The Science of Recovery

"Photobiomodulation" that speaks to your cells
Red and near-infrared light stimulate mitochondria—the powerhouses of your cells. Studies show it can:

• Boost collagen production (great for skin and joints)
• Reduce inflammation and pain
• Accelerate muscle recovery
• Improve mood through dopamine regulation

Time Required: 15–30 minutes. No pain. No downtime. Just deep cellular repair.

Source: Hamblin, M. R. (2016). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation.

Deep detox without high heat
Unlike traditional saunas that heat the air, infrared saunas use infrared wavelengths to heat your body directly. Benefits include:

• Detoxification through sweat
• Calmer cardiovascular activity (great for those with low heat tolerance)
• Cortisol reduction
• Relief from muscle and joint pain

Time Required: 20–45 minutes. Often paired with cold plunge for contrast therapy.

Source: Laukkanen, T., et al. (2015). Association between sauna bathing and fatal cardiovascular events.

Activate your vagus nerve, reset your mood
Cold exposure rapidly constricts blood vessels, followed by dilation during rewarming—this contrast boosts circulation, reduces muscle soreness, and supports stress recovery.

Other proven benefits:

• Improved resilience to anxiety and panic symptoms
• Increased dopamine by up to 250% (shown in post-immersion studies)
• Lower inflammation and fatigue

Source: Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans.

Calm your system—even if you don’t believe in “energy”
Reiki and energy work stimulate your body’s parasympathetic response (rest and digest mode). This is key for trauma survivors or chronic stress clients.

Reported outcomes:

• Reduced physical tension
• Improved heart rate variability (HRV)
• Relief from emotional overwhelm without having to “talk about it”

Source: Baldwin, A. L., et al. (2008). Reiki improves heart rate homeostasis in laboratory rats.

Your body stores stress—and we help it let go
Fascia is a web of connective tissue that wraps around every muscle and organ. Chronic stress stiffens fascia, which restricts movement and breath.

Foam rolling helps:

• Hydrate and soften fascia
• Release emotionally held tension (especially in hips and shoulders)
• Improve proprioception and calm the nervous system

Source: Schleip, R. (2003). Fascial plasticity: A new neurobiological explanation.

Heat, movement, and breath for deep mind-body detox
Practiced in a heated room, hot yoga combines elevated temperatures (90–105°F) with flowing sequences to:

• Increase circulation and cardiovascular endurance
• Improve flexibility and joint range of motion
• Promote mental focus and body awareness
• Support emotional release through sweating and stillness

The heat encourages you to breathe through discomfort, helping build resilience—not just physically, but emotionally and neurologically. Hot yoga is especially powerful for those seeking a moving meditation that builds strength and surrender at the same time.

Source: Hewett, Z., et al. (2015). The effects of Bikram yoga on health: Critical review and research recommendations.

Partnered mobility to relieve tension and boost circulation
Assisted stretching is a guided session where a practitioner gently moves and holds your body in safe, supported stretches—something you can’t do on your own.

Benefits include:

• Increased flexibility and range of motion
• Reduced muscle tightness and joint stiffness
• Enhanced recovery after workouts or stress
• Activation of the parasympathetic (rest-and-digest) nervous system

Especially helpful for people with chronic pain, anxiety, or who feel “stuck” in their bodies. These sessions are passive, safe, and deeply relaxing.

Source: Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance.