Actually Feels Like
Real flow isn't just "being in the zone." It's a specific neurological state where your prefrontal cortex downregulates—essentially, your inner critic goes quiet so you can perform without restraint.
You know you're in flow when time becomes elastic. Minutes feel like seconds, or sometimes an hour passes without you noticing. Your body feels light, almost weightless, even when pushing to your limit. There's no forcing or grinding in flow, just smooth, effortless action.
Most importantly, you're intrinsically motivated. You're not doing this for external rewards or because you "should." You're doing it because it feels natural, almost inevitable.
Your breathing is steady and deep. Your mind isn't jumping between tasks or worrying about what's next. You're completely absorbed in what's happening right now.
The Burnout Creep - Early Warning Signs
Burnout doesn't announce itself with sirens. It creeps in disguised as dedication, productivity, even passion.
The physical signs start to show up - your shoulders start carrying permanent tension.
Sleep becomes restless—feeling tired but wired.
Your digestive system rebels with unexplained stomach issues or changes in appetite.
Emotionally, you notice subtle shifts. That project you loved last month? Now it feels like a slog. You catch yourself being short with people who don't deserve it. Small problems are enough to cause you to erupt.
Behaviorally, you start procrastinating on tasks that used to energize you. You isolate yourself from colleagues or friends. You tell yourself you're "just focused," but really you're protecting your depleted resources.
The tricky part is how burnout masquerades as high performance. You're still getting things done, maybe even more than before. But the quality suffers, and more importantly, you suffer.
The Flow-to-Burnout Pipeline
Here's the paradox: sustained high performance without adequate recovery will tip you into depletion.
Flow states are neurologically expensive. When you're operating at peak performance, your brain is consuming glucose at a rapid rate. Your nervous system is activating stress responses to maintain that edge.
This is beneficial in short bursts. But without proper recovery cycles, your system starts running on fumes.
Environmental factors accelerate this pipeline. Constant connectivity means you never fully disconnect. Open office spaces prevent the deep focus that creates sustainable flow. Cultural pressure to "always be on" overrides your body's natural rhythms for rest and restoration.
Internal factors play a role, too. Perfectionism drives many of us past the point of diminishing returns. Fear of missing out keeps you saying yes to everything. Poor boundaries mean work bleeds into recovery time.
Self-Correction Strategies
When you notice early warning signs, you have a small window to self-correct before full burnout sets in.
Immediate Circuit Breakers
Start with your breath. Flip your stress switch in 60 seconds with this breathing drill.
The reset breath (4 counts in, 7 hold, 8 out, 4 in, and so on) activates your parasympathetic nervous system in under a minute. It's your fastest reset button.
Change your visual focus. If you've been staring at screens, shift to soft focus: look out a window or at something distant. This relaxes the muscles around your eyes and signals your nervous system to downshift.
15-Minute Resets
Get outside in natural light, even if it's cloudy. A brief walk without podcasts or music gives your brain a chance to process and reset.
Try contrast therapy, alternating between hot and cold water in the shower. This stimulates circulation and activates your vagus nerve, which governs your rest-and-digest response.
Deeper Recovery Protocols
Schedule tactical naps. Listen to a guided track or music that’s designed to encourage the parasympathetic recovery we need. Twenty minutes with Non-Sleep Deep Rest (NSDR) or binaural beats can be more restorative than an extra hour of poor sleep at night.
Create boundaries that actually stick. This means protecting your recovery time with the same intensity you protect important meetings.
The key is to create conditions that support flow and high performance rather than force it. You can't willpower your way into sustainable high performance.
The Self-Correction Toolkit
Building Flow-Friendly Routines
Sustainable high performance isn't about grinding harder; it's about creating the right conditions for flow to emerge naturally in our daily life.
Daily Practices That Support Flow
Start your day with a consistent morning routine. This doesn't need to be elaborate. Even five minutes of intentional breathing or gentle movement signals to your nervous system that you're transitioning into focused work mode.
Structure your day around your natural energy rhythms. Most people have 2-3 hours of peak cognitive performance. Flow enhances productivity by up to 500%, so protect these windows for your most important work.
Build in micro-recoveries throughout your day.
Two minutes of deep breathing between meetings.
A brief walk after completing a challenging task.
These small resets prevent the accumulation of stress that leads to the depletion of burnout.
The Recovery Non-Negotiables
Sleep is your foundation. Without adequate sleep, you can't access flow states consistently. Prioritize sleep hygiene like you would any other performance metric.
Physical movement helps process stress hormones and maintains the mind-body connection essential for flow. This doesn't necessarily mean intense workouts. Gentle yoga, walking, or simple stretching all count.
Social connection provides perspective and emotional regulation. Schedule regular time with people who energize rather than drain you.
Structuring Work-Life for Optimal Flow
Create clear transitions between work and rest. This might mean a short walk after finishing work, changing clothes, or even just closing your laptop deliberately.
Protect your attention like a finite resource. Limit multitasking, batch similar tasks together, and use focused work blocks with clear boundaries.
Remember: rest isn't the absence of activity, it's the presence of recovery.
Your Flow Check-In
Before burnout becomes your reality, ask yourself these questions:
When was the last time I felt energized after completing challenging work?
Am I sleeping as well as I was three months ago?
Do small problems feel disproportionately stressful?
Have I been avoiding activities I usually enjoy?
When did I last feel truly present during a conversation?
If more than two of these raise red flags, it's time to take action.
What's Your Next Move?
Choose one action you can take today:
If you're still experiencing flow regularly:
Recovery often gets forgotten when we’re in the zone. Schedule your recovery time for the next week before anything else gets in the way. Treat it as seriously as your most important meeting.
If you're approaching burnout:
Pick one item from the Self-Correction Toolkit and try it within the next 24 hours.
If you're already burned out:
Consider professional support. Sometimes the path back to flow requires guidance and structured recovery.
Your nervous system is designed for cycles of activation and rest. Flow is more about sustainable excellence than maintaining peak performance indefinitely.
At Flow Spa, we understand that optimal performance requires optimal recovery. Whether you need a quick reset with infrared sauna therapy or deeper nervous system recalibration with a float, we're here to support your journey from burnout back to flow.
Because the real goal is to feel fulfilled while performing your best.
The Financial Stress Paradox: How Money Worries Hijack Your Biology
Most people think financial stress is just about numbers in a bank account. But what if I told you that money worries literally rewire your body to make financial problems worse?
Here's the uncomfortable truth: financial stress doesn't just feel bad—it creates biological changes that trap you in cycles of poor health, bad decisions, and mounting debt. Our health is made up of six dimensions, including physical, mental, emotional, spiritual, environmental, and social health factors. Financial stress has hidden traps that impact all these dimensions of health.
Understanding this paradox is the first step to breaking free.
The Three Biological Traps That Keep You Stuck
1. The Stress Eating Trap
When you're financially stressed, you reach for cheap, processed comfort foods. In the book Ultra-Processed People, Chris Van Tulleken wrote about how this is a temptation that few of us are able to avoid anymore because of how the ultra-processed foods he calls UPFs are manufactured to be insatiable. This creates inflammation, diabetes risk, and heart problems - all expensive to treat. Medical debt then worsens financial stress, creating more stress eating. It's a biological trap and a nightmare for our physical health.
Here's what happens in your body: When cortisol levels spike from financial worry, your brain craves quick energy, usually in the form of sugar and processed carbs. These foods might cost less upfront, but they're setting you up for expensive health problems down the road.
The cruel irony? The very foods that temporarily soothe financial anxiety are the ones most likely to land you in the emergency room. And shockingly, medical debt is now the leading cause of bankruptcy in North America. Even with the access to healthcare that we have in Canada, this Stress Eating Trap extends into other factors that affect our health.
2. The Sleep Deprivation Trap
Financial worry causes insomnia, which reduces cognitive function, decision-making ability, and productivity. This directly impacts earning potential and job performance, worsening the financial situation that caused the sleep problems.
Sleep-deprived brains make objectively worse financial decisions. Studies show that after just one night of poor sleep, people are more likely to make impulsive purchases and less likely to comparison shop.
Even worse, chronic sleep loss can reduce your earning capacity by up to 2.3% per hour of lost sleep. If you're losing two hours of sleep per night due to financial worry, you're potentially giving up nearly 5% of your income, creating the very problem that's keeping you awake.
3. The Social Withdrawal Trap
Financial shame makes people isolate: skipping social events, avoiding friends, declining networking opportunities. But professional and social networks are crucial for financial opportunities. The stress response that makes you hide also cuts off your escape routes.
We see this played out in an exaggerated way in the Apple TV show Your Friends and Neighbors. In the show, Jon Hamm’s character loses his job and to keep up with the Joneses, he resorts to stealing expensive watches and jewelry from the neighborhood. As his life seems to spiral out of control, he becomes more isolated from his friends and the connections that could provide him with a more lawful way out of the situation.
Think about it: When was the last time you turned down a social invitation because you "couldn't afford it"? That shame-driven isolation doesn't just feel lonely; it's economically devastating.
Research shows that 70% of jobs are never advertised publicly. They're filled through networking. When financial stress makes you withdraw from your social circles, you're cutting yourself off from the very opportunities that could improve your situation.
The Neuroscience Behind Bad Financial Decisions
Here's where it gets really interesting: Financial stress activates the same brain regions as physical threats. Your amygdala, the brain's alarm system, can't tell the difference between a charging lion and an overdue credit card bill.
When your brain is in survival mode, it shuts down the prefrontal cortex, the area responsible for long-term planning and rational decision-making. This is why smart people make seemingly irrational financial choices when they're stressed.
Studies show that people experiencing financial scarcity perform worse on cognitive tests, losing the equivalent of 10-15 IQ points. It's not permanent, but while you're in that state, you're literally thinking with a compromised brain.
This explains why payday loans exist and thrive. When you're in a financial crisis, your brain prioritizes immediate relief over long-term consequences. The $400 you need today feels more real than the $520 you'll owe next month.
Breaking the Biological Trap
Understanding this paradox is liberating because it means your financial struggles aren't a character flaw; they're a predictable biological response.
Here's how to work with your biology instead of against it:
Start with your body, not your budget. Before you tackle your finances, address the stress response. Even 10 minutes of deep breathing, like the practices shared in this post here, can help shift your brain out of survival mode and back into planning mode.
Create "circuit breakers" for financial decisions. Never make a financial decision when you're highly stressed. Build in a 24-hour waiting period for any purchase over whatever threshold you’re comfortable with, like $20, $50, or $100.
Invest in sleep like you would invest in stocks. Poor sleep is costing you money in ways you can't see. Prioritize sleep hygiene as a financial strategy, not just a health one.
Maintain one social connection. Even if you can't afford to go out, maintain at least one professional or social relationship. This isn't luxury, it's financial survival.
The next time you find yourself making a questionable financial decision, ask yourself: "Is my stressed brain making this choice, or am I?" Sometimes, just recognizing the biological trap is enough to step out of it.
Struggling With Inflammation? Should You Use Sauna or Cold Plunge?
Chronic inflammation has become one of the most talked-about health concerns of our time. It can be tied to the root cause of many conditions that we face today. From joint pain and fatigue to mood issues and digestive problems, inflammation touches nearly every aspect of how we feel day to day.
But here's where it gets interesting: both heat and cold therapies have shown promise in fighting inflammation.
So, which approach should you choose? And could combining them be even better?
Let's break down what the research says and what our clients actually experience with each option.
The Heat Approach: Infrared Sauna
What The Research Says
Infrared sauna therapy has impressive anti-inflammatory credentials. Studies show regular sauna use can significantly reduce C-reactive protein (CRP) levels: a key marker of systemic inflammation. Research published in the European Journal of Epidemiology found that people who used saunas regularly had lower CRP levels. The benefits seem to start at around 1 hour of total time per week in the sauna.
The heat triggers your body's natural healing response. Your core temperature rises, blood vessels dilate, and circulation improves dramatically. This enhanced blood flow helps remove inflammatory waste products while delivering fresh oxygen and nutrients to damaged tissues.
Perhaps most importantly, sauna use activates heat shock proteins. These are your body's internal repair crew that helps damaged cells recover and function better.
What Our Clients Experience
"It's like a warm hug for my entire nervous system," describes one regular client who uses our infrared sauna three times weekly for arthritis pain.
The infrared sauna experience is gentle and meditative. Most people find it deeply relaxing. Your heart rate increases gradually, mimicking moderate exercise without the physical stress. And because the infrared sauna isn’t as hot as a traditional sauna, it’s better tolerated by people who can’t stand extreme heat.
Clients consistently report:
Better sleep quality after sessions
Reduced joint stiffness the next day
A profound sense of calm that lasts hours
Improved mood and mental clarity
The infrared sauna promotes nervous system down-regulation, shifting you from the stressed "fight or flight" state into the healing "rest and digest" mode.
The Cold Approach: Cold Plunge
What The Research Says
Cold water immersion creates a different but equally powerful anti-inflammatory response. When you're exposed to cold, your body releases norepinephrine, a hormone that acts as a natural anti-inflammatory agent.
A 2025 review of cold-water immersion suggests that it initially there’s a spike in inflammatory markers due to the stress response of being in the cold water but this is followed by a reduction in stress later in the day and an anti-inflammatory effect because of it.
The cold also triggers brown fat activation, which burns calories and produces anti-inflammatory compounds. Plus, the vasoconstriction followed by vasodilation when you warm up acts like a cardiovascular workout for your circulatory system.
What Our Clients Experience
Cold plunge therapy is intense but brief. Most sessions last just 2-4 minutes, but the effects are immediate and energizing.
"I feel like I can conquer anything after a cold plunge," says a client who uses it to manage chronic fatigue symptoms. "It's like hitting a reset button on my entire system."
The experience amps up your nervous system initially, teaching your body to better tolerate stress. This improved stress resilience translates into better inflammation management throughout the day.
Clients report:
Immediate energy boost and mental clarity
Reduced muscle soreness after workouts
Better stress management in daily life
Improved mood and confidence levels
While challenging in the moment, most people develop an almost addictive relationship with how good they feel afterward.
The Winning Combination: Contrast Therapy
Should you cold plunge or sit in a sauna to manage inflammation?
What The Research Says
Using heat and cold together— what I like to call contrast therapy—may offer the best of both worlds. The alternating temperatures create a "vascular gymnastics" effect, rapidly opening and closing blood vessels to enhance circulation and lymphatic drainage.
Research on contrast therapy shows enhanced recovery in athletes, reduced inflammation markers, and improved immune function. The combination appears to optimize your body's natural healing mechanisms.
What Our Clients Experience
Contrast therapy clients get both relaxation and stimulation in one session. They typically start with 15-20 minutes in the infrared sauna, followed by 2-3 minutes in the cold plunge, then return to gentle heat to finish.
"It's the perfect balance," explains a client who uses contrast therapy for fibromyalgia management. "I get the deep relaxation from the sauna and the energizing effects from the cold. I leave feeling both calm and alive."
The experience is:
Deeply restorative yet energizing
More comprehensive than either therapy alone
Surprisingly addictive once you experience the full cycle
Effective for both acute and chronic inflammatory conditions
So Which Should You Choose?
The answer depends on your specific needs, preferences, and lifestyle:
Choose infrared sauna if you:
Deal with chronic stress or anxiety
Prefer gentle, meditative experiences
Have sleep issues or need a nervous system calming
Choose cold plunge if you:
Need energy and mental clarity
Enjoy intense but brief challenges
Want to build stress resilience
Prefer immediate, energizing effects
Choose contrast therapy if you:
Want comprehensive inflammation and recovery management
Enjoy varied, dynamic experiences
Have time for longer sessions
Want both relaxation and energization benefits
Your Next Steps
Start with whichever approach appeals to you most. Consistency matters more than perfection for getting lasting anti-inflammatory effects. Many clients begin with one modality and gradually add the other as they become more comfortable.
Consider your current stress levels, energy needs, and schedule when making your choice. And remember, you can always experiment with different approaches to find what works best for your body and lifestyle.
The most important step is simply starting. Your inflammation levels, and overall well-being, will thank you for taking action.
To experience the anti-inflammatory benefits for yourself book a session and discover which approach resonates with your body's unique healing needs.
3 Breathing Drills to Flip Your 'Stress Switch' in 60 Seconds
You're in the middle of a heated meeting when your chest tightens.
Your heart pounds as you sit in traffic, running late again.
Your mind races at 10 PM as you try to wind down, replaying the day's stresses.
Sound familiar?
Most people don't realize they carry a built-in stress switch. This switch has been flipped to "ON" for so long, we've forgotten what "OFF" feels like. We're stuck in fight-or-flight mode, treating everyday challenges like saber-toothed tigers.
But here's what changes everything: you can flip that switch back. And it takes less than 60 seconds to get started.
The Science Behind Your Stress Switch
Your autonomic nervous system, the part of your nervous system that operates automatically without your control, functions like a see-saw. On one side sits your sympathetic nervous system—your stress response, designed for genuine emergencies. On the other side is your parasympathetic nervous system—your rest-and-digest mode, where healing and recovery happen.
The problem? Modern life keeps us tilted toward stress, even when we're physically safe.
Here's where breathing becomes your secret weapon. Your breath is the only part of your autonomic nervous system you can consciously control. When you breathe deliberately, you send a direct message to your vagus nerve: "We're safe. You can relax now."
Why 60 seconds? That's how long it takes for your nervous system to register the shift and begin cascading calming signals throughout your body.
Drill #1: The Reset Breath
When to use it: Those sudden stress spikes, like difficult conversations, unexpected challenges, or moments when you feel overwhelmed.
The technique:
Exhale completely through your mouth
Inhale through your nose for 4 counts
Hold for 7 counts
Exhale through your mouth for 8 counts
Repeat 3-4 times
What it does: This 4-7-8 pattern activates your parasympathetic nervous system by emphasizing the exhale. The extended exhale tells your body the threat has passed, immediately lowering your heart rate and blood pressure.
Pro tip: The counting gives your mind something to focus on, breaking the stress-thought spiral.
Drill #2: The Flow State Activator
When to use it: Before important tasks, presentations, or any time you need peak mental performance.
The technique:
Sit or stand tall with your shoulders relaxed
Breathe in for 5 counts through your nose
Breathe out for 5 counts through your nose
Continue for 1-2 minutes, focusing on the rhythm
What it does: This coherent breathing pattern synchronizes your heart rate variability, creating the optimal state for focus and decision-making. You're not trying to relax completely with this breathing technique - you're finding that sweet spot where you're calm but alert.
The science: This 5-5 rhythm enhances cognitive function and emotional regulation, key components of flow state.
Drill #3: The Evening Wind-Down
When to use it: The transition from work mode to rest mode, especially when your mind is still racing from the day.
The technique:
Lie down comfortably or sit in a chair
Place one hand on your chest, one on your belly
Breathe slowly through your nose, expanding only your belly
The hand on your chest should barely move
Continue for 2-3 minutes, letting each exhale carry away the day's tension
What it does: Belly breathing stimulates your vagus nerve and triggers the relaxation response. It's like switching your nervous system from a Ferrari to a gentle bike ride.
The connection: Quality breathing leads to quality sleep, which affects everything from immune function to emotional resilience, core elements good recovery and well-being.
Putting It All Together
The beauty of these techniques is in knowing which one to reach for in any given moment:
Acute stress moment? Reset Breath
Need to perform? Flow State Activator
Time to unwind? Evening Wind-Down
Start with one technique and practice it daily for a week. Consistency matters more than perfection. Your nervous system learns through repetition, and soon these responses become automatic. When that happens, you’ll naturally notice lower stress and higher performance.
The compound effect is remarkable. Regular practitioners report better sleep, clearer thinking, improved relationships, and a general sense of being less reactive to life's inevitable challenges.
Your Next Step
Here's your challenge: The next time you feel stress creeping in, try the Reset Breath before reaching for your phone, coffee, or any other distraction.
Just take 60 seconds to do this first.
Notice what happens. Notice how different you feel.
This is just the beginning. These breathing drills are one piece of a larger puzzle on deep health. Our approach to total wellness that includes stress management, movement, recovery, and mindful practices. When you start to see stress not as something that happens to you, but as something you can actively manage, everything changes.
15 Holiday Stress Tips: Stay Healthy and De-Stress
Understanding the Causes of Holiday Stress
The holidays are meant to be a joyful time, but they can also bring with them a lot of stress.
Spending money, juggling too many events, and trying to make everything perfect can leave you feeling overwhelmed.
Recognizing the specific things that stress you out—whether it’s time, finances, or family obligations—is the first step toward making the season more enjoyable.
When you know what’s causing the stress, you can take steps to address it.
Exploring Emotional Pressures Around Holiday Expectations
Many people feel the holidays should be flawless—the perfect gifts, meals, and decorations. This pressure can grow when you compare yourself to others on social media. But it’s important to remember that real joy comes from being with loved ones, not from achieving perfection.
Focus on making memories and sharing laughs instead of trying to impress others.
Recognizing Physical Signs and Symptoms of Seasonal Overwhelm
Stress doesn’t just affect your mind; it can also affect your whole body through the 6 dimensions of Deep Health.
Signs of holiday stress include feeling tired, getting headaches, tight muscles, or even getting sick more often. These symptoms are your body’s way of telling you to slow down. Pay attention to how you’re feeling and make time for rest, hydration, and relaxation to stay healthy during the season.
Embracing a Mindful Approach to Managing Holiday Stress
Mindfulness means staying focused on the present moment instead of worrying about the past or future. Practicing mindfulness can help you enjoy the little moments that make the holidays special. Write down what you’re grateful for, savor meals slowly, or take a walk outside.
Just a few minutes of deep breathing or quiet reflection each day can help you feel calmer and more centered.
Make mindfulness part of your holiday traditions and encourage your family to join you.
Tip #1: Simplifying Your Holiday Commitments
The holidays don’t have to be packed with activities and obligations.
Focus on what matters most.
Focusing on Experiences Over Material Gifts: Instead of buying lots of presents, spend time with loved ones. Plan activities like a movie night, baking cookies, or taking a walk in the snow.
Embracing Minimalist Decorations for a Calmer Atmosphere: Simplify your holiday decorations. Choose a few that make you happy and let go of the rest. Natural touches like pinecones or candles can make your home feel cozy and peaceful.
Tip #2: Prioritizing Self-Care Amid the Festivities
Don’t forget to care for yourself during this busy time.
Carving Out “Me Time” for Relaxation and Quiet: Spend time each day doing something that helps you relax, like enjoying a cup of tea, reading a book, or taking a bath.
Scheduling Short Wellness Breaks Between Social Events: If your schedule is full, take small breaks to stretch, meditate, or listen to calming music. These moments can refresh your energy.
Tip #3: Maintaining a Balanced Holiday Diet
Holiday treats are part of the fun, but balance is key.
Savoring Holiday Treats in Moderation: Enjoy your favorite holiday snacks, but don’t overindulge. Eat slowly and appreciate each bite.
Preparing Nutritious, Comforting Meals in Advance: Make healthy meals ahead of time, like soups or casseroles, so you have something nourishing to eat when you’re busy.
Tip #4: Staying Physically Active Despite the Hustle
Staying active can help you feel less stressed and more energized.
Turning Winter Activities into Fun Exercise Opportunities: Sledding, ice skating, or walking outside can be great ways to stay active while enjoying the season.
Incorporating Quick Home Workouts to Energize Your Days: If you’re short on time, try short workouts like yoga or jumping jacks to boost your mood and energy.
Tip #5: Creating a Budget and Sticking to It
Money worries can add to holiday stress, but planning ahead can help.
Setting Clear Financial Limits to Reduce Anxiety: Decide how much you can spend and stick to your budget. Share your plans with family to manage expectations.
Discovering Low-Cost or Free Holiday Entertainment: Look for inexpensive ways to celebrate, like watching holiday lights, making crafts, or hosting a potluck dinner.
Tip #6: Learning to Say “No” with Confidence
You don’t have to do everything people ask of you.
Setting Boundaries and Avoiding Overcommitment: Politely decline invitations or tasks that make you feel stressed. Focus on what matters most to you.
Putting Your Well-Being First When Accepting Invitations: Only say yes to activities that make you happy and don’t overwhelm you. Taking care of yourself benefits everyone.
Tip #7: Cultivating Mindfulness and Inner Peace
Staying calm can help you enjoy the holidays more.
Practicing Simple Breathing Techniques for Instant Calm: Deep breathing can help you relax when you’re feeling overwhelmed. Breathe in for four counts, hold it for four counts, and breathe out for four counts.
Using Guided Meditation Apps to Relax the Mind: Apps like Calm or Headspace can help you take a few minutes to center yourself and find peace.
Tip #8: Managing Family Dynamics with Grace
Family gatherings can sometimes be tricky, but planning can help.
Preparing for Emotional Conversations: Think ahead about how to handle tough conversations with kindness and patience.
Focusing on Shared Values Rather Than Disagreements: Stick to common ground to keep family time positive and enjoyable.
Tip #9: Unplugging and Finding Digital Balance
Too much screen time can make you feel disconnected.
Reducing Screen Time During Family Gatherings: Put your devices away when you’re with family to focus on real-life connections.
Scheduling Tech-Free Evenings for Meaningful Connections: Plan tech-free nights where you play games, share stories, or enjoy other activities together.
Tip #10: Prioritizing Sleep for Better Mood and Health
Getting enough rest is crucial for staying healthy and happy. It’s no different during the busy holiday season.
Implementing a Consistent Bedtime Routine: Go to bed at the same time every night and wind down with relaxing activities like reading or stretching.
Using Calming Scents and Sounds to Enhance Rest: Lavender, soft music, or white noise can make it easier to fall asleep and stay rested.
Tip #11: Creative Ways to Celebrate Traditions Without Stress
Incorporating Non-Traditional Rituals That Bring Joy: Try something new, like having a pajama day or baking together. It doesn’t have to be fancy to be fun.
Inviting Loved Ones to Collaborate on New Customs: Work on holiday projects or recipes together to make unique memories.
Tip #12: Transforming Holiday Chores into Enjoyable Activities
Turning Gift Wrapping into a Relaxing Music Session: Play holiday music while wrapping gifts to make it enjoyable.
Making Cleanup Fun with Family “Reward Systems”: Turn chores into a game and reward everyone with a fun activity, like a movie night.
Tip #13: Emphasizing Gratitude and Positive Mindsets
Celebrating Small Wins Throughout the Season: Be proud of small achievements, like finishing your shopping early or making someone smile.
Journaling or Sharing Thankful Moments Daily: Reflect on or share something you’re grateful for each day to stay positive.
Tip #14: Exploring Professional Help if Stress Becomes Overwhelming
Sometimes, extra support is needed, and that’s okay.
Speaking with a Counselor or Therapist: Talking to a professional can help you manage stress and find solutions.
Utilizing Online Support Groups for Guidance: Join groups where people share tips and encouragement for managing holiday stress.
Tip #15: Reflecting on Lessons Learned for Future Holidays
Noting Which Traditions Uplift Your Spirits: Focus on activities that bring you joy and repeat them next year.
Adjusting Plans Next Year for a More Relaxed Celebration: Use what you’ve learned to make next year’s holidays even better and less stressful.
Embracing a Calm, Joyful Holiday
The holidays should be a time for joy and connection.
By following these tips, you can reduce stress and enjoy the season more.
Take care of yourself and make the most of this special time with the people you love!
About the Author: RJ Kayser is a Board-Certified Health Coach and the Founder of Flow Spa. With a mission to inspire and elevate, RJ Kayser’s work is a testament to his belief that great stories and intentional living can transform the way we connect with the world—and ourselves.
8 Deep Health Tips For Staying Healthy During The Holidays
The holiday season brings joy and celebration, but it can also bring its fair share of challenges.
Here's your Deep Health guide to staying healthy and balanced during this festive time of year.
To navigate through this magical yet demanding time of year, consider these practices to support your deep health.
1. Master Stress Management
Holiday preparations often feel chaotic. An abundance of social events, family gatherings, and endless to-do lists can create tension for us.
Try breaking your day into chunks using time-blocking.
Time-blocking becomes your invaluable ally during this particularly busy period. Establish and maintain clear boundaries between focused work periods and essential rest intervals.
Work for 25 minutes, then take a short break.
Make a list of what's truly important versus what's optional. This helps you use your energy wisely.
2. Navigate Holiday Eating
Eat slowly and enjoy every bite.
Try to eat healthy 80% of the time, saving 20% for holiday treats.
This way, you won't feel guilty or need extreme New Year's diets.
3. Keep Moving
Bad weather doesn't mean you can't exercise.
Try quick HIIT workouts indoors.
Do simple exercises while doing daily tasks - like leg lifts while washing dishes.
The goal is to keep moving, even if you need to change your usual routine.
4. Boost Your Immune System
Winter and busy schedules can weaken your immune system. Take vitamin D if you're not getting much sun. Eat fermented foods for gut health.
Choose colorful fruits and vegetables.
Explore the benefits of stress-fighting adaptogenic herbs such as ashwagandha or rhodiola.
Try adding more fermented foods to promote optimal gut health and immune function.
Drink plenty of water, especially when indoor heating makes the air dry.
5. Prioritize Mental Health
In talking to Chris, one of our psychotherapists the other day, I realized that the holidays can bring up various emotions, from joy to loneliness.
It's normal to feel both happy and sad during the holidays.
If you know this time of year can hit you hard, schedule regular check-ins with trusted friends who can provide support.
Develop the practice of accurately identifying and naming your specific emotions as they arise.
This increased emotional awareness helps you to cope with overwhelming moments throughout the season.
Talk regularly with friends or professionals who can support you.
Learn to name your feelings as they come up - this helps you handle tough moments better.
6. Practice Mindful Gift-Giving
Consider giving experiences instead of things.
Choose gifts that help people learn or create memories. Research shows that experience gifts build stronger connections than physical presents. When buying items, pick ones that match what people really care about.
7. Prevent Burnout
Know your limits with social events and stick to them.
Maintain firm boundaries where you need to during the holiday social season to protect your energy and well-being.
If you need alone time to recharge, plan for it. Introverts need to deliberately plan more recovery time between social events to recharge.
Think of your energy like a battery that needs regular charging. Make time for quiet moments away from holiday demands.
8. Embrace Self-Care
Make self-care a daily habit to support your well-being this time of year. Combine both active and restful recovery activities within your daily routine. Try relaxation techniques like deep breathing or meditation. Also, explore beneficial practices like massages or therapeutic float sessions. These methods help reduce stress and help your body and mind recover.
Using these simple tips can help you stay healthy and happy during the holidays. You'll be able to enjoy the season's magic while taking good care of yourself.
4 Game-Changing Stress Relief Tips You Didn’t Know You Needed To Know
Stress is an unavoidable part of life, but that doesn't mean we have to let it control us.
In our quest for peace of mind, we often overlook some of the most effective stress-relief strategies.
This blog post will explore four game-changing tips that you might not have considered before. These aren't your typical "take a deep breath" or "do some yoga" suggestions. Instead, we'll look at some unconventional wisdom that could revolutionize the way you handle stress.
From learning to let go of things beyond our control to embracing our own mortality, these tips might seem counterintuitive at first. But stick with us – you'll soon discover why these approaches can be so powerful in reducing stress and improving your overall well-being.
So, let's challenge some common assumptions and explore these four stress-relief tips you didn't know you needed to know.
Stressing about what’s out of your control
Elections, weather, and the sun going down at 4 pm. We can’t control any of these things, so we might as well not stress over them so much either.
This mental shift can be challenging, but it's incredibly liberating. Instead of expending energy on things we can't change, we can redirect that energy towards actions and decisions that are within our control. This not only reduces stress but also increases our sense of personal empowerment and effectiveness.
While these things may have an impact on us and our health, we can’t directly impact them. So focus on what you can actually control: how you vote, the clothing you wear to bundle up against the weather, getting in the sun when you can and using lights therapy lamps can also help combat the effects of shorter days. Remember, while these external factors may influence our mood and energy levels, we have the power to adapt and create positive routines that support our well-being.
Avoiding an important conversation or decision
Making tough decisions and having healthy, mature conversations are tough. That's why therapy is gaining so much recognition for its usefulness. But even without professional help, we can take small steps to address these challenges. Start by identifying one conversation or decision you've been avoiding and commit to taking a single, concrete action towards it this week.
Worrying about other people’s opinions
FOPO, or Fear of Other People's Opinions, is a significant source of stress and anxiety in our lives. It's a psychological phenomenon that can deeply impact our mental well-being and performance. When we experience FOPO, we become preoccupied with what others think of us, often at the expense of our own thoughts and feelings.
FOPO causes stress and anxiety by:
Exhausting our mental resources through constant worry about others' perceptions
Hindering our ability to make decisions based on our own values and judgments
Creating a performance-based identity, where our self-worth becomes tied to how well we perform in the eyes of others
To combat FOPO and reduce the associated stress and anxiety, we can:
Develop a strong sense of self, which Dr. Gervais describes as "the single greatest bulwark against FOPO"
Practice turning inward when FOPO springs up, responding based on our own internal standards rather than perceived external judgments
Recognize our inherent worth, understanding that we are valuable regardless of our performance or others' opinions
Use journaling to explore our reactions and thoughts, helping us understand what we're defending or embracing
Thinking Your Finitude Is a Problem
Oliver Burkeman has become one of my favourite authors over the past couple of years with his massive bestseller Four Thousand Weeks and his new release, Meditations for Mortals. His concept of what he calls finitude is basically the Stoic Memento Mori - remember that you are going to die. While it sound grim, the lessons in Burkeman’s books do much to assuage this fear and the stress surrounding our mortality.
The point that stands out to me is that if we had all the time in the world to do everything, nothing would mean anything. It’s this finitude, the forcing function of time that makes everything in our lives mean something.
Contemplating this is valuable for confronting this stressor.
To recap:
4 Sources of Stress To Stop Giving a F*ck About
Stop stressing about what’s out of your control
Stop avoiding important conversations or decisions
Stop worrying about other people’s opinions
Stop thinking your finitude is a problem.
Take These Next Steps:
Think about one thing that’s stressing you out that you know if out of your control. Write it down, then write down what you can actually control about this situation.
What’s one decision or conversation that you’ve been putting off? Write down the next step you can take. Is there a meeting you need to schedule? What can you spend five minutes doing to prepare?
8 Powerful Protocols for Stress Relief and To Reclaim Your Inner Calm
Imagine a life free from the clutches of stress, where inner peace reigns supreme.
Brace yourself for a transformative journey as we unveil eight game-changing stress relief protocols.
These aren't your run-of-the-mill relaxation techniques; they're powerful, scientifically-backed strategies designed to reclaim your well-being.
Ready to increase your vitality and embrace a life of calm?
Let's dive in and discover how you can become the master of your stress, not its victim.
1. Daily Meditation: The Foundation of Stress Relief
Meditation stands as a fundamental pillar in the realm of effective stress management. This ancient practice, now backed by modern scientific research, offers a powerful antidote to the daily pressures of contemporary life. By dedicating a mere 10-15 minutes each day to mindfulness practice, you can embark on a transformative journey that not only significantly reduces stress levels but also cultivates a more resilient and balanced state of mind.
The beauty of meditation lies in its simplicity and accessibility. It requires no special equipment or expensive memberships, just a quiet space and a willingness to turn inward. Through regular practice, individuals often report a cascade of positive effects that extend far beyond stress reduction. These benefits include improved focus and concentration, enhanced emotional regulation, better sleep quality, and even physical health improvements such as lowered blood pressure and reduced chronic pain.
Meditation serves as a powerful tool for improving overall mental health. It can help alleviate symptoms of anxiety and depression, boost self-awareness, and foster a greater sense of inner peace and contentment. By creating a daily ritual of mindfulness, you're essentially training your brain to respond more calmly to stressors, building a mental resilience that can serve you well in all aspects of life.
Benefits of daily meditation:
Reduces anxiety and depression
Improves focus and concentration
Enhances emotional regulation
Promotes better sleep quality
To get started, try a simple breathing meditation. Find a quiet space, sit comfortably, and focus on your breath for a few minutes each day.
2. Schedule an Hour Weekly to Recharge
In our increasingly hectic and demanding lives, it has become more crucial than ever to carve out dedicated time for self-care and relaxation. The constant barrage of responsibilities, deadlines, and digital distractions can easily overwhelm us, leading to chronic stress and burnout. By consciously scheduling an hour each week for activities that truly rejuvenate and nourish your mind, body, and spirit, you can create a powerful buffer against the pressures of daily life. This intentional act of self-care can work wonders for stress relief, providing a much-needed break from the chaos and allowing you to recharge your mental and emotional batteries.
This weekly ritual of relaxation serves as a gentle reminder that your well-being matters and deserves priority. It's not just about taking a break; it's about actively engaging in activities that bring you joy, peace, and a sense of renewal. Whether it's indulging in a leisurely bath, losing yourself in a good book, practicing gentle yoga, or pursuing a beloved hobby, this dedicated hour becomes a sanctuary of calm in the midst of life's storms. By consistently honouring this commitment to yourself, you're not only managing stress in the moment but also building resilience for future challenges.
Ideas for your weekly recharge hour:
Take a relaxing bath
Read a book for pleasure
Practice yoga or gentle stretching
Engage in a favorite hobby
Remember, this time is for you. Treat it as a non-negotiable appointment with yourself.
3. The Quick Reset: 4 Deep Breaths
When life throws unexpected curveballs and stress levels soar, having a quick and effective reset technique at your disposal can be a game-changer. The 4 deep breaths method stands out as an elegantly simple yet remarkably powerful stress relief protocol that you can employ anywhere, at any time, without any special equipment or preparation. This versatile technique harnesses the natural calming power of controlled breathing to rapidly shift your body and mind from a state of stress to one of relative calm and clarity.
The beauty of this method lies in its accessibility and immediate impact. Whether you're facing a high-pressure situation at work, navigating a challenging personal interaction, or simply feeling overwhelmed by the demands of daily life, these four deep breaths can serve as a momentary oasis of tranquillity. By focusing your attention on your breath and engaging in this brief but intentional practice, you can effectively interrupt the stress response cycle, allowing your nervous system to recalibrate and your mind to regain its composure.
How to perform the 4 deep breaths reset:
Inhale deeply through your nose for 4 counts
Hold your breath for 4 counts
Exhale slowly through your mouth for 4 counts
Repeat this cycle 4 times
This quick reset can help calm your nervous system and bring you back to a state of balance in just a minute or two.
4. 4-7-8 Breathing: A Powerful Stress-Busting Technique
The 4-7-8 breathing technique, a structured and powerful approach to breathwork developed by Dr. Andrew Weil, offers a potent method for managing stress and promoting relaxation. This carefully crafted breathing pattern leverages the body's natural rhythms to induce a state of calm, making it an invaluable tool in our stress-relief arsenal. By engaging in this deliberate breathing exercise, practitioners can tap into the body's innate ability to self-regulate, effectively countering the physiological effects of stress and anxiety. The beauty of this technique lies not only in its simplicity but also in its profound impact on both the body and mind, providing significant and immediate stress relief benefits that can be felt even after just a few cycles of practice.
Steps for 4-7-8 breathing:
Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Repeat this cycle 4 times
Practice this technique twice daily for maximum stress relief benefits.
5. Taking Sabbaticals: Extended Breaks for Deep Renewal
While not universally feasible, the practice of taking occasional sabbaticals can yield profound benefits for both stress relief and personal growth. These extended breaks from routine work and responsibilities offer a unique opportunity to step back, reflect, and recharge on a deeper level than typical vacations allow. Sabbaticals provide individuals with the time and space to explore new interests, gain fresh perspectives, and engage in meaningful self-discovery. This intentional pause in one's career or daily life can lead to increased creativity, enhanced problem-solving abilities, and a renewed sense of purpose upon return. The extended nature of sabbaticals allows for a more comprehensive reset of one's mental and emotional state, potentially leading to long-lasting improvements in overall well-being and stress management.
Benefits of sabbaticals:
Complete mental and physical reset
Opportunity for self-reflection and personal development
Enhanced creativity and problem-solving skills
Improved work-life balance
Even if a full sabbatical isn't possible, consider taking extended weekends or "staycations" for mini-sabbaticals.
6. No Work Weekends: Reclaiming Your Personal Time
In our hyper-connected digital age, the boundaries between work and personal life have become increasingly blurred, making it all too easy for professional responsibilities to encroach upon our precious weekend time. This constant connectivity can lead to heightened stress levels, diminished work-life balance, and eventual burnout. Recognizing this challenge, implementing a strict "no work weekends" policy emerges as a powerful and essential stress relief protocol. By consciously setting aside dedicated time for rest, relaxation, and personal pursuits, individuals can create a much-needed buffer against the relentless demands of the modern workplace.
This intentional separation between work and personal time not only allows for physical and mental recuperation but also fosters a healthier relationship with one's career. It provides an opportunity to engage in activities that bring joy, nurture relationships, and promote overall well-being. By consistently honoring this boundary, you're likely to return to work on Monday feeling refreshed, reinvigorated, and more productive, ultimately benefiting both your personal life and professional performance.
Tips for maintaining work-free weekends:
Set clear boundaries with colleagues and clients
Turn off work-related notifications
Plan enjoyable activities for your weekends
Practice saying "no" to work-related requests during your off time
By protecting your personal time, you'll return to work more refreshed and productive.
7. Done for the Day Time: Creating a Clear Work-Life Boundary
Establishing a clear "done for the day" time is a powerful strategy for managing work-related stress and enhancing your overall quality of life. By implementing a consistent end-of-work routine, you create a distinct boundary between your professional and personal life, allowing for better mental separation and relaxation. This practice not only helps in reducing the constant pressure of work-related thoughts during off-hours but also promotes a healthier work-life balance, leading to improved well-being and increased job satisfaction. Even better, having a set "done for the day" time can boost productivity during work hours, as it encourages more focused and efficient task completion within a defined timeframe.
Steps to implement a "done for the day" routine:
Set a specific time to end your workday
Create a shutdown ritual (e.g., tidying your workspace, reviewing tomorrow's tasks)
Physically leave your workspace if possible
Engage in a relaxing activity to transition into personal time
This practice helps create a mental shift from work mode to relaxation mode, reducing stress and improving work-life balance.
8. Pull Instead of Push Work: A Stress-Reducing Productivity Approach
The concept of "pull" work, as opposed to "push" work, represents a paradigm shift in how we approach tasks and manage our workload. This innovative approach to productivity can significantly reduce stress levels while simultaneously enhancing overall job performance and satisfaction. By adopting a pull work methodology, individuals can create a more balanced and sustainable work environment, leading to improved mental well-being and increased efficiency in task completion. This strategy empowers employees to take greater control over their workflow, allowing them to focus on high-priority tasks and minimize the overwhelming feeling often associated with traditional "push" work systems.
Key principles of pull work:
Focus on one task at a time
Complete current tasks before taking on new ones
Limit work in progress
Prioritize based on importance and urgency
By switching to a pull work approach, you can reduce the overwhelming feeling of having too much to do, leading to less stress and more accomplishment.
Your Path to Stress Relief
Incorporating these eight stress relief protocols into your life can lead to significant improvements in your overall well-being. Remember, stress relief is a journey, not a destination. Be patient with yourself as you implement these techniques, and don't hesitate to seek professional help if you're struggling with chronic stress.
At Flow Spa, we're committed to supporting your journey towards a stress-free life. Consider complementing these protocols with our stress-relief services, such as float therapy or massage, for an even more comprehensive approach to stress management.
Start your stress relief journey today, and discover the peace and balance you deserve.
Exploring The Secrets of Centenarians: How to Live to 100 and Beyond
Longevity used to be something we didn't really think or talk much about. People lived as long as they were destined to. Genetics and luck were often credited or blamed for the duration and quality of one's life.
But today, we understand that there are ways to promote longevity that aren't as far-fetched as cryogenically freezing ourselves, hoping for a magical elixir upon awakening.
In the Netflix documentary series "How To Live To 100," we explore these 'Blue Zones'—regions around the world where a significantly higher percentage of people live to be centenarians. While many Blue Zones are found in tranquil and natural landscapes, such as the islands of the Mediterranean, others exist in densely populated cities.
So, Blue Zones encompass more than just our environment. Let's delve into the patterns we can adopt to live longer and with vitality.
Balance - Physical and Holistic
Balance isn't just about moderation and finding the middle path in life's choices. It also pertains to our physical stability. Health span, the quality of life you lead during those years, is as crucial as lifespan. No one desires to reach 100 if they spend their last decades bedridden.
A significant predictor of longevity and health span is balance. While falls in youth might be minor inconveniences, they can lead to severe health complications in older age. In Blue Zones, physical balance is integral to daily life—whether it's squatting to garden in Okinawa or riding horses to enjoy nature.
Move Naturally
Movement typically declines as we age. However, the active lifestyles of centenarians suggest the importance of consistent movement. Many Blue Zones are situated in areas conducive to walking or cycling, and residents often engage in communal activities like dancing or gardening.
Choosing a living environment that encourages natural movement can be beneficial. An ideal location should foster community activity, reducing health stressors and promoting well-being.
Eat Wisely
Michael Pollan aptly advises, "eat food, not too much. Mostly plants." Caloric restriction is common in Blue Zones, not due to intentional deprivation, but because of a preference for fresh, seasonal vegetables. With many people globally adopting diets rich in highly processed, high-calorie foods, the Blue Zones stand out with their nutrient-rich, balanced diets. They also incorporate complete proteins, ensuring muscle strength and overall health.
Connect
Social connections are a hallmark of Blue Zones. In our increasingly busy lives, we often sideline our social connections in favor of work, leading to a burgeoning loneliness epidemic. Social isolation not only affects mental health but also shortens lifespan.
Relationships and the impact we have on others will be the memories we cherish. Instead of focusing on materialistic pursuits, prioritize spending time with loved ones. Whether it's swimming around an island or joining a sports league, find ways to foster connections.
What's Your Outlook?
In Japan, there's a concept called 'Ikigai,' which translates to one's purpose or reason for living. Having a purpose, especially post-retirement, can be pivotal. Engaging in light, meaningful work can lead to longer, happier lives. It's about dedicating time to what truly matters, often just a few hours in the morning, leaving the rest of the day for leisure and family.
In essence, the secrets of the Blue Zones aren't about a scientific fountain of youth. They emphasize natural movement, nutrition, community connections, and a purposeful mental outlook.
So, what steps will you take to embrace the lessons from the Blue Zones in your life?
What Would Life Be Like If You Were Unstressable?
Every day when we wake up, whether we are ready to or not, the world is going to challenge us in unexpected ways.
The school calls because your kid is skipping class.
Your partner isn’t making a change to help out more and you’ve had enough of it.
Your boss wants you to complete a report on a subject you know nothing about. And expects it done YESTERDAY.
We don’t have to dig very deep in the memory banks to think about pandemics and global instability shuttering our doors and keeping everyone closed away and isolated.
A cold sweat forms just thinking about it. We’ve been put through the wringer these last couple of years when tensions were already high enough.
There’s another way through for us though.
Imagine waking up tomorrow feeling UNSTRESSABLE.
This chaos isn’t going anywhere. That’s a fact of life.
But you are in the driver’s seat of how stress affects you.
And if you don’t feel that way yet, you are about to.
Becoming Unstressable is your path to freedom from stress ruling over your life.
It’s a program based on you leading the way because everyone has a different stress story to tell.
Over the next 6 weeks, we will be exploring stress management and recovery that is aligned with suiting your needs and unique stressors specifically.
We all recognize the feeling of dread when something is wrong, the pit in our stomach when life just becomes too stressful and all we want to do is hide under the blankets and never get out of bed.
But the first step forward begins with your desire to change. And as the realization has awakened within you, you can take action to put together a plan that will completely re-wire your experience of stress.
Together we will be exploring the many ways that stress pops up in your life and learning how to manage these different stressors more effectively.
You will take the ideas about your starting point and explore where you want to get to and what your Unstressable life looks like.
And through the work we do in the course and the plan you build along the way, you will have a roadmap by the end of the 6 weeks for how to work through anything that stands in your way and threatens to leave you feeling overwhelmed and burnt out. For Life.
Ready to take that first step?
Click the button to learn more about Unstressable today.
5 Holistic Ways To Beat Fall Flu Season
It’s coming, as it always does.
With kids back to school and people indoors more, the fall cold season is almost upon us.
Wouldn’t it be nice if you could not get sick this fall?
That’s what we’re here for today. Strategies that we can think about and take action on now so that we won’t get sick in a couple of weeks.
Start preventative care early
How often do we try to cram down extra Vitamin D capsules and slam green tea and echinacea when we feel a cold already coming on?
Vitamin D can help to cut down on sickness time but works even better if you start with a better vitamin D range in the first place.
Make sure that you’re getting in good doses of vitamin D through sun exposure before the summer wraps up, or supplementing with Vitamin D if you aren’t able to. Take 2,000 IUs per day as a maintenance dose and if you do feel a cold coming on, bump it up to 5,000-10,000 IUs for a couple of days until you see your systems subside.
Also, take advantage of the fresh summer produce and get in your daily dose of veggies. Aim for 800 g of raw produce or about 6 cups. This looks like 6 fistfuls of vegetables each day. Now be honest, are you hitting that every day? If not, a greens supplement like Genuine Health’s greens+ will keep you healthy.
Boost Your Physical Resilience
Colds primarily affect us when our physical health gets compromised when our immune system is working overdrive to fight off those foreign invaders of fall cold and flu bugs. This combined with the stressors of the busyness at work and school as the season changes from school break vacation mode runs us over until illness sets in. Physical resilience gets built by adding healthy doses of physical stress to your system while everything else is under control.
Do a hard workout once or twice a week, experience a cold tub or hot sauna session, or combine them together for contrast therapy. Pushing ourselves in this way when we can properly recover from it makes us stronger to handle other types of physical stressors like colds that push our immune system to the limit.
Minimum dose:
The minimum dose for effectively using the cold plunge is 11 minutes per week and an hour per week in the heat of the sauna.
A hard workout can push you in as little as a couple of minutes if you’re doing a Tabata interval. To really boost your resilience with workouts, 30 minutes to an hour is more likely going to be most beneficial to work on now.
Eat Fermented Foods
Eat Fermented Foods: Incorporating fermented foods into your diet can have numerous health benefits, including boosting your immune system. Fermented foods such as kimchi, sauerkraut, and kombucha are rich in probiotics, which promote a healthy gut microbiome. A balanced gut microbiome is closely linked to a strong immune system. By consuming fermented foods regularly, you can support your body's defense against pathogens and reduce the risk of falling sick during the fall season. Whether you choose to add a spoonful of sauerkraut to your salad or enjoy a glass of kombucha with your meals, every bit of fermented food contributes to enhancing your overall well-being.
Minimum Dose: Even a small amount of fermented foods added to your diet can make a difference. If you're not a fan of fermented foods, you can consider taking a daily probiotic supplement as an alternative. These supplements provide a concentrated dose of beneficial bacteria that can support your immune system. Incorporating fermented foods or probiotic supplements into your daily routine can help strengthen your body's natural defenses and keep you healthy throughout the fall season.
Practice Breathwork
Breath work has become a popular way to increase resilience and physical health thanks to people like Wim Hof who have shown the power that breathing can have. Breath work may just be a fancy way to talk about breathing but the distinction is important because we typically breathe shallow and high into the chest, causing a higher state of stress and limiting the ability to relax.
Breathwork can be an effective practice for reducing stress and improving physical health. It involves specific breathing patterns that can help induce a state of relaxation and calmness. By focusing on deep, intentional breaths, you can activate the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. One popular breathwork technique is the Wim Hof Method, which involves taking deep breaths followed by a full exhale. This practice can help regulate your breathing, reduce stress levels, and improve your overall well-being. Incorporating breathwork into your daily routine, even for just a few minutes, can have a positive impact on your physical and mental health.
To practice breathwork, you can start by finding a quiet and comfortable space. Close your eyes and take a few deep breaths, inhaling deeply through your nose and exhaling fully through your mouth. Then, try the physiological sigh protocol by breathing in fully, sipping in a little bit more air, and exhaling slowly. Repeat this for at least one minute, focusing on the rhythm and depth of your breaths. You can also explore other breathwork techniques and find the ones that work best for you. Remember, even a short session of breathwork can be beneficial, so don't hesitate to incorporate this practice into your daily routine to reduce stress and improve your overall well-being.
Minimum Dose: 1 minute. That’s right. Do four breaths right now following Andrew Huberman’s physiological sigh protocol of breathing in fully, sipping in a little bit more air, and then fully exhaling slowly.
Forest Bathing
The Japanese term shinrin-yoku meaning forest bathing originated when researchers began to notice the negative effects that being cooped up 24/7 in densely populated cities like Tokyo was having on the mood and well-being of people.
Being in nature, bathing yourself in the surroundings and taking it all in has such a pronounced effect on improving mood and reducing stress that it’s become an accepted remedy for ailments. Because getting into nature is beneficial for reducing physical and mental stress, it’s also great for keeping your immune system healthy. Be sure to get lots of time in nature now that the weather is still great but also consider the minimum dose throughout the winter months too.
Minimum Dose: 20 minutes, 3 times per week.
This is enough to make a difference when we’re stuck inside more, spreading germs with friends, family, and coworkers.
Remember, these strategies are not foolproof but can help reduce the risk of getting sick. If you experience any concerning symptoms or have specific health concerns, it's always advisable to consult with a healthcare professional for personalized advice and guidance.
Stay healthy and enjoy the fall season!
Glow, Detox, and Relax: Your Summer Guide to Infrared Sauna
As the summer sun blazes, we all look forward to the joys that this season brings — barbecues, beach trips, and long, lazy afternoons.
But with all the fun, summer can also bring challenges like overindulgence, skin issues, and the struggle to maintain our health and fitness goals.
At Flow Spa, we have a secret weapon to help you navigate these challenges and truly savour your summer: our infrared sauna.
Here are 8 ways to get more out of the summer season with sauna.
Enhanced Detoxification
Picture this: you've just spent a weekend enjoying a family barbecue, complete with all the fixings. You've indulged a little more than you intended, and you're feeling it. Enter the infrared sauna at Flow Spa. As you sit back and let the gentle heat envelop you, your body begins a process of deep detoxification. The infrared heat penetrates your skin, reaching into fat cells and releasing stored toxins. You emerge from the session feeling refreshed, rejuvenated, and ready to dive back into your summer activities with renewed energy.
Glowing Skin
Imagine you're preparing for a day at the beach. You want your skin to look its best, but the summer sun and sweat have other plans, leading to clogged pores and potential breakouts. Regular sessions in our infrared sauna can be your secret weapon for radiant skin. The increased sweating helps clear out your pores, leading to improved skin health and a natural glow that rivals the summer sun.
Weight Management
It's a common summer scene: you're working towards your body goals, but the temptation of summer treats and the relaxation of vacation can make it challenging. Our infrared sauna can support your efforts. As you relax in the heat, your body is hard at work, increasing your metabolic rate and burning calories. It's a passive way to supplement your active routines, helping you stay on track with your summer body goals.
Relaxation and Stress Relief
Summer is a time of fun, but it can also be a time of chaos with vacations, kids out of school, and a whirlwind of activities. Amidst this, the infrared sauna at Flow Spa stands as a peaceful oasis. As you step into the sauna and the door closes behind you, the outside world fades away. The gentle heat soothes your muscles, the quiet calms your mind, and for a few precious moments, you're on a mini-vacation from your summer vacation.
Muscle and Joint Relief
You've just returned from a vigorous hike, your muscles are sore, and your joints are aching. An infrared sauna session can be the perfect remedy. The deep-penetrating heat soothes your sore muscles and joints, promoting faster recovery and helping you stay active throughout the summer.
Improved Sleep
Despite the long summer days, a good night's sleep is still essential. After a relaxing session in our infrared sauna, you'll find that sleep comes more easily. The heat from the sauna helps to relax your body, making it easier to fall asleep and stay asleep, even when the sun rises early.
Heat Acclimation
If you're planning a summer full of outdoor activities or a vacation to a hotter climate, regular sessions in our infrared sauna can help your body acclimate to the heat. It's like a training program for your body, helping you stay comfortable and enjoy your summer activities to the fullest.
Boosted Immune System
Summer is a time for fun, not for being sidelined by a cold. Regular infrared sauna use can help boost your immune system, keeping you healthy and ready to seize every summer day.
Remember, at Flow Spa, we always emphasize the importance of staying hydrated, especially when using the sauna in the summer months. Always drink plenty of water before and after your sauna session to maintain optimal hydration levels. This will help you get the most out of your sauna session and keep you feeling great all summer long.
So, as you continue to enjoy the most of this summer, consider making the infrared sauna at Flow Spa a part of your routine. It's more than just a way to beat the heat — it's a tool to enhance your summer, helping you look and feel your best while you make the most of every sun-soaked moment.
Wishing you a radiant summer,
The Flow Spa Team
Making the Most of Your Summer: Our Top Tips from Flow Spa
Summer is here, and it's the perfect time to embrace the warmth, the longer days, and the endless opportunities for relaxation and rejuvenation.
At Flow Spa, we believe that summer is not just a season, but a state of mind.
It's a time to slow down, to reconnect with nature, and to take care of our bodies and minds.
Here are some tips on how to make the most of this beautiful season, including how our unique services, like float therapy, can enhance your summer experience.
1. Embrace Outdoor Activities
Summer is the best time to enjoy the great outdoors. Whether it's going for a hike, taking a bike ride, or simply enjoying a picnic in the park, make sure to soak up the sun (with proper sun protection, of course!). These activities not only provide a great workout but also help to reduce stress and improve mood.
2. Stay Hydrated
With the rising temperatures, it's crucial to stay hydrated. Drink plenty of water throughout the day, and don't forget to replenish your electrolytes if you're engaging in physical activities. Eating fruits and vegetables with high water content, like watermelon and cucumbers, can also help keep you hydrated.
3. Practice Mindfulness
Summer is a great time to start or deepen a mindfulness practice. Take a few minutes each day to meditate or simply sit quietly, focusing on your breath. This can help reduce stress and improve mental clarity.
4. Protect Your Skin
Summer means more time spent outdoors, and while the sunshine can feel great, it's important to protect your skin. Always apply a broad-spectrum sunscreen with an SPF of at least 30 before heading outside, even on cloudy days. Don't forget to reapply every two hours and after swimming or sweating. Wearing a wide-brimmed hat and sunglasses can provide additional protection. Remember, taking care of your skin is an essential part of overall wellness.
5. Get Plenty of Rest
While it's tempting to fill every summer day with activities, it's essential to balance this with adequate rest. Good sleep is crucial for recovery and maintaining a healthy immune system.
6. Experience Float Therapy
We're big advocates of float therapy, especially during the summer months. Floating in a sensory deprivation tank is like hitting the reset button on your body and mind. The buoyancy of the saltwater allows your body to float effortlessly, relieving physical tension and promoting deep relaxation. It's an excellent way to recover from the physical activities of summer, treat chronic pain, and reduce stress.
At Flow Spa, we're here to help you make the most of your summer. Whether you're looking to relax with a massage, detoxify in our infrared sauna, or experience the profound relaxation of float therapy, we're here to support your wellness journey.
Remember, summer is a season of abundance and growth.
So, take this time to nurture yourself, try new experiences, and find your flow.
Wishing you a summer full of relaxation and rejuvenation!
The Flow Spa Team
What's The Best Form Of Cryotherapy?
Does the idea of cold water get you shivering from the thought alone?
Despite the challenge and initial shock, many people are still braving the cold for the benefits that it provides, including reducing inflammation, improving mood and mental health, and even supporting weight loss.
But as you dive into the research on the different forms of cold exposure, also known as cryotherapy, you’ll find that there’s more than one way to face your fears.
You can turn your shower to cold and step under those icy droplets, plunge your whole body into an ice bath, or enter a cryotherapy chamber that drops the air temperature with liquid nitrogen.
What’s the best way to brave the cold?
Here are a few findings from research as well as experiences from our Flow Spa clients on what they prefer.
Rain Down On Me
Many people will start on their cold water journey by taking cold showers. It’s accessible and realistic for most of us to do, at least part of the year.
Online communities for cold water afficionados often kickoff new recruits with one month cold shower challenge. Mentally this is very challenging because you have to force yourself to turn that tap to cold and stay under the icy needle points of water as they land on you. This in and of itself is a great and powerful usage of cold water. It helps to build self-confidence and comfort in facing other challenges in your life.
But taking a cold shower isn’t likely going to work as well for the other benefits of cold water immersion as you’re not getting the whole body anti-inflammatory effect of submerging yourself up to the shoulders. So it doesn’t seem as effective for improving recovery.
Depending on where you live, cold showers are also only available for about half the year because as the water supply temperature warms up in the spring and summer, the water coming out of the tap can be above 60 F and no longer very effective for deliberate cold exposure.
Do You Get 10X The Results with a Cryotherapy Chamber?
Cryotherapy chambers are marketed as being more effective than cold water immersion but are they really?
At more than 10 times the cost of a cold water immersion set up, it isn’t feasible even upon first glance to think that a cryochamber could be that much better. And research leans far in favour of cold water immersion being superior. Over 90% of the studies done on the effects of cryotherapy have looked at cold water at the mechanism for cold exposure.
Anecdotally, from our clients who have tried both cryotherapy chambers as well as ice baths, they have found the cold water to feel much more challenging, which increases the mental toughness boost from the experience, but also have felt better from their recovery from training after the cold water.
So what makes cold water that much better?
Cold Water Immersion
All of the options we’ve discussed are cold, so what’s the biggest difference that has cold water immersion reigning supreme?
It’s likely due to the better conduction of heat away from the body when immersed in cold water. The shower doesn’t cut it because you can’t get your whole body covered in cold water enough and while the air in the cryochambers gets much colder, our body creates a warm air vapour barrier against the cold air that mitigates the effect.
So having heat drawn from our body all in one encompassing effect in the cold water helps to create that anti-inflammatory effect and the challenge is much higher mentally than the other options because our body sends out the signal that we must get out. This is what creates the spike in dopamine and norepinephrine in cold water that promotes a boost in mood and mental health as well.
But because it is so cold and challenging, it can be hard to get started in doing full cold plunges, which is why there’s one more level that’s our own secret weapon to the best and most beneficial cryo experience.
Our Pick of Plunge - Contrast Both Hot and Cold Tubs
Contrast thearpy involves alternating between extremes in heat and cold. With our setup, we like to use the infrared sauna to relax into the experience and spend some time warming up before entering into the extremes. Then alternating between hot tub and cold tub will allow you to brave the cold without as much of a problem since you can immediately transfer back into the hot tub when you need to. This allows you to spend more total time in the cold than you would otherwise, extending the benefits of the anti-inflammatory effect.
The contrast also acts like an additional pump for circulation to enhance blood flow and recovery by dilating the blood vessels in the heat and constricting in the cold.
It provides the right amount of challenge for the mental toughness benefits of the cold plunge while also generating a massive boost in feel good hormones because you accomplished something tough and pushed your body through the extremes.
Book a session for yourself or challenge a friend to come in and feel the difference with you!
What Are The Benefits of Infrared Sauna?
Using an infrared sauna has many benefits, including improved circulation, reduced stress, and a deeper, more restful sleep. When the weather is cold and you want to stay cozy and warm, there’s nothing better than relaxing with the penetrating heat of an infrared sauna. And there are a lot more benefits that come from using the sauna that you might not know about.
Improving Circulation
Using an infrared sauna can be incredibly beneficial for your health and well-being! Its ability to increase circulation helps reduce pain, inflammation, and fatigue and improves overall skin health by delivering oxygen and nutrients to the skin cells. On top of this, regular infrared sauna use can help clear toxins from the body and reduce the appearance of wrinkles and fine lines for a glowing complexion. Plus, infrared heat can help to boost your immune system - keeping you feeling strong and healthy.
Reduces Stress
Using an infrared sauna can provide numerous benefits and help reduce stress and anxiety levels. This is because infrared saunas can increase dopamine levels in the body, which is the chemical associated with mood regulation.
In addition to this, infrared saunas can help the body to stimulate endorphins, which are the hormones responsible for the feeling of happiness and well-being.
Regular use of an infrared sauna can also promote relaxation of the muscles and joints, helping to reduce tension and stress in the body Incorporating an infrared sauna into a regular wellness routine can have a positive impact on physical and mental health.
Sleep Quality
Using an infrared sauna can help improve the quality of sleep by providing a gentle, relaxing heat. The sauna's warmth helps relax tight muscles, reduce tension and stress, and can even help relieve common aches and pains. By promoting the body to relax, an infrared sauna can bring a deeper, more restful sleep, allowing the body to restore and rejuvenate itself. One of the factors that signal our bodies to fall asleep fast is a drop in body temperature which can be enhanced by relaxing in a sauna in the evening to trigger deeper sleep. With regular use, an infrared sauna can help improve the quality of sleep and help provide a more restful night's sleep.
Experience The Benefits For Yourself
Using an infrared sauna has many benefits, such as improved circulation, reduced stress, and a deeper, more restful sleep. At Flow Spa, we offer sessions for individuals and 2-person sauna sessions, as well as packages for anyone looking to make sauna a regular part of their wellness routine.
You can find out more about the options we have available here:
Managing Holiday Stress To Enjoy More This Season
Making the holidays less stressful
The holiday season is upon us once more and with it comes much holiday cheer but also many challenges.
I want to help make life as stress-free as possible so that you can rise to the challenge of those experiences that you actually want to be able to have.
Managing stress successfully is all about recognizing your own situation but there are a few considerations that'll help us all with the stress that tends to come at us around the holidays.
Watch this as a video here, or continue reading below.
Make a basic plan for the holidays
I know everyone doesn’t love being a planner and having everything in their life mapped out but a little preparation can go a long way when entering a more stressful season.
Financial Stress
Look at your gift list and space those purchases out over the next four weeks if that helps you to experience less financial strain. By planning ahead and spacing gifts out over multiple paycheques it won’t put as much pressure on you.
I go so far as automatically scheduling a savings account to drip deposits throughout the whole year so I really don’t have to think about it by the time Christmas comes around. I just look at what I have saved and create a budget for all the gifts I’m wanting to give.
Social Stress
Plan your social engagements for the holidays if you are more introverted and find that all of the interaction drains you.
While attending holiday parties may not be as negotiable, you can look ahead to incorporate more me time or recovery time in there to balance it out. Take care of yourself as well with a little more me time and attention to your deep health. With that being said, this time of year is extra special for getting together with friends and family so look at the upside of those get-togethers and cherish them.
It seems like those gatherings are becoming less frequent. And we can all use them, especially after the last few years of experiencing more social isolation.
Planning To Get More From Your Vacation
If you have a vacation coming up, taking time to plan it out for yourself or with whoever you’re travelling with can enhance the experience that you have.
Humans are funny and often don’t even take the time to appreciate the rewards of our hard efforts.
When you are sitting on the beach basking in the sun and listening to the ocean waves and you catch yourself thinking about the next thing instead of appreciating where you are at here and now, it's a part of human nature.
The lesson we can take from this is to actively plan your vacation, think about it, and talk about it so that you also get the positive feelings of something to look forward to as you make that last push at work before the holidays.
Avoid Burning Out At Work
This is a stressful time of year at work for most of us too, and to enjoy this holiday season beating burnout is important.
Join me on this free lunchtime webinar hosted by the Peterborough Chamber of Commerce on how to beat burnout in the workplace.