Category: Wellness

If you’ve ever been lulled to sleep by ocean waves or used ASMR to calm your mind, you’ve experienced the power of sound for relaxation. But you can take it to an even deeper level with sound meditation.

You may already be familiar with meditation practice. This usually involves listening to spoken words that guide you to focus on the present moment. With sound meditation, sounds and vibrations replace the words – think gongs, singing bowls and drums. It may seem a little unusual if you’re new to the concept, but even a short sound meditation session can have the same blissful, stress-melting properties as a trip to the spa.

The use of sound for relaxation is well established throughout history and across all cultures. Ancient texts reveal that early civilisations used chanting to improve mental clarity and still the mind. This practice has evolved over time to incorporate a range of different instruments. In the 1940s, sound therapy was even used in the rehabilitation of soldiers returning from World War II.

Listening to recorded sounds certainly has benefits – but a live session can really elevate your experience.

If you’re keen to try live sound meditation, wherever that may be, what benefits can you expect?

Benefits of sound meditation

A reduction in stress

Sound meditation can help alleviate stress, anxiety, and emotional overwhelm by
providing space away from challenging experiences. As soothing sounds calm the mind and promote relaxation, any activity in the body and mind has a chance to settle, slow down, and pause.

Gentle, soothing sounds can act as a natural stress reliever, dissolving existing tension within your body.

Improved sleep

Incorporating practices that promote relaxation in our everyday lives can further enhance the quality of our sleep. Allowing our bodies to transition into the state of rest-and-digest, rather than remaining in a high level fight-or-flight mode, makes sleep feel more accessible.

This not only makes falling asleep easier but also encourages high-quality sleep throughout the night.

Enhanced concentration & focus

Meditating with sound requires you to bring your awareness to what you can hear, and continually bring your attention back whenever it wanders. By focusing the mind’s attention, we start to reduce mental chatter, negative self-talk, or habitual patterns. Over time, as your practice develops, immersing yourself in the sound can lead to an experience of calm and clarity, resulting in greater focus for the rest of your day.

If you’re feeling a little burned out or fatigued, you’re not alone. Everyone experiences low points in life, for a variety of different reasons. When this happens, it’s important to focus on caring for our mental health and looking after ourselves.

There are plenty of ways you can prioritise your mental well-being. Exercise, nutrition, relaxation and socialising are all linked to mental health and can have a really positive impact on your mood. We’re not talking about a total lifestyle overhaul – there are some easy tweaks to your daily routine that can really boost your well-being.

Manage your stress

Stress isn’t just an emotion, it’s actually a physical condition too.

When you’re stressed, your body triggers a fight-or-flight response and activates your immune system. Although that’s useful in dangerous situations, too much stress can leave you feeling mentally overwhelmed and physically exhausted.

The great news is that most forms of exercise — from aqua aerobics to fast-paced HIIT classes — can act as a good stress reliever. Physical activity increases the production of feel-good endorphins, which reduce the negative effects of stress and anxiety and help to alleviate the symptoms of depression. Particularly intense exercise can even imitate the effects of stress, teaching your body how to process those things more effectively. Why not try a session in the gym, where you have complete control over the pace and length of your workout? Or, if you’re looking for something more guided, give an exercise class a go.

But if you’re not up for working out, simply escaping to the spa can be the perfect way to break away from the pressures of the world. Your mind and body will benefit from the release of muscle tension, improved circulation and reduced blood pressure as you slip into a more relaxed state.

Think healthy body, healthy mind

The mental and emotional benefits of exercise and relaxation don’t stop with those stress-busting endorphins. Regular physical activity and taking the time to unwind offer a huge range of positive outcomes, such as:

1.Better sleep

Your body has to recover after exercise, which usually leads to a good night’s sleep — and being well rested opens up its own assortment of benefits. When you routinely get enough sleep, you’ll be more likely to:

• Get ill less often
• Find it easier to maintain the right weight for your unique body
• Lower your risk of complex health concerns, including diabetes and heart issues.

2.A self-esteem boost

Exercise can help enhance your confidence, which can naturally carry over into other areas of your life. Increased confidence lets you put your worries into perspective and feel more at ease. You might also find that it helps improve your self-image and self-worth if that’s something you’re struggling with too.

3.Improved brain power

Cognitive functions can decline as we get older, but regular exercise at any age can benefit the hippocampus (the part of the brain that acts on memory) and improve its function. That means that people who exercise regularly are generally more likely to think more clearly and retain new information.

4.More energy

Physical activity increases blood flow, carrying more oxygen and nutrients to your muscles to make you feel more energised and alert. That feeling of being awake, and full of energy is a great way to improve your mental health and combat the effects of stress. It may also lead to better nutritional choices as you seek to “fuel the fire”.

Strengthen your social bonds

Spending quality time exercising, talking, and relaxing in the company of others is a wonderful way to maintain a positive state of well-being.

One of the many things to love about yoga is that there are so many different types. That means you can find a class to suit your needs, mood and goals on any given day, whether you’re looking to build strength, relax or work on your flexibility. But as a newcomer to yoga, that also means it’s not always easy to decide which type of class to go to.

Some types of yoga are fast-paced and vigorous, while others are slow and methodical; some are more focused on physical poses, while others put the emphasis on philosophy or spirituality.

You’ll find that some types of yoga are very relaxed and open to interpretation, while others are stricter and follow a pattern or routine. With all these variations of yoga available, how are you to know which class will work best for you?

Well, that’s where we come in. To give you some direction, we’ve put together this guide to help you pick the right practice for your body and its needs.

Hatha yoga

Hatha Yoga is the traditional Sanskrit name used to describe a set of practices that are intended to prevent physical problems, heal existing ones and maintain overall health and wellbeing. It aims to achieve balance between the body and the mind through the use of physical poses, breathing techniques and meditation.

These classes are all about the basics and are fairly slow-paced, requiring you to hold each pose for a few breaths. Generally considered a gentler form of yoga, Hatha can still be surprisingly challenging, as you build resilience and strength by holding poses.

Good for: That being said, Hatha classes are usually recommended for a beginner to try out first, particularly if you’re starting yoga over 50.

Vinyasa yoga

Vinyasa yoga is not only meditative but also physically challenging. You’ll move though a dynamic sequence of postures, focusing on correct breath control as you work – it’s often referred to as flow yoga.

Good for: In most Vinyasa classes you move fairly swiftly through the postures, so get ready to sweat as your heart rate rises. With faster movement and a continuous pace, Vinyasa yoga is good for those who want a physical workout that will get the heart pumping.

Ashtanga yoga

This form of yoga has eight components: morality; ethics; posture; breath control; sense control; concentration; meditation and absorption. It consists of six series of specifically sequenced yoga poses.

Good for: This is a great class for people who like to follow guidelines and a set routine, as you tend to perform the same poses in the exact same order in each class.

Hot yoga

Hot yoga takes place in a heated studio, helping to provide a deeper muscular workout. As the body is warmer, you should be able to go deeper into poses – just don’t take it too far and give yourself an injury. A fast-paced class combined with extra heat might be a bit intense for some, so take it easy and remember to stay well hydrated.

Good for: Hot yoga is said to help to boost the immune system, encourage relaxation and correct posture alignment, and is perfect for those looking for an intense sweat session.

Iyengar yoga

This type of yoga is known for its use of props – including belts, blocks, and blankets – as aids in performing postures, helping you work within a safe and effective range of motion.

Iyengar is characterised by great attention to detail and precise focus on body alignment in each pose. Unlike in Vinyasa, each posture is held for a long period of time.

Good for: Slower and more focused on the detail, it’s a good class for those who like to understand the body and get a good grasp of technique. This class is recommended for those who are more experienced.

Core yoga

A playful and tough class, core yoga isn’t one of the traditional types of yoga – it’s a newer style that focuses on core strength. It has all the elements of a normal yoga class, but here the focus is on strengthening your core: the abs, back, waist and buttocks.

Good for: Those with specific injuries looking to strengthen their core muscles.

Power yoga

In this class you’ll experience a powerful and dynamic type of yoga. Positions are short and powerful enabling you to improve cardio endurance and your ability to focus on one activity for longer periods of time.

Good for: Anyone looking to build strength and tone the body.

Fitness yoga

Fitness yoga is another new type, concentrating on movement, breathing and transitions from one posture to another and progression. Moves and postures are often sequenced together to music, making transitions seamless and graceful.

Good for: This is the ideal class for those looking to increase their cardiovascular fitness while getting a sweat on.

While plunge pools have been around since the famous Roman baths, cold water therapy is having a real moment. There’s increased interest in the benefits of cold water immersion, and believe it or not, time spent in a plunge pool can be just as relaxing as a steamy sauna or a bubbly whirlpool. Learn why — and how — you should consider adding a cold plunge to your wellness routine, whether that’s taking a dip after exercise or building it into your spa time.

Key takeaways

• Cold plunge pools can boost energy, ease muscle soreness and lift your mood through endorphin release.
• Regular immersion may strengthen immunity, aid recovery and reduce inflammation after tough workouts.
• Start small: cold showers and breathwork build tolerance before moving into full plunges.
• Keep sessions short — 2–5 minutes at first, working up gradually to a maximum of 10.
• Those with heart or blood pressure concerns should seek medical advice before trying it.
• Pairing cold plunges with sauna, steam or massage enhances relaxation and recovery.
• Always listen to your body and respect your limits for safe, lasting benefits.

What is a plunge pool?

A plunge pool is a small pool filled with cold water for a refreshing dip. They take up about as much space as a whirlpool and are about relaxing rather than swimming.

Plunge pool and cold water therapy benefits

Spending time in chilly waters can be a great way to speed up your body’s recovery after tough workouts – cold water therapy is used by pro athletes to rebound after matches and training. The current research on cold water therapy is not comprehensive, but some studies suggest the benefits of cold plunges include:

• Boosting your energy: Cold water stimulates blood flow and can provide an invigorating pick-me-up.
• Alleviating muscle soreness: Cold plunges can reduce swelling and inflammation.
• Aiding overall mental health: A quick dip in cold water has been shown to release feel-good chemicals, like endorphins, and can boost your mood according to a 2020 study.
• Stimulating immune system health: According to a 2022 cold water immersion research review, there have been promising signs that cold water can help strengthen your immune system.
• Speeding up recovery: After high-intensity exercise, cold water immersion can help regulate heart rate and facilitate a quicker cool down according to a 2019 study with cyclists.

How to use a plunge pool at the spa?

How to start using a plunge pool?

You can start with some light activities to prepare you for the time in a plunge pool. Begin with some cold showers at home. After a regular shower, turn down the temperature and stand in the cold water for a couple of minutes—no more than five minutes total. Knowing how to use breathwork can also help you adapt to chilly temperatures. Take time to breathe deeply and slowly, and try counting while you breathe to keep an even pace. Intentional breathing can help you stay self-aware of how your body feels and know your limits.

If you have any underlying health conditions, the very first thing you should do before using a plunge pool is to have a chat with your GP. Cold water immersion does have an impact on the circulatory system, so it can be risky for people with blood pressure issues, heart conditions, or other circulatory conditions. If your GP advises against it, do not do cold water therapy.

How long should you stay in a plunge pool?

Plunge pools used for cold water therapy are kept at a brisk ten to twelve degrees Celsius. For comparison, a nice warm bath at home ranges from 37 to 40 degrees Celsius. Sounds quite chilly, but you don’t have to tough out the cold for long. You should limit your time in the water to ten minutes maximum. Keeping early sessions short at around two to five minutes can help build up your tolerance to the cold.

How do plunge pools fit into your time at the spa?

Cold water therapy can be combined with other spa facilities to promote relaxation, and reduce muscle soreness and fatigue:

Steam and sauna first, plunge pool second

Renew and relax by combining time in a plunge pool with other spa treatments. Beginning in a warm steam room or sauna starts the process of soothing achy muscles and joints. Following the warm-up with a brief dip in a cooling plunge pool then stimulates muscle recovery and is incredibly refreshing.

Pair cold plunges with a massage

Not keen on sauna or steam? Taking a dip in a plunge pool after a massage session is a great way to reduce aches from muscle inflammation without spending time in hot temperatures.

Add plunge pool time after workouts

Of course, you can also use the plunge pool on its own, particularly if you’ve just had a workout. Hitting the plunge pool right after exercising can help kickstart your body’s recovery process so you can avoid lingering soreness after challenging sessions. Just make sure you shower first if you’re getting in after the gym!