Exposure therapy: The path to stronger health and greater resilience
Exposure therapy. Something that has been gaining in popularity in recent years, yet is nothing new. This natural method, that aims to strengthen our body and immune system, has its roots deep in history. Nowadays, exposure therapy is proving to be a well-established tool for improving physical fitness, increasing resistance to illness and improving overall mental well-being. But how to start properly? And is exposure therapy really for everyone?
Why is exposure therapy beneficial?
Exposure therapy is not just a fashion trend, but above all a way of naturally challenging and strengthening the body. Regular exposure to cold, whether it is cold showering, staying in icy water or simply walking in the fresh winter air, has a number of positive effects on our health.
Benefits of regular exposure therapy:
- Strengthening immunity: Exposure therapy stimulates the production of white blood cells, that are crucial for the body's immunity and help it to fight viruses and bacteria effectively.
- Improving blood circulation: The body responds to the cold by speeding up blood circulation, that promotes better distribution of nutrients and oxygen to cells and tissues, thus aiding regeneration and vitality.
- Reduction of inflammation: Regular exposure therapy can help to reduce chronic inflammation in the body, that is important for preventing and relieving symptoms of many long-term illnesses.
- Promoting mental well-being: The cold activates the sympathetic nervous system, that prepares the body for "fight or flight", thereby increasing the production of endorphins, happiness hormones.
- Improving sleep quality: Exposure therapy can help stabilise circadian rhythms, leading to deeper, better quality sleep and better recovery during the night.
- Increase mental resilience and self-control: Regular contact with the cold helps us get out of our comfort zone and train our endurance. As we learn to remain calm and decisive in moments when our body wants to give up, our ability to handle stressful situations and make important decisions even under pressure will improve.
Safety and prevention: What to watch out for during exposure therapy
Although exposure therapy is very beneficial, it is not suitable for everyone. There are some health risks to watch out for, especially for people with cardiovascular or circulatory problems. It is always a good idea to consult your doctor about your health before you start exposure therapy.
Another important principle is to pay attention to proper technique and listen to your body's signals. If you feel that you are too cold or that you are experiencing cold shivers, stop and take a break. Exposure therapy should never be an act of force against the body, but a gradual process of adaptation.
How to get started with exposure therapy?
If you decide to incorporate exposure therapy into your daily life, it is important to start gradually. Moving too quickly into extreme conditions could lead to undesirable effects that could discourage you from trying again.
- Start with hot and cold showers: If you are starting with exposure therapy, the easiest and most accessible way is to alternate hot and cold water when showering. Start with short intervals of cold water and gradually increase them. The body adapts with each passing day and you will be able to prolong your exposure to the cold.
- Exposure therapy in nature: If you can, try walking in the fresh air, even in winter. Choose mild weather initially and only stay outside for a reasonable amount of time. Winter air has an amazing effect on strengthening the cardiovascular system.
- Advanced methods - ice bath: Once you get used to the cooling, you can move on to more intensive forms of exposure therapy, such as ice baths or saunas. However, careful preparation and ensuring proper execution is important here.
Tips for exposure therapy users
Exposure therapy equipment
If you decide to do open water exposure therapy, it is important to have the right equipment to help you not only to stay safe, but also enjoy the exposure therapy to the fullest.
The first and most important aid is a quality hat. This will help you to keep your head warm, as it is through the head that the body loses a significant amount of heat. The neoprene cap ensures that you stay comfortable even in colder water and protects you from the cold.
At home, do not forget the right shoes in the form of slippers or water shoes. You will prevent your feet from coming into contact with the slippery surface and the whole exposure therapy process will be more pleasant for you.
After exposure therapy
After spending time in cold water, it is crucial to warm up the body as soon as possible. A swimming parka or bathrobe will help you do this by keeping you warm and protecting you from the cold. Keep a towel handy to dry off quickly.
It is also important to know how to react properly after getting out of the water. Never jump into a hot shower immediately, as the transition from extreme cold to heat can have negative effects on the circulatory system. Instead, let the body adjust to a higher temperature gradually.
Exposure therapy in a chemical-free pool
To increase the beneficial effects of exposure therapy in a home pool, we recommend the STABFOR® unit. It purifies the water comprehensively throughout the household, transforming it into living, clean and healthy and chemical-free water.
The unit combines several of its own unique technologies, whose synergy ensures unique quality of water. A detailed description can be found in the STABFOR® video.