Take the Plunge: Tips for Your First Cold Plunge

Are you ready to take the plunge? We’re talking about cold plunges, the centuries-old practice of immersing yourself in cold water for a few minutes to reap a variety of mental and physical health benefits. Taking your first cold plunge can be daunting, but with the right approach, you can make the experience a pleasant one. 

We will provide you with some valuable tips to ensure that your first cold plunge experience is enjoyable and rewarding. From understanding the basics of cold plunging to learning how to stay safe while in the water, we will cover it all. So get ready, take a deep breath, and let’s take the plunge together!

What Is a Cold Plunge?

A cold plunge is the act of immersing yourself in cold water for a short period of time. It has been practiced for centuries and is known for its numerous health benefits. Whether taking a dip in an icy lake or using a specially designed cold plunge pool like our Titan Cold Plunge, the goal is to expose your body to cold temperatures for a specific period. Cold plunges can improve circulation, reduce inflammation, give your immune system a boost, and even enhance your mood.

Related Post: Sauna and Cold Plunge Therapy: A Natural Approach to Health and Recovery

The Benefits of a Cold Plunge

Cold plunging offers a multitude of benefits for both your mind and body.

Improves Circulation

One of the most well-known advantages is its ability to improve circulation. When your body is exposed to cold water, your blood vessels constrict and then dilate, leading to increased blood flow. This enhanced circulation can promote better oxygen and nutrient delivery to your muscles and organs, helping them function optimally.

Reduces Inflammation

Additionally, cold plunging has been found to reduce inflammation in the body. The cold water causes your blood vessels to contract, which can reduce swelling and inflammation in joints and muscles. This can have great benefits for athletes or those recovering from intense workouts.

Boosts Immune System

Another significant benefit of cold plunging is its ability to boost the immune system. Cold water exposure stimulates your white blood cell production, which is essential for fighting off infections and diseases. By regularly incorporating cold plunges into your routine, you may experience fewer illnesses and a stronger immune system overall.

Enhances Mental Well-Being

Furthermore, cold plunging has been shown to enhance mood and mental well-being. The shock of the cold water triggers endorphin release and increases the production of neurotransmitters like serotonin and dopamine. These are known to boost mood and reduce symptoms of depression and anxiety.

What To Know Before You Start

Before you take the plunge into your first cold plunge experience, there are a few essential things to know. 

• First and foremost, it's crucial to understand that cold water can be shockingly cold, so be prepared for the initial shock to your system. Typical temperatures for cold plunges can range from 40 to 55 degrees Fahrenheit, so brace yourself for some seriously chilly water.

• When it comes to duration, it's best to start slow and gradually increase your time in the water. For beginners, a good rule of thumb is to aim for about 30 seconds to a minute for your first few plunges and then gradually work up to two to three minutes. This will allow your body to adjust to the cold and prevent any potential adverse effects.

• It's also important to listen to your body and pay attention to any signs of discomfort or hypothermia. If you start shivering uncontrollably, feeling dizzy, or experiencing numbness in your extremities, it's time to exit the water and warm up immediately. Cold plunging should be invigorating, not dangerous, so always prioritize your safety and well-being.

• Don't forget to dress appropriately for your cold plunge. Opt for a swimsuit or comfortable clothing that allows for freedom of movement. You may also want to bring a towel and warm clothes to bundle up in afterward, as your body temperature will drop significantly during the plunge.

By keeping these important factors in mind, you'll be well-prepared to embark on your first cold plunge adventure. So go ahead, take the plunge, and embrace the invigorating benefits that await you!

Related Post: The Benefits of Cold Plunges For Athletes

Tips For Your First Cold Plunge

When it comes to your first cold plunge, there are a few tips and tricks that can make the experience more enjoyable and rewarding. Here are some common tips to keep in mind:

1. Start slow.

As a beginner, it's important to ease into cold plunging. Begin with shorter durations, like 30 seconds to a minute, and gradually increase your time in the water as your body adapts.

2. Focus on your breathing.

Deep breathing can help you relax and manage the initial shock of the cold water. Take slow, deliberate breaths before and during the plunge to help calm your nervous system.

3. Find a distraction.

Some people find it helpful to have a distraction during their cold plunge, such as listening to music or practicing mindfulness techniques. This can help take your mind off the cold and make the experience more enjoyable.

4. Embrace the afterglow.

After your cold plunge, you may experience a rush of energy and euphoria. Embrace this feeling and take advantage of the increased mental clarity and focus it can provide.

5. Stay consistent.

To experience the full benefits of cold plunging, consistency is key. Try to incorporate cold plunges into your routine regularly, whether it's daily, a few times a week, or whatever works best for you.

Remember, cold plunging is a personal experience, and what works for one person may not work for another. Experiment with different techniques and find what makes your cold plunge experience the most enjoyable and beneficial for you. So take the plunge, embrace the cold, and discover the invigorating benefits that await you!

Cold Plunge in Springfield, MO

Theta Wellness Center offers cold water immersion therapy with our two-person Titan Cold Plunge.
Let us help you become the best, most relaxed version of yourself. Book online or call us at 417.812.5135.

Float Therapy FAQs: Answers to Commonly Asked Questions

Float therapy is a holistic approach to treating everything from anxiety to back pain. It is a medication-free way to seek pain relief and enhance relaxation.

The idea of floating has been popularized recently from its depiction in the hit show Stranger Things, where the main character frequently uses a sensory deprivation tank to channel her telekinetic abilities. Unfortunately, there is no sound science that proves floating will help you access other dimensions to defeat evil monsters.

Sorry guys.

But what we do know is that science has backed the amazing benefits that flotation therapy provides for the human body, and that cannot be ignored. Theta Wellness Center answers some common questions about floatation therapy.

What is floating?

Floating simply involves entering a float tank, or open float tub, heated to body temperature and allowing yourself to stretch out completely and float peacefully in the water. Added salt allows the body to float easily on top of the water, so no effort is required from the floater.

Typically the lights are dim, and there is either no sound or light music playing, depending on the preference of the individual. The idea is to create an ethereal experience, removing all outside stimuli so that the floater can relax and let go.

What are the benefits of floating?

The mental and physical benefits of floating are numerous and are well supported by scientific studies. Floating has been found to alleviate the symptoms of many mental health issues, as well as aches and pains such as:

• Anxiety

• Depression

• PTSD

• Chronic pain

• Inflammation

• Migraines and Headaches

• Stress

The intense relaxation felt when floating, as well as the removed lights and sounds, allows the body to let go of daily stressors. Often the heart rate slows, blood pressure lowers, circulation improves, and floaters can even enter an alternate state of consciousness.

Athletes also benefit from using floatation therapy during recovery. A 2019 study found floating helps athletes during performance recovery and improves their quality of sleep.

Who can benefit from floating?

The short answer is, well, everyone! There is no medication, no side effects, no downtime—just relaxation.

To be more specific, flotation therapy is particularly beneficial for those suffering from anxiety and depression, people with chronic pain and inflammation looking for relief, athletes who want to recover quickly, those with high-stress jobs who need a mental reset in between difficult shifts, pregnant women looking for medicine-free pain and anxiety relief, and those simply wanting ways to improve their overall health.

What is a sensory deprivation tank?

A sensory deprivation tank is a fancy term for a float tank or float pool. Though the latter terms are becoming more common, they are all essentially the same thing. 

Float tanks still allow the individual to float in highly buoyant salt water while also removing all sensory distractions, like light and sound. Many newer float pools are less “tank-like,” meaning they are more like an open tub than an enclosed tank.

Can I float if I am claustrophobic?

Yes! While most places still have enclosed float tanks, a newer trend is a float pool that is open on all sides. Theta Wellness Center has open pools like this that still provide the authentic, relaxing floating experience while avoiding constriction that can trigger claustrophobia. 

Related Post: Addressing Concerns For Your First Float Session

What should I wear at my float?

That is completely up to you. It is recommended to wear nothing while floating, as you are trying to avoid all distractions and restrictions on your body. Allow yourself to be free and fully embrace the experience.

However, we know that is not ideal for everyone. If you would be more comfortable and relaxed in a swimsuit, that is perfectly fine as well!

Who should not use a float tank?

Flotation therapy is generally safe for everyone, with a few exceptions. If you have epilepsy or another condition that may cause seizures or loss of muscle control, talk to your doctor before floating. You should also avoid floating if you have open wounds, a contagious sickness, or vomiting and diarrhea.

Float Spa in Springfield, MO

Theta Wellness Center offers flotation therapy for the 417 region and beyond. Let us help you become the best, most relaxed version of yourself. We also have an amazing infrared and Finnish sauna, massages, and a cold plunge. Book online or call us at 417.812.5135.

Warm up this Winter with Far Infrared Sauna

It's getting to be that time of year again, you know, that one that possesses a chill destined to work its way to your bones. For me, that means hot cocoa, warm soup, and frequent trips to hot yoga and the infrared sauna. Since our expansion at Theta Wellness Center, the infrared sauna has been a tool that we have had the opportunity to experiment with, especially in conjunction with our massage and flotation therapy services.

Here are some things we have discovered…

You Determine The Heat

The sauna is as intense as you want it to be. You decide whether you want to roast at 145 degrees or 120. It's not recommended to sit for longer than 45 minutes in the sauna either way, but you may find that the hotter it is, the less likely you are to reach the 45-minute mark. So if you are wanting a longer, more relaxing experience, start at a lower temp and work your way up. Here’s a quick read on the benefits of far infrared sauna therapy.

Combine It With a Massage

Some have said hopping in the sauna after a float or massage can sometimes eliminate that euphoric effect you have from those services. It is true, the intensity of the sauna can wash away that post-float glow or that mushy feeling you get from some deep-tissue knuckling. Others think it is the perfect compliment.

Related Post: Should You Use a Sauna Before or After a Massage?

Follow It With a Float

My favorite discovery so far is that when the sauna is used prior to floating, your float seems to be even more therapeutic. This makes sense when you think about it. If you have already floated, then you know that sometimes it can take a minute for your body to relax into a proper position. The more kinked up you are, the longer this can take. A quick 45-minute sauna session will get all those muscles heated up, ready to melt into the comfort of one of our float tanks. Several of our clients have discovered this as well and now jump in the sauna before every float. I don't blame them. After my first experience doing this, I was sold.

Related Post: Sauna and Cold Plunge Therapy: A Natural Approach to Health and Recovery

Tips for using the sauna

• Stay hydrated. Drink at least 12oz of water prior, and bring a water bottle if you can.

• If you're new to the heat, start your temp low, around 120, and raise it as needed.

• If you have CDs you would like to listen to, there is a CD player in the sauna.

• Some phones will turn off if they get too hot. We provide an aux. cable if you would like to play something from your phone. It is best to keep it outside of the sauna.

• Everyone is different, but most people have found that using the sauna prior to a float or massage is more beneficial than using it after.

• Intermittent cold shower sessions during your sauna is a great way to improve circulation, reduce blood pressure, and mitigate symptoms of rheumatoid arthritis.

If you start to get light-headed or dizzy, get out of the sauna immediately and sit down.

Far Infrared Sauna in Springfield, Missouri

At Theta Wellness Center in Springfield, our 2-person infrared sauna has chromotherapy and can get up to temperatures of 150 degrees. Book now with us online to try it out today!

Release Your Stress, Release Your Muscles: Deep-Tissue Massage Benefits Explained

Are you feeling sore and tense? Do you feel like your muscles are tightly wound? If so, deep-tissue massage could be just what you need to alleviate your stress and tension. 

Deep-tissue massage is a type of massage therapy that specifically targets deeper layers of muscle and connective tissue. It can help to improve your range of motion, reduce recovery time, increase circulation, and even help to reduce chronic aches and pains. Whether you’re an athlete, an office worker, or just someone who needs to relax, deep-tissue massage can provide the relief you need.

What Is Deep-Tissue Massage?

Deep-tissue massage is a type of massage therapy that is more intense and focuses on deep aches and pains. Unlike traditional massages that primarily focus on surface-level relaxation, deep-tissue massage works to alleviate chronic muscle tension and stiffness. 

During a deep-tissue massage, a trained massage therapist will use slower, more intense strokes and firm pressure to reach those deeper layers. This type of massage is especially beneficial for individuals who have chronic muscle tension or have sustained an injury. 

It's important to note that deep-tissue massage can sometimes be uncomfortable, especially if you have areas of tension or tightness. However, the therapist will always work within your comfort level and adjust the pressure accordingly.

Related Post: Relaxation or Rehabilitation: Choosing Between Swedish Massage and Deep Tissue Massage

Benefits of Deep-Tissue Massage

Deep-tissue massage offers a multitude of benefits, both physically and mentally. 

Pain Relief

First and foremost, deep-tissue massage can help to alleviate chronic pain. By targeting the deeper layers of muscle and connective tissue, this massage technique helps to break up scar tissue that may be causing discomfort. Whether you're dealing with a nagging backache or a stiff neck, deep-tissue massage can provide much-needed relief.

Improve Range of Motion

Deep-tissue massage can also improve your range of motion. By working on the deeper layers of muscle, this type of massage therapy can help to increase flexibility and mobility. This is beneficial for athletes looking to improve their overall performance.

Promote Circulation

Deep-tissue massage promotes better blood flow and circulation. The firm pressure and intense strokes used during the massage help to stimulate blood vessels, allowing oxygen and nutrients to reach your muscles more efficiently. Improved circulation can contribute to faster recovery times and reduced muscle soreness.

Relieve Stress

On a mental level, deep-tissue massage can be incredibly relaxing and stress-relieving. The release of muscle tension and the physical manipulation of your muscles can help to calm your mind and promote a sense of overall well-being. Many individuals also report feeling a deep sense of relaxation and rejuvenation after a deep-tissue massage session.

What to Expect During a Session

During a deep-tissue massage session, there are a few things you can expect to experience that set it apart from other types of massages. Firstly, communication with your massage therapist is crucial. Before the session begins, they will ask you about your specific areas of concern and any health conditions you may have. This helps them tailor the massage to your needs.

Once the session starts, the therapist will use slow, firm strokes and intense pressure to target the deeper layers of muscle and connective tissue. You may feel some discomfort or even slight pain, especially if you have areas of tension or tightness. However, it's important to remember that this discomfort should not be unbearable, and you should communicate with your therapist if you need the pressure adjusted.

Deep-tissue massage sessions are typically longer than regular massages, often lasting around 60 to 90 minutes. This allows the therapist to focus on multiple areas and provide a more thorough treatment.

After the session, it's common to feel a bit sore or achy, similar to the feeling after a challenging workout. This is normal and is a result of the deep work done on your muscles. It's recommended to drink plenty of water and rest for the remainder of the day to allow your body to recover.

Who Can Benefit from Deep-Tissue Massage?

Deep-tissue massage can benefit a wide range of individuals who may be dealing with specific issues or conditions. 

Athletes

Athletes often experience muscle tension and tightness due to intense physical training. Deep-tissue massage can help to release knots and improve flexibility, allowing athletes to perform at their best.

Stationary Workers

Individuals who spend long hours sitting at a desk while they work or who are engaged in repetitive tasks can also benefit from deep-tissue massage. These individuals often experience muscle imbalances and poor posture, which can lead to chronic pain and discomfort. Deep-tissue massage can help to realign the muscles, reduce tension, and improve overall posture.

Chronic Pain Sufferers

Those who suffer from chronic pain with arthritis, fibromyalgia, or other disorders can also find relief through deep-tissue massage. The intense pressure and focused strokes can help to reduce inflammation and can even break up scar tissue, providing relief from pain and stiffness.

Individuals Recovering From Injury

Individuals recovering from injuries, surgeries, or accidents can benefit from deep-tissue massage as well. The massage techniques can help to increase blood flow, reduce scar tissue, and promote healing in affected areas.

Individuals Suffering From Stress and/or Anxiety

Deep-tissue massage can also be beneficial for individuals dealing with high levels of stress and anxiety. The massage techniques can help to relax the body and mind, promoting a sense of calm and well-being.

Individuals With Migraines or Chronic Headaches

This type of massage is also beneficial for individuals who suffer from migraines or chronic headaches. The targeted pressure can help to release tension in the head, neck, and shoulders, reducing the frequency and intensity of headaches.

Related post: Flotation Therapy FAQs

Deep Tissue Massage in Springfield, MO

Theta Wellness Center offers many types of massage, including Swedish massage, deep tissue massage, and prenatal massage.

Let us help you become the best, most relaxed version of yourself. Book online or call us at 417.812.5135.

Natural Pain Relief: Prenatal Massage for Pregnant Women

Prenatal massage offers a great way for pregnant women to manage discomfort and pain naturally. Prenatal massage helps promote relaxation, reduce stress, and improve circulation, allowing expecting mothers to enjoy a more comfortable pregnancy. Theta Wellness Center discusses the benefits of prenatal massage and how it can help provide natural relief from the common aches and pains of pregnancy.

What is prenatal massage?

Prenatal massage is a type of massage specifically designed for expectant mothers. This massage technique addresses the different physical and emotional changes that occur during pregnancy, providing comfort and relaxation for both the mother and baby. 

Unlike other massage techniques, prenatal massage is performed on the mother's side or with specialized equipment that accommodates her growing belly. It focuses on alleviating the stress and discomfort of pregnancy by targeting areas prone to pain and tension, such as the lower back, hips, and shoulders. 

Prenatal massage also involves the use of mild pressure and light touch, promoting better circulation and reducing inflammation, swelling, and fluid retention. It is generally considered safe throughout pregnancy and is beneficial for women experiencing a range of physical and emotional symptoms associated with pregnancy.

Related post: Relaxation or Rehabilitation: Choosing Between Swedish Massage and Deep Tissue Massage

Benefits of Prenatal Massage

Prenatal massage offers a range of benefits for expectant mothers, helping to ease discomfort and promote overall well-being during pregnancy. 

Pain Relief 

As the body undergoes significant changes during pregnancy, it is common for women to experience aches and pains in various areas, such as the lower back, hips, and shoulders, all of which get extra strain and stress from carrying a baby in the womb. Prenatal massage targets these specific areas, using gentle pressure and specialized techniques to alleviate tension and reduce pain. By focusing on relieving muscle soreness and joint stiffness, prenatal massage provides much-needed relief for expectant mothers.

Reduction in Stress and Anxiety 

Pregnancy can be a time of heightened emotions and increased stress levels, and prenatal massage provides a soothing and calming experience. The gentle touch and relaxing techniques used in prenatal massage promote a state of deep relaxation, helping to release tension and anxiety. This not only benefits the mother but can also have positive effects on the baby, as relaxation and stress reduction during pregnancy are believed to contribute to healthier in-utero development.

Improved Circulation and Decreased Swelling

During pregnancy, many women experience swelling, particularly in the legs and ankles, due to increased fluid retention and pressure on the blood vessels. Prenatal massage stimulates blood flow and lymphatic drainage, helping to reduce swelling and edema. By improving circulation, prenatal massage also aids in delivering nutrients and oxygen to both the mother and baby, contributing to overall wellness.

Related post: Flotation Therapy FAQs

Prenatal Massage in Springfield, MO

Theta Wellness Center offers many types of massage, including Swedish massage, deep tissue massage, and prenatal massage.

Let us help you become the best, most relaxed version of yourself. Book online or call us at 417.812.5135.