3 Legitimate Reasons You Should Not Cold Plunge, and 1 Sure Sign You Definitely Should

Everyone is on the cold plunge kick right now.

In the past year, I've seen a massive rise in the popularity of cold plunging. Before companies started selling at-home cold plunges left, right, and center most people looked at you like you were crazy if you willingly got into cold water. Now that we know there can be legitimate reasons to cold plunge, the concern is less about getting people to take the plunge but when you shouldn't

There are 3 key reasons why it's best to save your dip in cold water for another time.

Reason #1 - Immediately Post-Training

Right after a workout is not when we want to be cold plunging.

I'm sure you've seen images of football players jumping into cold tubs filled with ice after a steamy day at summer training camp. It's been the classic image of cold plunging forever but it's not the right image to portray.

When you hear someone refute the benefits of cold plunges they often pull on research that was done immediately post-training with runners and other athletes. The results show that the cold can blunt the adaptation response that causes muscles to grow bigger and stronger. You probably don't want that because getting results from your workouts are hard enough as it is.

Give yourself at least 3 or 4 hours post-training before plunging into cold water. This gives your body a chance to kick in the adaptation response to training before kicking out additional inflammation with the cold water.

There are much better times to cold plunge than right after your workout. If you're in the middle of a long weekend of back-to-back events you can use the cold water to blunt some pain and freshen back up but for your normal workout routine, save the cold plunges for recovery days and keep them away from your training.

Cold water it seems can be as effective as Advil at cutting down inflammation but we need that initial inflammatory response after a workout to signal muscles to grow bigger and stronger.

Reason #2 - You're Redlining

Have you ever felt like you were on the verge of having a complete meltdown?

Like if one more task hits your plate you'll lose it. This stressed-out state of "too muchness" for too long is how we reach burnout.

When we're redlining on the edge of burnout, our nervous system is already fried. Often when I see someone push themselves through cold plunging when they're already on the edge, the physical and environmental stress of the extreme cold is enough to reach the tipping point. People will feel depleted and run down if they don't have the extra capacity to handle a cold plunge from this state.

So don't cold plunge if you're already pushed to the limit.

How will you know if you're in this state?

If you're feeling frazzled and pushed to your limit, you're probably close enough to want to avoid cold plunging right now. You can also gain insight into the state of your nervous system with HRV or if your resting heart rate or breathing rate has gone up recently.

In this case, spend some time doing activities that promote more relaxation first without the intensity of a cold plunge, like float therapy.

Reason # 3 - You're Already Sick

Maybe you didn't heed the warning of reason 2 and now you're sick. This is definitely not a good time to cold plunge.

The stress of cold water on your system might boost your immune system but not when it's already worn down.

Cold plunging to boost your immune system happens best when you’ve already got a robust and healthy immune system. When you’re fighting off a cold or flu your body needs the resources to recover.

Don’t drain yourself further by plunging when you’re sick.

Now if there's one good reason I've seen to be a for sure sign that you should cold plunge it's this - you're scared.

The cold water may intimidate you. Don’t let it win. Most people may still look at you like you're insane if you willingly take the plunge but that's what separates you from 99% of people.

Bold choices will lead you towards bigger things in your life.

Spring Cleaning For Your Stress

Spring has arrived, and with it comes the ritual of spring cleaning.

But this year, we're not just talking about dusting off your shelves or clearing out your garage.

It's time to consider a deep clean for your stress levels.

This post will guide you through identifying your stressors, tackling them one at a time, and seeking support from your circle.

Let's embark on this journey towards becoming Unstressable.

How To Relieve Stress and Keep It Away This Spring

Effective stress relief requires a strategic approach.

Here’s how you can spring-clean your stress:

Identify Where Your Stress Is Coming From

Is it all the spring cleaning you need to get done?

Making plans for the kids when they’re out of school this summer?

High-interest rates and the financial pressures they’re still putting on us all?

All of the above?

Stress ebbs and flows and while most of us are used to having some stress in our lives, there are times when stressors will clash together and peak. We can handle the stress that we see coming and have built up resilience for but this is the dangerous realm of creeping towards burnout and having nothing left to give.

Before reaching this point, get clear on what’s causing you stress in the past, in the present, and in the future.

There’s only so much that we can control but bringing awareness to the various stressors is the first step to conquering the ill effects of stress once and for all. This is a part of the philosophy of becoming Unstressable.

For more on this, read this article on Deep Health and Stressors and take the quiz to identify your stress fingerprint.

Work On One Action At A Time

You’ve identified what’s most stressful in your life right now, now what do you do about it?

We need to handle stressors better because the reality is that most stressors are not going away anytime soon.

Don’t try to tackle it all at once though. We are all notoriously bad at thinking we can change everything in one fell swoop.

But with many things to manage and competing priorities, the only realistic way to spring clean our stress for lasting stress relief is one step, one action at a time.

You will stick to what you’ve committed to better without getting overwhelmed.

Get Your Friends On Board

Go fast with stress relief alone, or go far together.

Most of us need help and support for stress relief in our lives.

It might seem like a good idea to focus on eliminating stress on your own because you can hunker down and get straight to it.

But leveraging the power of your social circle for support can be even more effective. Not only can friends offer practical help and emotional support, but assisting them in turn can provide a sense of purpose and mutual relief from stress.

Your friends all have things they’re stressing about and by helping them you will help relieve yourself of social stress by rising up together.

When You’re Ready, Here’s How We Can Help More

A Deep Reset For Your Stress

Float therapy is unparalleled relaxation. There are few treatments or experiences as effective at relieving stress across all six dimensions of our health at once.

When you’re redlining the burnout and need a complete reset of your nervous system, floating provides incredible stress relief.

Unstressable

Unstressable is a 6-week online program designed to coach you through everything you need to reclaim control over stress and use it to build resilience.

Together, we can turn the tide on stress and reclaim the more calm, focused, and joyful life you deserve.

I Challenged Myself To Meditate Daily. It Was Life-Changing

For the last year, I stopped meditating daily at the height of the worst year of my life, and it was a disaster.

But why did I stop?

Getting off track with habits that are good for us is something I hear about far too often. It’s easy to get off track when we’re busy and try to tackle too many things at once. Some practices are worth the effort though.

We all have a superpower waiting dormant within us that will defend us from burnout and enhance our focus to be laser-sharp.

Ever since I learned about the value of meditation and how it improves our brains in psychology class close to 15 years ago, I’ve appreciated the power that comes from this skill of honing our focus on the present moment and taming our thoughts.

It not only allows us to focus better, but it opens a whole world of physical and mental capacities that are untapped within us by making the flow state more accessible. Through learning to meditate I was able to push myself physically beyond what my body is normally capable of in training and competing as a strongman. Not being the typical body type for the sport, I’ve always attributed a big part of my success to my mental training to perform so well in competition.

But meditation isn’t only about getting your body to do things physically beyond your normal means, I also become so much more mentally resilient to stressful situations through learning how to hold my focus in the present moment instead of ruminating about the past or getting anxiously caught up in future what ifs.

And for the last year, I let my practice slip. I was regularly having panic attacks and uncontrollable anger at the slightest inconvenience, and I was an emotional mess. A big part of the reason I stopped meditating consistently is the same excuse most of us have about it when we say that there’s no point in meditating because we just can’t get our mind to turn off or we don’t have the time.

I knew I needed to make a change and I went back to the drawing board to figure out a solution.

I started using the Muse Headband daily again at the start of this year. The Muse Headband looks like a pair of sunglasses you put on behind your ears and across your forehead that reads your brainwaves and provides immediate sound feedback while you’re meditating. I figured the advantage to using the Muse is that it helps to guide your brain into a calmer state and gives you a follow up report of what your brain was doing during the meditation session.

Imagine the soundscape of sitting on a beach and listening to the waves and wind on the water. As you calm your brainwaves into a meditative state the wind settles and the waves get softer. You hear birds chirp as a reward signal that you’ve reached a meditative state. When you get distracted, like when you start thinking about the next task on your todo list, a future event, or any other thought, the wind picks up and the waves get rougher, immediately signalling to bring your attention back to the present moment.

I had forgotten how great it was to meditate and the joy of the soundscapes in Muse. There’s a blissful feeling that comes after meditation that you carry with you throughout the whole day. And with time, you start to reign in those intrusive thoughts pulling you out of flow and the present moment. Thankfully, and even more important to me, my emotions are back under control and I am far less anxious.

The skill and practice of meditation will make virtually everything else in your life better.

This can look like sitting cross-legged and doing a formal practice that you’d picture in your mind when you describe meditation, or it can look however you need it to be comfortable enough to keep it going consistently.

I’ll let you in on a little secret, I lay down on my bed when meditating and turn it into a replacement for an afternoon nap. When I started back up I had just herniated a disc in my lower back so sitting upright was out of the question and if that had to be a prerequisite of meditating then I’d be in too much pain to keep it up.

I’d suggest starting with more traditional meditation though. You’ll probably want to be in a comfortable position, seated or lying down is preferable to draw your attention to what your thoughts are doing in a non-judging way or focusing on your breathing.

For now, make your plan to meditate every day this week.

Then try to extend it to 30 days. The difference might be so subtle you hardly notice, but it’s life-changing and well worth it.

Do you have a regular meditation practice? Or what’s holding you back from being consistent with it?

Stress Isn’t Your Enemy

Taking power over stress with a growth mindset

Wrapping your mind around embracing stress as something that can work in your favour is easier said than done. But once you put this into practice, you will have a much clearer plan for handling your specific stressors.

Stress isn’t your enemy. You can harness it to do good in your life. It comes down to making a perspective shift in what stress means to you.

When you’re stressed, like really stressed, and you’re ready to explode this is the last thing that you want to hear. If that’s how you feel right now, take some time to recover before continuing to explore your mindset around stress.

If you’re ready to read on, let’s get to it.

Here’s the thing: We need stress to survive and thrive.

Stress is what gets us up and out the door to start our day and it drives us to want to achieve things.

How we perceive stress is a different process though.

The Two Mindsets

Our perception of stress is also known as our stress mindset.

The original work on understanding mindsets comes from Stanford psychologist Carol Dweck.

In her research, she presented a series of math problems to kids and found that some would give up very quickly when the challenge became too hard while others would persevere and embrace the hard questions.

Each kid had a natural orientation towards how they approached challenges with some rising to the occasion and others backing off. It was a character trait that Dr. Dweck named their “mindset” and the good news is that mindsets can be highly influenced. (This can also be bad news, but becoming aware of mindsets helps you to make informed decisions about their power).

For example, kids who successfully answered a math problem and were told "You are very smart" internalized this praise but were fixed on the idea that it was because they were smart that they solved the problem. This can be a problem because intelligence is more of a fixed trait and not something readily changeable. So when a “smart” kid struggles with a problem, they can give up quickly and move on to something they have more of a natural inclination for.

Other children were told "You got the right answer because you worked hard for it" and these kids were found to persevere longer on the more challenging math problems because working hard is something that is directly in their power to do, even if they aren’t the smartest. Framing success around effort is a cornerstone of a growth mindset.

So while we have a natural inclination towards being growth or fixed-oriented, and the way we were raised also influences this, we can take this understanding of how to build a growth mindset and apply it to areas of our lives where we face challenges, like with stress.

Our mindset is so important for how stress impacts us.

Our mindset towards the challenges and setbacks that cause stress lives on this same teeter-totter between something to avoid at all costs because we feel helpless about it, and oriented towards growth, in which we rise to the challenge even if it’s hard.

When we are more oriented towards a fixed mindset about stress then we see it as something bad.

Something to eliminate from our lives immediately and at all costs.

There’s nothing positive or enriching at all about stress. It makes us feel burnt out and overwhelmed.

Like being bombarded by demands from every direction while struggling to catch your breath. When we feel this way there’s no chance we’re going to voluntarily place more stress on our system, at least fully consciously.

Usually, a fixed mindset about stress and seeing it as always a negative thing comes from being in the situation of having too much going on for too long, one too many times. So now getting stressed beats down your resistance to handle further stressors.

And this is indeed different for everyone. We’ll talk about it more with the Stress Sweet Spot and finding your recovery zone, but as one example, individuals still suffering from PTSD have a different recovery profile to stressors because of past trauma.

However, seeing stress from a growth mindset accepts that it’s ok to be stressed out. It’s an indication that something has challenged you, but in being challenged, you can build resilience and become stronger and capable of handling more in the future. People who are growth-minded about stress are also more willing and able to use approach techniques for managing stress so that it is resolved and doesn’t become a pervasive and nagging issue as can happen with avoiding and running away from the stressor.

How Stress = Growth

The clearest analogy that most of us get about how stress promotes growth comes from the gym. Working out with the right amount of intensity is a stressor. Sure, we can do recovery workouts, like yoga, walks, and stretching, but the classic pumping iron puts stress on our bodies. Looking at this purely from the physical dimension of health first, this stress stimulates growth which in turn builds bigger and stronger muscles to handle more weight or reps over time. Adequate recovery is also required though so that we don’t just keep breaking down further, which leads to no progress and even overtraining, which is the exercise equivalent of burnout.

To complicate things further, our mental health can also dictate this pathway to productive growth or overtraining. If we view the training process as a positive because it allows us to build more physical resilience, our training trends towards that progress. But if we view it as too hard and uncomfortable to push a little bit further each training session, we tend to not make progress.

And this is also how our mindset can impact how we handle other stressors too. If your boss adds one more project to your desk and you believe that it’s overwhelming, it will be. But when you tell yourself you can handle it and get better or learn something new because of it, you’re heading more in the right direction with your stress mindset.

When we start to recognize these different scenarios in our lives more often, we gain power over the impacts these stressors have, allowing us to rise to the opportunity to grow from it and not see stress as an enemy.

💖 Make This Valentine's Day Unforgettable at Flow Spa 💖

As Valentine's Day approaches, it's time to think outside the traditional box of chocolates and flowers. This year, give the gift of relaxation and well-being with Flow Spa's exclusive Valentine's Day packages. Treat yourselves with tranquillity and warmth, and let us help you create unforgettable moments with your Valentine.

Treat Your Sweetheart to Ultimate Relaxation

Float Therapy: Dive into serenity with our float therapy sessions. Designed for deep relaxation, our float tanks filled with Epsom salt water offer a peaceful escape from the world. Experience complete calmness together with our Couple’s Float Therapy Package.

Some couples do ask to float in the same cabin although we advise floating in separate float tanks after relaxing in the sauna together or coming back together afterwards for the sauna. These options work much better because even though the float cabins are big enough, it’s meant to be a time in complete solitude to deeply relax.

Sauna Therapy: Elevate your relaxation in our full-spectrum infrared sauna. Detoxify and rejuvenate as you share this warm, soothing experience. Our Couples Sauna Package comes with complimentary tea and honey, perfect for sharing a moment of bliss.

Exclusive Valentine's Day Offers

• Double Relaxation Package: Enjoy 2 x 60-minute floats for just $115.

• Sweet Escape Package: Delight in 2 x 30-minute floats for only $79.

• Warm Embrace Package: Combine 2 x 30-minute floats with a sauna session for $99.

• Lover’s Dream Package: The ultimate indulgence - 2 floats, 2 massages, and a couples sauna for $350.

Book Your Valentine’s Day Package Now

Don't wait to secure your spot for an unmatched experience of relaxation and connection. Our Valentine's Day packages are available now through February 14th, but space is limited. Treat your special someone to a unique and memorable day at Flow Spa with our Couple’s 2 Floats + Sauna Gift Card for just $145.

This Valentine's Day, choose an extraordinary gift that speaks volumes. Choose Flow Spa for a day of relaxation, rejuvenation, and togetherness.

Gift cards are available! Surprise your sweetheart with the promise of a relaxing day to look forward to.

Introducing Psychotherapy Services at Flow Spa: A New Path to Wellness

Welcome to a new chapter at Flow Spa, where we are thrilled to announce the introduction of psychotherapy services as part of our commitment to holistic wellness.

We have always been dedicated to fostering deep health, and now, we are taking a step further by integrating mental health into our care spectrum.

Why is Therapy Beneficial?

In life, we often encounter problematic relationships and challenging situations that can leave us feeling stuck or overwhelmed. Talk therapy offers a space for reflection, growth, and change. It's not just about addressing mental health issues; it's about empowering individuals to align their lives with their values, build confidence, and develop the skills and motivation to improve their situation.

Meet Our Psychotherapists: Christopher Brown and Genevieve Brown

We are delighted to introduce our experienced psychotherapists, Christopher Brown and Genevieve Brown, a husband and wife team with a rich background in Psychology. With a combined 24 years of education and practice, Chris and Gen are dedicated to helping people navigate life's difficulties and mental health challenges. Their client-centred approach fosters a unique therapeutic relationship where both therapist and client learn and grow together. Chris and Gen's flexible, integrative method ensures that therapy is tailored to meet each client's individual goals and needs.

Specialization in Building Strong Relationships

At Flow Spa, we understand the importance of relationships – with oneself, loved ones, and even pets. Chris and Gen specialize in working with individuals seeking personal development, those grieving a loss, and couples or groups looking to enhance their relationships. Their expertise perfectly complements Flow Spa's deep health model, emphasizing the interconnectedness of mind, body, and relationships.

Integrating Wellness and Psychotherapy

Our new psychotherapy services are designed to harmonize with Flow Spa's existing wellness offerings. This integration offers a comprehensive approach to health, addressing both physical and mental well-being. Whether you're floating to relax or engaging in therapy to reflect, our center provides a sanctuary for complete wellness.

Ready to embark on your journey to deeper health?

Book a 15-minute consultation with Chris or Gen and discover how psychotherapy can enrich your wellness experience.

Schedule your session now at https://harnessingchangepsych.janeapp.com/

At Flow Spa, your health and well-being are our top priority. We're excited to offer these new services and look forward to supporting you on your path to wellness.

For more information about our services or to get in touch, check out more information on our website or follow us on our social media channels.

5 Sneaky Ways Stress Sabotages Your Fat Loss (And What To Do About It)

Stress is a common part of our everyday lives, but it can have a significant impact on our health and wellness goals, especially when it comes to fat loss. While it's well known that stress can lead to emotional eating or skipping workouts, the effects of stress on fat loss are more complex and far-reaching.

In this article, we'll explore five ways stress can make fat loss more challenging, and provide strategies to help you manage stress and stay on track with your health goals.

Intensifies Hunger and Cravings

Stress can significantly impact our eating behaviours. When stressed, the body releases cortisol, a hormone that can increase appetite and cravings, particularly for high-fat, sugary, or salty foods. This is why those unhealthy snacks in the cupboard are so tempting when we stress eat. It's a coping mechanism where the brain seeks these comfort foods to counteract stress, often leading to overeating. This increased calorie intake can make it harder to maintain a calorie deficit, which is crucial for fat loss.

Small Actions To Try:

Practice mindful eating. Become fully aware and present while eating, savouring each bite, and listening to the body's hunger and fullness cues. Just eat your meal one bite at a time instead of shovelling food down unconsciously while watching TV. This mindful eating trick is hard to do at first when you feel like you’re starving stressed and want to cope by eating more but because it takes 20 minutes for your brain to get the fullness signal after you start eating, this helps to hit that point without stuffing yourself.

Try to do one minute of deep breathing, meditation, or yoga before your meal. These practices can help reduce the impulse to stress-eat and improve your mindful eating action as well.

Slows Metabolism By Suppressing Thyroid Production

Stress can negatively affect the thyroid gland, which plays a pivotal role in regulating metabolism. Chronic stress can lead to conditions where thyroid hormone production is reduced. This reduction can lead to a slower metabolism, meaning the body burns fewer calories at rest. A slower metabolism can make it more challenging to lose fat, as the body becomes less efficient at using energy.

Small Actions To Try:

Make sure that your diet is rich in nutrients that help to support thyroid health. This includes minerals like iodine, selenium, and zinc. Foods like seafood, nuts, seeds, and whole grains are great sources.

If you suspect a chronic issue with thyroid hormones, consult your doctor or a registered dietitian to get further support.

Drains Your Energy, Making You Too Tired to Work Out

High levels of stress can lead to both physical and mental fatigue. This exhaustion can make it challenging to find the motivation or energy to engage in physical activities, including workouts that help to promote fat loss. Exercise not only helps burn calories but also builds muscle, which can increase your resting metabolic rate. Without regular exercise, achieving a calorie deficit for fat loss becomes more difficult.

Small Actions To Try:

10-minute walks around your block after meals. When stress stacks up and time constraints are making it impossible to hit the gym, fit in shorter activities like going for a walk around your block or searching for a 10-minute stretching or home workout routine on YouTube.

These shorter activities can be more manageable and less daunting than longer workout sessions when you don’t have extra time in your schedule.

Interferes with Sleep

Quality sleep is crucial for weight management and overall health. Stress can lead to sleep disturbances like difficulty falling asleep or staying asleep, reducing the overall quality and quantity of sleep. Poor sleep can disrupt the balance of hunger hormones, like ghrelin and leptin, leading to increased appetite and a tendency to overeat. Additionally, lack of sleep can reduce energy levels, further impacting exercise routines and daily activity.

Small Actions To Try:

We love sleep around here and taking small actions to improve “sleep hygiene” is what can help to combat how stress is affecting your sleep.

• Set a regular sleep schedule. Sticking to it even on weekends will help to regulate your sleep cycle even when highly stressed.

• Create a more comfortable sleep environment by eliminating lights, using white noise or earplugs, and keeping your room cool or to the temperature you prefer.

• Turn off screens an hour before bed and switch to other relaxing things like reading, yoga, meditation, or taking a warm bath.

Makes It Difficult to Keep Long-term Goals Front of Mind

Stress can impact cognitive functions such as focus, memory, and decision-making. When under stress, it becomes harder to stay focused on long-term objectives like fat loss goals. Stress can lead to a short-term mindset, where immediate gratification (such as eating comfort foods) takes precedence over long-term benefits. This shift in focus can derail progress towards fat loss goals, as it becomes challenging to adhere to dietary plans and exercise routines that require consistent effort over time.

Small Actions To Try:

Just like we’ve done in this article, break down your long-term health goals into smaller actions.

Use a journal or app like Flow Coach to track your progress and reflect on your achievements. We see much greater success and long-term consistency when we make one small change at a time instead of trying to overhaul our whole routine. This is at the root of our coaching philosophy and how we’ve designed the Flow Coach App.

By understanding and addressing these stress-related challenges, individuals can better navigate their fat loss journey with more effective strategies and a holistic approach to health and well-being.

Boost your motivation to tackle your next goal with our Free 7-Day Motivation Challenge.

Overcome stress and get started on your health goals journey by signing up for our free challenge in the Flow Coach App.

Click here to get started.

Get Started For Free

Each day, you’ll receive a short lesson and simple actions to take that will help to motivate you and move you closer to your goals.

3 Strategies To Use To Float When You Can’t Get Your Mind To Turn Off

“There’s no way I could do that because I can’t get my brain to turn off.”

If I had a nickel for every time I’ve heard someone use this excuse for why they couldn’t float…

I’d have a lot of nickels.

You might be nodding your head in understanding, or you’re the complete opposite because you know how great it feels to float and let go of everything in your mind and body.

Even I experience this hesitation about settling in for a float on occasion so I wanted to share some thoughts and practices on the best ways to overcome this hesitation and dive into what is bound to be one of the most relaxing hours of your life.

Trust in your float facilitator and surrender to the feeling.

The value of having someone guide your float should not be underappreciated. Going into a float centre is trusting in experts to create the ideal float experience for you so that you have the best chances of escaping from the throws of time for a while.

Because I usually facilitate my own floats and get out on my own accord, I don’t experience this often enough. But I was just in for a float during regular hours for the first time in a long time and I was able to ask Josie to play the music when the time was up.

I knew I had more work to get done that day and a mid-day break like this was unusual, so trying to get my brain to turn off was hard at first.

There was a point I hit when I didn’t think I could wait any longer. I thought that maybe she got busy at the front desk and forgot about me. These are the normal feelings that lots of us go through when we’re detached from our anchor to time and constant connection to the world around us through our devices.

The funny thing is that just as I hit this breaking point, the music gradually started to come back on followed by the lights and the feeling of relief that washed over me as I was gently brought back into the world around me this way instead of just giving up and getting out was amazing.

It’s really hard to describe without experiencing the difference between a float where you set an alarm and get yourself out versus trusting in the facilitator to get you up when the experience is over.

I think the best way to sum it up is to surrender into the float.

Once you’re in the float sometimes the anxiety creeps in because you feel your mind racing. Here are some of the other strategies I use and recommend if you’re thinking of getting out.

The 10 Breaths

It’s incredibly hard to get through doing 10 deep breaths without losing track of the count with thoughts interrupting.

Anytime you feel the urge to get out of your float early or you find that there are too many thoughts jumbling your head, start doing 10 deep breaths while counting. The goal is to try to remain completely focused on your breath and the count alone without any other thoughts coming into your mind. When you lose track of what number you’re on or a different thought comes into your head, you start back over at 1.

It’s a great practice in focus.

And a hard one.

I think it can easily take ten or more minutes to achieve this and by the time you do, you’ll completely lose track of time again and have a much calmer mind to settle back into your float.

Don’t try to force the thoughts away.

Let them happen and they will start to settle down.

Thoughts don’t always have to be tamed.

One of my more frequently used analogies for floating is that it’s like a mental filing cabinet.

Driven, Type A people falsely assume that they “can’t” float because they can’t get their minds to turn off. That there are just too many thoughts always in their head.

We all have adapted the ability to focus and clear our minds of relentless thoughts because this is the gateway to the flow state and it’s evolutionarily adaptive for high-performance situations.

You are going to have a lot of thoughts in your head when you settle into your float.

We all do, all the time.

But as you start to let your body relax and loosen, your mind gets more space to relax as well. The thoughts in our head start to make more sense. They settle like falling leaves on a pond and soon the ripples stop reverberating.

The peace and tranquillity of this state is blissful. Especially when your brain typically goes a mile a minute.

This is the value not only in floating but in taking similar time each day to find a few minutes to become more aware of your thoughts and how your body is feeling. You can do this by leaving your phone behind as you go for a walk or by sitting still in a quiet place.

Training your mind to find more focus and to let go of intrusive thoughts helps in every aspect of our lives. Learning how to do this can be hard in our always plugged-in and distracted society but it’s well worth taking the time to work on.

The skills that we build in the float tank are highly transferable to everyday life and the more busy and crazy the world seems to get, the more important it is to practice these skills, even if you can’t get your mind to turn off.

Doing A Year-End Deep Health Review

It’s no surprise that January is the busiest month of the year inside of gyms.

But physical health only scratches the surface of what having Deep Health means.

There are six domains to our health and if we sacrifice everything else in the name of physical health, we won’t end up feeling satisfied with the effort we’ve put into those goals.

Doing a Deep Health year-end review allows you to see the big picture on your health, leading to feeling the difference in vibrant balance across the different areas of your life.

What areas make up your life?

If you listen to any self-help guru out there, they will have their framework for the different dimensions of your life. Like the Deep Health complete picture, these are the slices of the pie of life that we consider when evaluating the current moment of our life and the time frame we have been through. Some systems will give you 10 sections, others 6, or maybe as little as 4. The Deep Health model is the 6 domains of health that encompass all of our experiences as humans. While you may also like to review other areas of your life when you reflect on your year, like finances or career, these areas can also fit well into the well-supported framework of Deep Health.

Doing a Deep Health Review

While there are many ways to evaluate our life, one of the most impactful to me is to look through the Deep Health lens to get a clear picture of what our overall health and the different aspects looked like and how they have changed in the past year.

Because our health is multi-faceted, it makes a difference to look at a Deep Health framework to understand what is going well in your life and what needs more work and focus to get back on track. Doing your Deep Health review with the Deep Heath Questionnaire doesn’t just have to be done once per year. It’s also helpful to use whenever you face changes or set new goals during the year.

It’ll help you to see your start and endpoints as a result of any goal.

Training for a marathon may improve your physical health and your emotional health if you’re an anxious person who likes to have a focused goal to work towards but all the hours spent training might take away from your social health or diminish your mental health making it hard to focus on work.

Complete a deep health questionnaire and compare it to past scores. Save your results so that you can look back on it again next year.

Click this link to download a copy.

This may be all you want to do with your year-end review to set new health goals through this more expansive lens of your health but if you want to continue on to get even clearer on your health goals next year, review more of the past year first.

Review Your Calendar and Notes

If you don’t keep track of at least some of the ways you spend your time in your calendar or note-taking in a journal, now is a good time to start.

By having the thoughts and experiences of your life captured in the moment, you are keeping a much more permanent record of the stories you are creating. Anytime I feel like I haven’t had enough fun experiences or accomplished enough for myself, I scroll back through my calendar and the notes I’ve captured and can see the progress on the pages there. And so it helps you to look back through all these moments to get that overview of your year as you review it.

This is also one of the more valuable reasons for keeping a Bullet Journal or other simple form of a physical journal. Notes get scattered across different apps and devices on our phones and computers. But in a notebook (or two if you write a lot), you can have a full year's worth of your quick thoughts, events, and experiences and this is my favourite way of seeing what the story of my past year looked like.

As you review your year and think about how it ties into your Deep Health, these are some helpful prompts to consider that will guide the decisions about next year’s goals as well.

What were the highlight moments or experiences? What were some of the best things you accomplished? What challenges did you face? All of these questions that you can review when looking back through your notes will help you to hold yourself accountable when you think about what the next year looks like for you.

More things to take note of as you review your notes from each month this year:

What new places did you visit?

Who did you meet and what relationships did you build?

What new skills did you acquire?

What did you learn about your Deep Health?

I’d love to hear from you about what you’ve realized about your health goals and how Deep Health plays into them.

Leave a comment below if you feel like sharing!

Flow Spa Holiday Gift Guide

Give the gift of complete relaxation.

The festive season sure is in the air this year because we’re doing something special we’ve never done before:

Buy One Get One Free Float Gift Cards

This year Santa is delivering something extra special.

While gifting others with a relaxing float, you may want to treat yourself.

Or give the gift of complete relaxation to more of your friends and family!

This deal is more than we’ve ever done before for the holidays, so it is limited to 2 per customer.

You can still shop the rest of our holiday gift guide for other packages and gift cards to check off those other wishlist items.

Click any of the links below to be taken to the item in our online store.

Gift List Items

Buy One Get One Free Float Gift Card -30 minutes or 60 minutes

Other Treatment Gift Cards

Float + Sauna Gift Card

Float + Massage Gift Card

Couple’s Treatment Gift Cards

Couple’s Sauna + Hot/Cold Plunge Session

Couple’s 2 Float Gift Card + 2-person sauna

Shop In-Store Or Online

When purchasing a Buy One Get One Gift Card, both credits will be on the same gift card code. I’d suggest sharing the same code and telling that friend that you’re both getting a float if you want to share it.

You can also print the gift card twice and let each person know they’re getting one float each or come into the spa and we’ll give you a couple of the physical gift cards with the code on it.

Black Friday Specials Are Here

Black Friday is here and our 5 floats for $225 package is back by popular demand.

But it’s only here for 4 days!

This is the best time to prepare yourself with winter self-care.

This special is only here until Monday.

Also for our avid floaters looking to stock up, we have our 12 float package on for $500.

The Art of Healthy Selfishness: 4 Painful Mistakes The Most Selfless People Make In Self-Compassion

As a child, Jenny was taught that being selfless was the ultimate virtue. She was told to always put others first, sacrificing her own needs for the sake of friends and family. She believed this was the right way to live and started to neglect her own well-being.

Years later, Jenny found herself burnt out and exhausted.

She had given so much of herself to others that she had nothing left for herself. That's when she realized that she had been living a lie. She had been sacrificing her own mental and physical health to take care of everyone who needed her, but in doing so, she was actually doing them a disservice.

It wasn't until Jenny started practicing self-compassion and healthy selfishness that she truly started to thrive.

By taking care of herself, she was able to show up for others in a much more meaningful way. She learned that self-compassion and healthy selfishness are not selfish acts, but rather essential practices that allow us to be our best selves and contribute to the world in a more meaningful way.

Most caregivers take the opposite approach and find themselves teetering on the edge of burnout far too often because of it.

Healthy selfishness lifts others up

Healthy selfishness is the oxygen mask analogy.

When boarding a flight, the pre-flight instructions tell us all that in the case of an emergency, if the cabin pressure drops, oxygen masks will drop from the ceiling and you must put your mask on first. It's not just a good idea, if you can't breathe you'll be of no help to anyone else you're trying to support.

Doing things that are good for and support you helps you to contribute more to others as a giver as well.

Things that are good for you require the right boundaries.

We often think of boundaries as walling ourselves off but boundaries are about have clear and firm lines between the different parts of our lives so that we don't let other people influence our inner harmony.

Having unclear boundaries mentally stresses and fatigues us and doesn't help us to present our best self to whatever we are doing. We've seen this happening a lot in the last several years since technology has made it so easy to work from home around the clock. When we can be on Zoom calls for meetings at home in the living room at 7 or 8 pm, the workday becomes a never-ending loop. The work and home-life boundary is a clear example to make but we also see boundaries getting breached in our close friendships and family relationships. Recognizing this is the first step to having clear boundaries.

By protecting your boundaries and saying no when you need to, you are also being courageous to do something that gives others the excuse to say no as well. Healthy selfishness is infectious.

Healthy selfishness breaks down the false dichotomy between being selfish in supporting oneself or being selfless by giving all of yourself to others.

How do you put this into practice without sounding rude or disappointing others?

Have a polite but firm answer that you can use when you've decided that you need some recharge time for yourself. In Scott Barry Kaufman's book Choose Growth, he gives examples of protecting your boundaries and how to talk to others about your self-care. Give a clear and simple response, like “I’m afraid I can’t go out tonight; I am giving myself some much-needed self-care time.”

This will give others the confidence to practice the same for themselves and they will have respect for your courage to do so.

Practicing self-compassion will teach you to have more healthy selfishness

Self-compassion is an important part of having a growth mindset and learning how to develop into your best self. But most people suck at practicing it. Why is it that we push ourselves relentlessly or tell ourselves that we could have done better with our efforts?

Self-compassion consists of:

• common humanity - recognizing that other people struggle too and we aren't so unique and isolated in our suffering.

• self-kindness - not beating ourselves up so much.

• mindfulness - becoming more aware of how we are feeling deep within.

By valuing our own well-being, we can create a more compassionate and supportive world for everyone.

When was the last time that you actually let yourself feel a sense of accomplishment at something you did? And I’m not talking about a 5-second pause before starting up the next project on your list.

This is a hard skill to develop in yourself. Self-compassion will positively change your life and so you owe it to yourself to put in the effort to rewrite some of these invisible scripts that you tell yourself about self-compassion so that you can go further while also being appreciative of where you are now.

Underlying scripts from society

Fear of other people’s opinions or FOPO holds us back from being self-compassionate. When you’re hurting and need a day off from the gym, you find yourself watching Navy SEALS on Instagram waking up before the sun to run 100 miles and you think about how if they can do that, you shouldn’t be taking a day off.

Or when your eyes are bugging out of your head from working at a computer all day but you think about that entrepreneur online who is hustling hard 24/7 and so you just keep on working through the exhaustion and digging a deeper hole for yourself.

These underlying scripts tell us that we will be judged and criticized for doing what we feel in our hearts we need at the moment to recharge or just take care of ourselves.

The misconception that self-compassion means complacency.

We find meaning in progress because we are hard-wired that way. Our brains are constantly seeking out the next step on our journey.

Recognizing that we are driven by dopamine is an important part of having more self-compassion. By knowing this, we can identify when we are feeling unease at sitting still or seemingly not making enough progress. And once we can recognize this, we can accept and embrace that progress looks differently for everyone and sometimes the best progress comes from taking a break to recover and recharge. Or that it means pivoting to something new when what we’ve been attempting is no longer working for us.

Self-compassion feels soft and vulnerable.

Most people want to avoid vulnerability at all costs. They keep their secrets held close and don’t open up about anything to anyone.

While there are many thought leaders expressing themselves and sharing the importance of vulnerability, this is still not the default for most people.

Have you ever been on a car ride with someone where the silence was deafening? You know that something is up with them but they’d rather stare out the window with lips held tight instead of having a conversation. You can sense it because our ability to read a situation goes far beyond just language.

One of the reasons we like to follow people like Brene Brown and Russell Brand and all those influencers online who have expressed a part of their story to the world is that it’s brave and we have a strong desire to feel the same way.

Being self-compassionate does not mean you are soft although it often means opening yourself up, at least to yourself, so that you can correctly understand what and how you are feeling.

It is only through practice that you will come to understand how to express yourself.

The journey from self-neglect to self-compassion underscores a vital lesson: Taking care of oneself is not a selfish act, but a necessary one for sustainable giving.

Healthy selfishness is not about ignoring the needs of others but about finding a balance where self-care enables us to be more present and supportive. It challenges the false dichotomy of being selfish or selfless, highlighting that one can support oneself while still being generous to others.

To embody this practice without seeming rude or disappointing others, you can adopt a polite but firm communication approach, advocating for personal recharge time with simple and clear responses. This approach not only protects our boundaries but also encourages others to embrace self-care.

Practicing self-compassion also teaches us to break away from the relentless pursuit of perfection and the fear of judgment, allowing us to celebrate our achievements and embrace our vulnerabilities. By rewriting the societal scripts that equate self-compassion with complacency, we can recognize that progress and self-improvement sometimes require rest and reflection.

So let's reframe our understanding of self-care: it's not a luxury, but a cornerstone of a fulfilling and generous life. By embracing healthy selfishness and self-compassion, we not only enhance our own lives but also become a wellspring of strength and care for those around us. Let us all give ourselves the permission to prioritize our well-being, for it is in flourishing ourselves that we can truly uplift others.

Here’s What’s New This Month: Treatments This November

Hi Friends,

New Massage Therapy Treatment Times

Please welcome Lyndsay and Olivia who are joining Linda as the RMTs at the clinic this month!

• Lyndsay has already started and is available Thursday 9 am - 3 pm

• Olivia - starting Wed Nov 15, 1 pm - 4 pm and will have a few days available throughout November as she transitions to full-time availability starting in December.

Also new Reflexology offerings with a Certified Reflexologist

We are also excited to reintroduce reflexology treatments in our relaxation room! Natasha will start offering weekly treatments on Thursday from 3:00 pm - 8:30 pm. She is certified as a Registered Canadian Reflexology Therapist which means that your extended health benefits may reimburse you for your appointments with Natasha.

Pop-up Indian Head Massage and Swedish Relaxation Massage

Natasha is also going to be offering a pop-up relaxation day! She will offer a 60-minute relaxation massage (non-registered) and 45-minute Indian Head Massage.

A relaxation massage is a smooth, gentle treatment that relieves muscular tension, increases circulation, and promotes a general sense of relaxation. Swedish massage techniques are used to help increase circulation, and release muscle tension. Relieving tense muscles and reducing physical symptoms of stress can help calm the body and improve mood.

Aromatherapy such as Lavender or Eucalyptus can be added to add that extra relaxation to your massage.

Social Bonding and Recovery: The Magic of Contrast Therapy at Flow Spa

Life is a series of challenges interspersed with moments of comfort.

At Flow Spa, we believe that embracing both sides of this spectrum can lead to holistic well-being and deeper connections with those around us.

Delving into the positive effects of contrast therapy, we explore its profound physical, emotional, and social benefits.

1. Embracing Challenges Together

The heart of Flow Spa's ethos lies in becoming Unstressable. Stepping into a hot sauna or plunging into icy water is not just about personal resilience; it's about sharing vulnerabilities and triumphs. These shared moments of stepping out of one’s comfort zone forge stronger bonds.

After all, as Douglas Malloch eloquently put it, "Good timber does not grow with ease. The stronger the wind, the stronger the trees."

2. The Modern Battle with Inflammation

Today's fast-paced lifestyle, marked by rigorous training, erratic sleep patterns, and constant device exposure, has given rise to widespread inflammation. But here's the silver lining: contrast therapy offers a powerful anti-inflammatory respite.

Alternating between the sauna’s heat and a cold plunge works wonders for the body, effectively battling the inflammation that many of us unknowingly contend with.

3. Timing is Everything

While there are many benefits of contrast therapy, it's crucial to get the timing right. For those seeking muscle growth or strength gains, it's recommended to keep a gap between heavy training sessions and therapy.

However, athletes with consecutive events can use contrast therapy as a secret weapon for peak performance by rapidly resetting for the next battle. Say you’ve got a full weekend of games or multiple events to participate in on the same day or two days in a row. When you get in contrast therapy between those games, you’re immediately helping to reduce the inflammation and that’s going to help to keep your performance high.

4. Circulation, Cardiovascular Health, and Beyond

Contrast therapy does more than soothe sore muscles; it invigorates the circulatory system. The dance between heat and cold acts as a pump, enhancing blood flow, which is linked to reduced cardiovascular risks.

Further, cold exposure activates Brown Adipose Tissue (BAT), a special type of fat. Not only does this lead to potential weight loss, but with consistent exposure, our bodies can also increase BAT stores, boosting metabolism.

5. The Euphoria of Stepping Out

Both the sauna's warmth and the cold plunge’s chill introduce us to the body's incredible reward mechanisms. Embracing discomfort triggers the release of a chemical called dynorphin, signalling a need to retreat.

Yet, if we persist, our bodies reward this bravery with a euphoria-inducing surge of endorphins, dopamine, and norepinephrine.

It's a natural high, devoid of any jitters or anxiety.

6. Rest, Recovery, and Deeper Connections

Beyond the physical benefits, contrast therapy aids in inducing deep, restorative sleep. But perhaps its most profound gift is the deeper connections forged in its embrace. Sharing a session with a loved one isn't just about recovery; it's about creating lasting memories.

We invite you on a journey – one where challenges and comfort zones merge to offer holistic well-being. Whether you're looking to recover from an intense workout, build deeper connections, or simply experience a rush of euphoria, contrast therapy is your gateway to a rejuvenated self.

Book a contrast session for you and a friend to experience and discover the magic for yourself.

Conquer Workplace Burnout: Actionable Tips for Recovery and Prevention

Burnout and workplace stress now cost the global economy $1 Trillion in lost productivity each year.

In today's highly competitive and fast-paced work environment, workplace burnout has become an all-too-common challenge.

Companies are increasingly recognizing the detrimental effects of burnout on productivity, employee engagement, and overall well-being.

As professionals who've grappled with and studied this issue, we're here to share insights on the recovery and prevention of workplace burnout.

1. Recognizing the Signs of Burnout:

   We must be vigilant and recognize the early signs of burnout in ourselves and our colleagues. Feelings of sluggishness, chronic fatigue, dwindling motivation, and a growing cynicism towards our tasks are common indicators. By acknowledging these signs early, we can intervene and prevent further progression.

2. Prioritizing Self-Care:

   A core principle we've come to embrace is the essential nature of self-care in preventing burnout. This means integrating self-care activities into our daily routines, such as exercise, meditation, and quality time with loved ones.

   Creating a clear boundary between our professional and personal lives ensures a balanced and healthier existence.

   Ever since the pandemic popularized using Zoom and virtual meetings for work, we’ve been trapped in the fear of needing to always be present and ready for a work call, even when trying to disengage from work during off-hours actively. This low-grade anxiety and distracted busyness state is known as “the zone of crap” and it means that you never get any resolution or relief from the stress that you chronically face.

3. Understanding Stress:

   It's essential for us to grasp the neural and chemical effects of burnout. This understanding equips us with both subjective and objective methods to measure stress, including tools like stress trackers and heart rate variability from apps and devices like Apple Watches and Whoop Bands. With this knowledge alerting us and informing us of our stress levels and trends, we can better assess our workload and seek support when necessary.

4. Analyzing Stress Trends:

   By examining our stress trends throughout the week, month, and year, we can pinpoint peak periods of strain. Tracking and understanding these patterns enable us to devise strategies to mitigate stress during crucial times.

   The more that we can proactively plan and predict high-stress periods and how they’ll impact us, the better we can get at preventing burnout for good.

5. Identifying Sources of Stress:

   We believe that understanding the root causes of our stress is paramount. By meticulously analyzing our daily tasks and interactions, we can identify the primary stressors.

   With this clarity, we can then develop solutions, whether through delegation, time management, or collaboration with peers.

   When you know what’s stressing you out the most you also are able to reframe your mindset on stress and practice focusing on what’s in your control.

   At the end of the day, all we have control over are our thoughts, attitudes, actions, and efforts. Letting go of clutching to control anything more than that will help you to take back power over a lot of what causes mental and emotional stress.

6. Creating a Supportive Work Environment:

   Fostering a supportive work environment is pivotal in countering burnout.

   We advocate for open communication, team collaboration, and an emphasis on well-being.

   It's crucial to nurture a culture where everyone feels safe expressing concerns and seeking help. By working on this with your team and also practicing the tips in this article, you’ll better recognize the signs of burnout approaching not only in yourself but also in your coworkers.

7. Practicing Mindfulness:

   We've seen firsthand the benefits of incorporating mindfulness practices into our routines.

   Simple acts like taking short breaks for breathing exercises or enjoying a mindful walk can significantly reduce stress levels and enhance focus.

   While meditation offers some seriously positive benefits for managing stress and preventing burnout, the skill of learning to refocus on the present moment doesn’t have to be accompanied by sitting still. For many people, movement works best as the way to get more mindful moments into our days.

8. Setting Realistic Goals and Boundaries:

   Burnout often emerges from towering work expectations and a lack of clear boundaries. We encourage everyone to set achievable objectives, communicate their limits, and manage time effectively. By doing so, we can all work towards minimizing the risk of burnout.

Workplace burnout is a multifaceted challenge that impacts professionals from all walks of life.

By recognizing burnout's signs, emphasizing self-care, grasping the nuances of stress, analyzing our stress patterns, pinpointing stress sources, cultivating a supportive atmosphere, practicing mindfulness, and setting realistic goals, we can pave the way for a more balanced and fulfilling professional journey.

Remember, self-care isn't a luxury; it's a vital component of sustained career success and personal contentment.

The Tranquil Heart: Navigating Through Wellness and Cardiac Health with Mindfulness and Learning

Embarking on a journey toward sustained heart health can sometimes feel like an overwhelming task. The proven potential of mindfulness and meditation to significantly enhance cardiac wellness offers a serene path forward. This blog post aims to illuminate the profound connection between the mind and heart, guiding you through the application of mindful practices to foster a healthier heart and a tranquil spirit.

Definition Of Mindfulness And Its Benefits

Mindfulness, grounded in ancient practices and celebrated worldwide for its transformative power, involves immersing oneself entirely in the present moment. It invites individuals to perceive, recognize, and accept their thoughts, feelings, and sensations without judgment or response, fostering a gentle awareness that can catalyze profound change.

This practice can bring numerous benefits, including reduced stress levels, improved focus and memory function, emotional stability, and enhanced self-awareness. These qualities lead to improved mental health and significantly contribute to physical well-being.

Research shows that regular mindfulness exercises like meditation activate the body’s "rest-and-digest" functions, which counteracts stress responses linked with heart diseases. Practicing mindfulness regularly can strengthen our resilience against cardiac ailments while enhancing overall wellness.

Importance Of Cardiac Health

The essence of a long and fulfilling life often resides in the vitality of our cardiac health. In its robust state, the heart proficiently circulates blood, delivering crucial oxygen and nutrients to every tissue throughout the body. Integrating regular exercise, balanced nutrition, and stress management techniques, including meditation, into our daily lives can substantially enhance cardiac function and overall well-being.

Studies show that mindfulness-based programs cultivate mental tranquility, notably contributing to cardiac health. Moreover, practices like meditation activate the body's "rest-and-digest" functions, counteracting harmful "flight-or-fight" responses associated with elevated risks of heart disease.

Indeed, integrating wellness strategies into daily routines can contribute majorly towards protecting your heart and overall well-being.

Exploring the Heart-Healthy Benefits of Mindfulness

Mindfulness, achieved through meditation and mental discipline, presents a pathway to enhanced heart health by mitigating stress hormones and the resultant inflammation often associated with heart disease. Let's explore the substantial influence of inner peace on our cardiac well-being.

Research Supporting The Link Between Mindfulness And Heart Health

Several scientific studies cement the connection between mindfulness and heart health. Mindfulness techniques, such as meditation, activate the body's "rest-and-digest" functions and counteract harmful "fight-or-flight" responses.

This response reduction results in a lower heart rate, improved blood pressure control, and better sleep - all of which contribute significantly to cardiac wellness.

A key research endeavor investigating this health-enhancing pairing involved using ECGs to track participant heart health changes over time. The findings confirmed that consistent meditation practice can indeed lead to improvements in overall cardiovascular well-being.

Another study showcased how incorporating mindfulness into stress management techniques helped individuals make healthier dietary choices, combatting hypertension risk factors.

Mind-body connections play an equally notable role in maintaining our cardiac vigor. Positive emotions lead to a tranquil mind and ripple effect on our bodily functions—ultimately enhancing our heart's longevity and efficiency.

Finally, let us embrace breath and body awareness as imperative components of any mindfulness program aimed at heart health optimization—a good example being 'heart coherence'. This technique uses synchronized breathing with heartbeat cycles, yielding prolonged calmness: an excellent ally for our hearts!

Harnessing knowledge about these links empowers us on our journeys toward better cardiac health through mindfulness practices!

How Meditation Can Help Reduce The Risk Of Heart Disease

Meditation is a simple and effective tool in reducing the risk of heart disease. Through activating the body's "rest-and-digest" systems, meditation directly counteracts the harmful effects of stress on our bodies - one of them being an increased risk for heart disease.

Stress can cause an erratic heartbeat and hypertension, both precursors to cardiac problems. Meditation helps manage these factors by lowering your heart rate and promoting inner peace.

Additionally, regular practice of meditation improves sleep quality. Adequate sleep is critical for maintaining good cardiovascular health, allowing the body time to rest and repair itself.

Furthermore, mindfulness-based programs introduced during meditation concentrate the mind, leading to tranquility while balancing blood pressure levels simultaneously. These benefits together make meditation a powerful ally in combating heart diseases effectively.

The Emotional Wellness Way to Cardiac Health

Embarking on the Emotional Wellness Way to Cardiac Health involves cultivating a heart nurtured by love, acceptance, and compassion through mindful practices. These simple yet transformative steps promise a pathway toward significant enhancements in cardiac health and a holistic approach to well-being, intertwining the strength and vitality of a healthy heart with the tranquility of a mindful spirit.

Encouraging Love, Acceptance, And Compassion Through Mindfulness

Embracing mindfulness paves the way for feelings of love, acceptance, and compassion. These emotions are vital to improving overall wellness and cardiac health. Mindfulness practices such as meditation have been linked to strengthened emotional intelligence that encourages a deeper understanding of oneself, which can foster increased self-love.

This boost in positive emotions helps reduce stress levels - a significant factor affecting heart health. Additionally, fostering an environment of acceptance equips us with better-coping strategies during challenging situations while reducing undue pressure on the cardiovascular system.

Similarly, manifesting compassion towards ourselves and others allows for strong interpersonal connections which play an essential role in mental well-being – another contributor toward holistic and cardiac health improvement.

How To Implement Mindfulness Into A Wellness Program For A Healthier Heart

Starting a mindfulness journey is a path toward better cardiac health. Scheduling daily meditation can make a difference, even if it's just for five minutes. Simple techniques like focusing on the breath or scanning through your body parts are perfect ways to start.

Incorporating this into an existing wellness program means finding activities that allow for moments of calm and introspection. It could be designating the first few minutes of group workout sessions for quiet meditation or creating calming spaces where employees can practice their mindfulness exercises alone.

Remember to encourage consistency in practice as it promotes lasting changes in stress management and blood pressure control, which is essential for heart health improvement.

Exploring Qualitative Findings in Mindfulness and Cardiovascular Health

Intriguing studies shed light on the remarkable impact of mindfulness on cardiovascular health, illustrating how participants have adeptly woven mindful practices into their routines, paving the way toward a heart-healthy lifestyle.

Scientific studies reveal the fascinating mechanisms through which mindfulness can enhance heart health. One notable area of focus is how meditation activates our bodies' "rest-and-digest" functions.

This activation counters the stress-induced "flight-or-fight" response, which often spikes blood pressure and strains the heart. In addition to this calming reaction, consistent meditation practice can directly lower heart rate, boosting overall cardiac health over time.

Another line of research involves exploring emotional wellness as an indirect route toward improved cardiovascular health. Emotions such as love, acceptance, and compassion that are encouraged by mindfulness practices contribute significantly to a healthy heart.

These positive emotions foster inner peace and help manage stress levels in individuals.

Incorporating breath and body awareness into your routine is integral to attaining these benefits from mindfulness for healthier hearts. By grounding individuals in the current moment, these practices promote better emotional regulation - another crucial factor for good cardiac well-being.

Studies further suggest applying mindfulness techniques specifically to hypertension risk factors like stress management and dietary choices can reduce risks associated with high blood pressure – a leading cause of severe heart conditions.

Understanding how mindfulness helps bolster cardiac health involves delving deep into physiological responses evoked within us during mindful practices such as meditation and their impact on mental wellbeing, including emotion regulation under stress.

Participants from different walks of life participate in mindfulness practices, many using meditation to navigate their wellness journey and improve cardiac health. They carve out time each day for guided or individual meditations, focusing on deep breathing techniques that help lower heart rates and create a sense of calmness.

Some participants noted the importance of mental tranquility during meditation sessions, describing it as essential to effectively balance stress levels. They synchronize their breaths with heartbeat rhythms using heart coherence techniques, significantly reducing stress while promoting overall well-being.

A few have also shared how regular practice has led them to sleep better and manage high blood pressure efficiently—a testament to the powerful benefits of mindfulness for cardiac health.

Breath and Body Awareness as Key Mindfulness Practices for Heart Health

Explore the rejuvenating power of breath and body awareness, pivotal mindfulness practices that do more than just ground you in the present. These practices are significant pillars in enhancing heart health, inviting you into a realm where emotional regulation converges with cardiac wellness. Unraveling these elements is vital, guiding us toward tranquility and a robust heart.

How Breath And Body Awareness Help Ground Individuals In The Present Moment

Breath and body awareness play a crucial role in grounding individuals in the present moment. This hands-on approach to mindfulness involves tuning into physical sensations and breathing patterns as an anchor to remain focused on the here and now.

These pivotal strategies can swiftly divert attention away from stressors, easing anxiety levels. The heart responds positively, too! Regular engagement in these practices relaxes the heart rate, reduces hypertension risk, and boosts overall cardiovascular fitness.

Better control over emotions is also a direct outcome of this heightened pattern of self-awareness, which further improves cardiac health. By mindfully observing their breath and bodily responses without judgment, individuals cultivate a sense of inner calm that simultaneously nurtures both mental well-being and heart health.

Emotional Regulation And Its Impact On Heart Health

Emotional regulation plays a crucial role in maintaining heart health. It's the ability to manage and respond to an emotional experience in a socially acceptable manner. Stress is commonly recognized as a significant risk factor for heart disease; however, little attention is paid to how emotions directly influence cardiac well-being.

Studies have found that people with poor emotion regulation strategies, such as suppressing or avoiding their feelings, have higher inflammatory markers associated with heart disease, stronger cardiovascular responses to stress, and poorer recovery after stressful events.

Practicing mindfulness can train your brain to regulate these emotional responses effectively. By focusing our attention on the present moment without judging or trying to change it - we slowly learn not to react impulsively towards negative thoughts and feelings but instead acknowledge them calmly, thus reducing our stress response.

Further research has shown that this introduces psychological flexibility, enabling us to better cope with adversities and promoting resilience against life stresses.

Additionally, practicing mindfulness-based techniques such as meditation helps you control your moods and delivers physical benefits by lowering heart rate and blood pressure - key cardiac health components often negatively affected by chronic unresolved stress.

Furthermore, including these practices in your lifestyle aids in achieving tranquility at both mind-body levels, activating the body’s rest-digest functions and counteracting the flight-or-fight response, helping bring internal peace and overall well-being of individuals, linking back the importance of positive mental well-being, cardiac health.

Applying Mindfulness to Hypertension Risk Factors

Explore how incorporating mindfulness can effectively curb stress and aid in making healthier diet choices, thus mitigating the risk factors of hypertension. Discover more about the indispensable role of emotional regulation in reducing hypertension risk by delving deeper into this topic.

Using Mindfulness To Manage Stress And Make Healthier Dietary Choices

Mindfulness is a powerful tool for managing stress, a significant risk factor for heart disease. Engaging in mindfulness practices like meditation activates the body's "rest-and-digest" functions, effectively countering our inherent "fight-or-flight" response.

This calming effect can help lower high blood pressure and improve sleep quality, essential for maintaining heart health. Another benefit of cultivating mindfulness is its potential influence on dietary choices.

Being mindful means paying close attention to how we feel before, during, and after eating; it allows us to recognize hunger and fullness cues accurately. With time, this awareness leads us towards healthier eating habits, helping directly in maintaining optimal cardiac health.

Integrating small moments of mindfulness throughout your day is thus a successful strategy not only for stress management but also for promoting better nourishment for your body.

The Role Of Emotion Regulation In Reducing Hypertension Risk

Emotion regulation plays a pivotal role in lowering hypertension risk. This involves understanding and managing your emotional responses, particularly those that spike stress levels.

Stress can significantly affect blood pressure, leading to a higher risk of hypertension if not managed effectively. Individuals can better regulate their emotions and manage stress by using mindfulness practices such as meditation or focused breathing techniques.

For instance, anger or frustration may lead to temporary spikes in blood pressure. Continuous high-stress scenarios put our bodies under chronic strain, negatively affecting cardiac health.

Emotion regulation teaches us to react differently to these situations, thereby mitigating the harmful physical impacts on the body over time.

Regularly practicing emotion regulation with techniques such as mindfulness meditation aids in reducing symptoms of psychological distress like anxiety and depression, which are often linked with high blood pressure issues and other heart conditions.

Three Ways Meditation Can Help Your Heart, Body, and Mind

Embark on a journey through meditation, uncovering its multifaceted benefits that encompass heart health, physical vitality, and mental serenity. This section illuminates a holistic approach to cardiac care through three distinctive meditation practices, each offering a unique pathway to comprehensive wellness.

Meditation for Stress Reduction

Meditation, renowned for its efficacy in mitigating stress, not only nurtures overall well-being but also fortifies the heart. It engages the body's "rest-and-digest" mechanisms, mitigating the detrimental impacts of stress-induced "fight-or-flight" responses. Through consistent practice of techniques like mindfulness and deep breathing, individuals can not only dispel daily stress but also fortify their defenses against heart disease. Moreover, meditation's ability to modulate heart rate underscores its vital role in maintaining cardiac health, proving to be as indispensable as regular exercise and a nutritious diet.

Enhancing Physical and Mental Well-Being with Meditation

The profound benefits of meditation extend beyond stress reduction, serving as a potent ally for overall physical and mental health. While its role in fostering inner peace and mitigating stress is well-established, meditation also emerges as a significant proponent of heart health. Implementing regular meditation sessions not only bolsters cardiac wellness but also manages blood pressure and enhances sleep quality—integral components of overall health. Through accessible guided meditations focused on heart health, individuals at all experience levels can weave this mindful exercise into their wellness regimen, reaping the benefits for both heart and mind.

Cultivating Mindfulness for Heart and Mental Health

Mindfulness meditation, with its emphasis on anchoring oneself in the present moment, offers a tranquil haven that promotes mental and heart health concurrently. Techniques such as cardiac coherence breathing, which synchronizes breath with heartbeat, allow individuals to foster calmness and stability swiftly. Meanwhile, mindfulness practices instill a tranquility that enhances mental well-being and focus. Integrating cognitive-behavioral therapy with meditation further amplifies its benefits, transforming potential impediments of negative thought patterns into stepping stones toward optimal health. Meditation, in its essence, becomes more than a practice—it transforms into a journey toward holistic self-improvement, where every step taken is a stride toward enhanced cardiovascular and mental health.

Tips for Learning to Meditate

Navigating the peaceful path of meditation becomes simple with our straightforward guide, designed to cultivate a lifestyle that prioritizes cardiac health. Explore resources and flexible practices that ensure meditation is not only accessible but also a delightful experience for all.

Step-By-Step Guide For Beginners

Diving into meditation might seem overwhelming initially, but we have a step-by-step guide to ease you into it.

1. Find a quiet and comfortable space: This can be anywhere where you won't be disturbed. You don't need an elaborate set-up — just somewhere peaceful.

2. Set a time limit: Initially, aiming for 5-10 minutes is best. As your confidence grows, you can gradually extend this time.

3. Maintain good posture: You can sit upright in a chair or on the floor, keeping your back straight and relaxed.

4. Pay attention to your breath: Focus on inhaling and exhaling naturally without forcing any pattern.

5. Allow thoughts to come and go: Do not suppress them but acknowledge their presence without judgment.

6. Use guided meditations: Many free resources are available online for beginners to support your practice.

7. Be patient with yourself: It's okay if you get distracted; remember that like anything worthwhile, it takes practice.

8. Practice regularly: Aim for daily practice and make meditation part of your routine for maximum benefits.

Resources For Finding A Meditation Practice That Works For You

Diving into the world of meditation can be as exciting as beneficial. An abundance of resources are at your fingertips to aid your journey towards a healthier heart. Websites such as Headspace or The Mindfulness App offer a plethora of guided meditations suitable for beginners and veteran practitioners alike.

For more comprehensive guidance, you might consider enrolling in mindfulness-based programs. These are often structured around tranquility and concentration-specific exercises to bolster cardiac health.

Alternatively, local yoga studios frequently offer courses in breath-centered practices, aligning perfectly with the goals of cardiac coherence.

Educational books also serve as fantastic resources for understanding the depth and breadth of various forms of meditation. "The Tranquil Heart: Navigating Through Wellness And Cardiac Health With Mindfulness And Learning" offers an immersive approach to understanding how mindfulness practices strengthen heart health.

Online platforms like YouTube host an array of tutorials on basic relaxation techniques that greatly benefit those aiming to develop stress management skills—a vital aspect when it comes to countering high blood pressure or sleep disturbances—both integral elements of maintaining a healthy cardiovascular system.

Finally, don't overlook the value community brings! Forums dedicated to sharing experiences about meditation's impact on heart disease garner insights from real people tackling similar challenges.

Empowering Your Heart Health Journey with Knowledge

Explore how monitoring your heart health can be empowering through ECGs, and learn how platforms like ECGEDU.com simplify understanding of ECG readings for better discussions about cardiovascular well-being.

How Ecgs can aid in tracking the effectiveness of wellness practices on heart health over time

Electrocardiograms (ECGs) are vital in monitoring heart health and can provide valuable insights into the effectiveness of implemented wellness practices. ECG testing involves non-invasive procedures that record electrical signals from your heart, providing key data on its rhythm and rate.

Regular ECG tests are valuable tools for detecting any abnormalities or changes over time, offering useful indicators of how wellness activities like meditation positively influence cardiac health.

For instance, consistent meditation positively affects resting heart rates, which would be evident in subsequent ECG readings. Therefore, through continuous tracking with ECGs, individuals get a clearer picture of their cardiovascular status while engaging in wellness routines to improve overall cardiac health.

The Mind-Heart Connection: Why Your Mindset Matters for Your Heart

Exploring the pivotal role of mindset in heart health, this section underscores the influential capacity of positive thinking on cardiac wellness. It elucidates the potentially detrimental impacts of toxic emotions on heart function. The intertwining relationship between our mental and cardiac states offers a compelling narrative on why nurturing both is essential for overall well-being.

The Power Of Positive Thinking On Heart Health

Positive thinking holds immense power in promoting a healthy heart. Researchers believe those who are optimistic are less prone to developing cardiovascular diseases.

This is largely due to the body's reaction to stress, which significantly impacts your heart health. When we harbor negative thoughts, our bodies respond by accelerating our heart rates and increasing blood pressure - factors linked with a greater risk of heart disease.

In contrast, positive thinkers handle stress more effectively. Their rest-and-digest system gets activated easily leading to slower heart rate and lower blood pressure levels, enriching their cardiac wellbeing.

A study even found that adopting an optimistic outlook can reduce the chance of a first-time heart attack or stroke by up to 50%. Henceforth, incorporating positivity in your everyday life is beneficial for mental peace and vital for maintaining a strong and thriving heart.

Meditation provides you with the tools needed to cultivate this much-needed optimism. Meditation ultimately leads us towards positive thought patterns by promoting calmness and tranquility while reducing stress levels.

Embracing mindfulness as part of your daily routine allows us access to wonderful benefits, from improved sleep routines to lowered high blood pressure incidents – all of which contribute substantially towards improving overall cardiac health.

Venturing further into this holistic approach towards health, nutrition plays an equally profound role in reinforcing cardiac wellness alongside optimism and meditation practices do.

Eating nutritious food regularly boosts heart function, leading you to complete physical well-being when combined with regular mindfulness techniques like deep breathing exercises or progressive muscle relaxation methods.

The Impact Of Toxic Emotions On Cardiac Health

Toxic emotions like anger, anxiety, and chronic stress can wreak havoc on your heart's health. They trigger the human body's fight-or-flight response, continuously pumping adrenaline into your system to prepare you for danger.

This repeated strain on your heart and arteries from this state of high alert essentially speeds up the aging process of your cardiovascular system.

Over time, prolonged exposure to these toxic emotions can lead to increased heart rate, high blood pressure, and inflammation in the circulatory system. These are all risk factors for developing heart disease or experiencing a cardiac event like a heart attack or stroke.

Furthermore, patients struggling with emotional health often neglect beneficial habits that improve cardiac health, such as regular exercise and balanced nutrition. Thus, addressing emotional wellness is crucial for preserving overall cardiovascular well-being.

Embracing Mindfulness for a Heart-Healthy Future

Embracing mindfulness throughout each day becomes not just a practice but a gentle, sustaining force for improved cardiac health. The simplicity found in moments of mindfulness—whether attentiveness to our breath, acknowledgment of the air caressing our skin, or the deliberate savoring of each bite during meals—becomes a cornerstone of mindful living. Incorporating these subtle yet powerful instances into our daily routines requires minimal time yet yields immeasurable benefits. Engaging fully in the present moment, even during the most mundane tasks like brushing our teeth or washing dishes, allows us to transform everyday activities into opportunities for reducing stress and invoking a calming focus essential for heart health. Thus, we craft a future where each heartbeat resonates with tranquility and assured wellness as mindfulness becomes an intrinsic part of our lives.

Fall Float Giveaway - Enter Our Thanksgiveaway

Thanksgiving is not just a time for feasting and family; it's a time for reflection, gratitude, and giving back.

As the leaves turn golden and the air gets crisp, we at Flow Spa want to express our deepest gratitude for your continued support and trust in us.

And to give thanks this season, we're giving away a serene float session to three lucky winners!

If you're looking to unwind or seeking a perfect escape to embrace the tranquillity of fall, this is your chance.

It’s super easy to join in!

How to Participate:

1. Click on the link provided below to join the contest.

2. Enter your best email address.

3. Once registered, you'll receive an email detailing how you can earn additional contest entries to increase your odds of winning.

Let your friends and family in on this special giveaway to earn even more entries and increase your chances of winning.

Click to enter the giveaway.

Thank you for being a cherished part of our Flow Spa Friends. We look forward to continuing to serve you with the best relaxation experiences.

Warm wishes for a delightful Thanksgiving,

Your Friends at Flow Spa

Floating Away from Chronic Pain: The Science and Sensation of Float Therapy

In an era where the grip of chronic pain tightens its hold on millions worldwide, the search for relief often leads individuals down a complex labyrinth of medications, therapies, and alternative treatments.

Yet, from this intricate web emerges a serene and seemingly simplistic solution: float therapy.

As we dive deeper, we'll explore the sensory experience of floating and the burgeoning body of scientific evidence that champions its benefits for those battling chronic pain.

The Floating Experience:

Step into a dimly lit room, where the centrepiece is a sleek, pod-like tank. As you open its lid, a warm embrace of salt-saturated water beckons. Immersing oneself, every external distraction—be it light, sound, or the persistent pull of gravity—fades into oblivion. This is the ethereal realm of float therapy. Here, individuals find solace in tanks filled to the brim with water infused with Epsom salts. The meticulously crafted environment minimizes sensory input, evoking descriptions ranging from "womb-like" to "transcendent." For many, it's a journey inward, a deep dive into tranquillity and meditation.

The Science Behind the Serenity:

1. Chronic Pain and Stress Reduction:

   • Multiple studies underscore float therapy's efficacy in significantly diminishing chronic pain. Conditions such as fibromyalgia, arthritis, and muscle tension pain have all seen promising results.

   • The sensory isolation intrinsic to floating induces profound relaxation. This relaxation is not merely psychological; research indicates tangible reductions in stress hormones, which are intrinsically linked to exacerbations of chronic pain.

2. Sleep and Recovery:

   • The spectre of insomnia, a frequent tormentor of those with chronic pain, may find its match in the float tank. Preliminary research posits that float therapy can enhance sleep quality, offering a potential natural antidote to restless nights.

   • The unparalleled relaxation achieved within the tank's confines aids in bodily recovery and rejuvenation—a boon for those wrestling with chronic ailments.

3. Mental Health and Emotional Regulation:

   • The benefits of float therapy transcend the physical realm. Sessions within the tank have been correlated with improved mental well-being. The sensory deprivation can usher in states of consciousness akin to deep meditation or the hypnagogic state, fostering emotional processing.

   • For chronic pain sufferers, the battles are not solely physical. Many grapple with the shadows of anxiety, depression, and emotional turmoil. In this context, floating emerges as a sanctuary for emotional regulation, offering a respite for introspection and mental clarity.

Personal Testimonies:

Across the globe, testimonials pour in, painting a vivid picture of float therapy's transformative potential. Veterans haunted by PTSD, athletes in the throes of recovery, and everyday individuals find solace in the float tank. Chronic pain sufferers, in particular, recount experiences of unparalleled weightlessness. This sensation isn't confined to the physical realm; emotionally, many describe a lifting of burdens, with pain fading into the backdrop.

Flow Spa clients rave about their experience with relieving pain:

“Dealing with a lot of pain and Fibromyalgia due to a MVA. I wanted to try this out as I heard was to help with ailments. Desperate for some relief, I had to try it, and it did not disappoint! Floating away with music, not a care in the world. It took me a little bit to relax at first, but once I did, I felt it! I was so relaxed I kept dozing off and waking myself up with a snore! LOL. I felt so refreshed and light”

— Kerri C.

Once relegated to the fringes of wellness practices, float therapy is steadily carving a niche for itself in the therapeutic landscape. As scientists and researchers delve deeper into its myriad benefits, one sentiment resonates: for a growing number, relief, relaxation, and introspection are found in the serene embrace of a float tank.

Note: The journey to wellness is deeply personal. It's important to consult with healthcare professionals before embarking on new therapies or treatments.

Float Tanks: A Promising Approach to Addressing Anorexia Nervosa

Anorexia Nervosa (AN) is a complex and challenging eating disorder characterized by distorted body image and severe weight loss.

Traditional treatments have primarily focused on nutritional rehabilitation and cognitive-behavioral therapies.

However, recent research has shed light on a novel approach that might offer additional therapeutic benefits: float tanks - known as floatation-REST (Reduced Environmental Stimulation Therapy) in clinical settings.

What is Floatation-REST?

Floatation-REST involves immersing an individual in a shallow pool filled with a dense saltwater solution. This environment is specially designed to minimize sensory input, including visual and auditory stimuli. Participants float effortlessly on their back, thanks to the high salt concentration, and can choose to be in total darkness or have soft ambient illumination.

How Can Float Tanks Help Those with Anorexia Nervosa?

A recent study delved deep into the potential benefits of floatation-REST for individuals with AN. Here's what they found:

1. Reduction in Body Dissatisfaction: The primary outcome of the study was self-reported body dissatisfaction, measured using the Photographic Figure Rating Scale (PFRS). Participants who underwent floatation-REST sessions showed significant reductions in body dissatisfaction.

2. Decrease in Anxiety Levels: AN often coexists with heightened anxiety levels. The study noted acute reductions in state anxiety among participants after their float sessions.

3. Enhanced Interoceptive Awareness: One of the theories behind AN's distorted body image is the diminished perception of interoceptive body signals, which are signals from within the body, like hunger and fullness. By reducing external sensory input, floating heightens awareness of these interoceptive sensations, potentially helping individuals with AN reconnect with their body's signals.

Why is this Significant?

Anorexia Nervosa is not just about food. It's deeply intertwined with how individuals perceive their bodies. Traditional treatments, while effective, might not address all facets of the disorder. Floatation-REST, with its unique approach, offers a complementary method that addresses both the perceptual and emotional aspects of AN.

Moreover, the relaxing environment of the float tank can be a therapeutic experience in itself, offering individuals a break from the constant sensory overload of the modern world.

Float Tanks and Broader Anxiety Implications

While the study primarily focused on Anorexia Nervosa, the implications of float tanks extend to the broader spectrum of anxiety disorders. Here's how:

1. Natural Anxiolytic Effect: The significant reduction in state anxiety observed among participants with AN suggests that floatation-REST has inherent anxiolytic (anxiety-reducing) properties. This aligns with previous research on float tanks, which have shown promise in alleviating symptoms of generalized anxiety disorder, post-traumatic stress disorder, and panic disorder.

2. Sensory Deprivation and Mindfulness: The sensory-deprived environment of a float tank can be likened to certain mindfulness and meditation practices. By minimizing external distractions, individuals are better able to focus on their internal experiences, promoting a state of calm and present-moment awareness. This can be especially beneficial for those with anxiety, as it offers a respite from the incessant cycle of anxious thoughts.

3. Enhanced Interoceptive Connection: Just as with AN, individuals with anxiety disorders often struggle with interoceptive awareness. They might misinterpret bodily sensations (like a racing heart) as signs of impending doom. By enhancing interoceptive connection, floating can help individuals better understand and regulate their bodily responses to anxiety.

4. Safe Environment for Exposure: For those with heightened anxiety, even the thought of new experiences can be daunting. The controlled and safe environment of a float tank can serve as a gentle form of exposure therapy, allowing individuals to confront and gradually desensitize themselves to certain triggers.

A Holistic Approach to Mental Well-being

It's important to note that while floatation-REST shows promise in addressing anxiety symptoms, it should be viewed as a complementary therapy. Traditional treatments, including cognitive-behavioral therapy and medication, remain crucial. However, as we continue to understand the multifaceted nature of anxiety and its interplay with other disorders like AN, holistic approaches like floatation-REST offer a fresh perspective and an additional tool in the therapeutic arsenal.

Floatation-REST, with its unique sensory-deprived environment, offers a promising complementary approach to traditional treatments for both Anorexia Nervosa and broader anxiety disorders. Its ability to reduce body dissatisfaction, alleviate anxiety symptoms, and enhance interoceptive awareness makes it a valuable tool in the holistic treatment of mental health disorders.

While it's not a standalone cure, the initial findings are encouraging. It underscores the importance of integrating diverse therapeutic methods to address the multifaceted nature of disorders like AN and anxiety. As we continue to explore and validate the benefits of such therapies, it's crucial to consult with healthcare professionals to ensure a comprehensive and tailored treatment plan. Float tanks, in their tranquil embrace, might just offer many individuals the respite and clarity they need on their journey to mental well-being.

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?