Healing Waters: 5 Forms of Hydrotherapy (and How to Get Started)
Hydrotherapy, a main modality of nature cure and of naturopathic physicians everywhere, is an ancient healing practice that involves the therapeutic application of water on and in the body to restore and maintain health.
Today, hydrotherapy is becoming increasingly popular as people are recognizing the benefit of stimulating your body’s own innate healing powers. Below are several treatments that can be used in your everyday life to gently and powerfully promote health and well-being.
Hyperthermia and Saunas
Some of the most popular hydrotherapy techniques utilize increased temperature to simulate fever. (Remember: the fever is not the disease but a method your body has of fighting unwanted pathogens. Most viruses and bacteria cannot thrive or even survive at temperatures above 102°F, but the human body can!)
Hyperthermia is the use of hot water (or steam) to raise the body's temperature and promote healing. Sauna therapy is a form of hydrotherapy that uses intense heat and sometimes steam and/or red and infrared light to achieve the same results. Both of these techniques can help to improve circulation, detoxify the body, and reduce inflammation.
NOTE: be sure to increase hydration while increasing your body temperature. Dehydration can come on quickly and lead to heat stroke.
Warming Socks
Another popular hydrotherapy technique called the Warming Sock Treatment (previously known as “cold, wet socks” before its much-needed rebranding!) involves a pair of icy cold cotton socks covered with dry wool socks on warmed feet to help promote circulation, stimulate the immune and lymphatic systems, decrease congestion, and promote a deep and rejuvenating night’s sleep. This method is a safe and effective way to provide relief during cold and flu season, and works great for kids after a bath; here are step-by-step instructions.
Dry Skin Brushing
This form of hydrotherapy involves brushing the skin with a natural bristle brush to stimulate the lymph system, support detoxification pathways, and increase circulation. Dry skin brushing also helps to slough away dead skin cells, resulting in smoother, brighter skin, so it’s a win-win! Learn how to do it here.
Contrast Hydrotherapy
This technique uses alternating hot and cold water treatments to stimulate the body's natural healing ability. The simple physiological basis of contrast hydrotherapy is this: cold is stimulating and causes blood vessels to constrict, shunting the blood to internal organs. Hot water is relaxing and causes blood vessels to dilate, removing wastes from body tissues. Alternating hot and cold promotes a pumping action, therefore, this method helps to increase blood flow in turn reducing inflammation, improving elimination, circulation, and immunity.
How to:
Target your chest or lower back and allow the water to spray for three to five minutes as hot as you can tolerate. Then, turn it down to 30 seconds or as cold as you tolerate. Do three to four cycles and always end with cold. If you have a separate shower/tub or another way to do a cold plunge, another option is to soak in the hot tub and then jump in the cold shower, or vice versa.
Bonus therapy: “Hot fomentation”: If you have someone to help you, you can have them rub your chest and back vigorously with cold washcloths for added stimulation via friction. This works great for kids with chest congestion; make a game out of it by having them count to 30 while rubbing their back/chest with icy cold mitts then plunge back into the warm bath. After three to four rounds, wrap them up like a burrito, add some warming socks, and put them to bed!)
Steam Inhalation
This form of hydrotherapy can help to open up the airways and alleviate congestion. Adding herbs such as thyme, oregano, mullein, eucalyptus, or rosemary (in whole herb form or essential oils) to the steam can also help to soothe the senses and provide aromatherapy benefits. I often recommend Vervain’s Throat and Respiratory Relief tea to customers and patients: simply add some loose tea blend to a pot of simmering water, tent your head with a towel, and breathe deeply for several minutes. Filter the tea, add honey to taste, and drink to continue the healing benefits!
NOTE: use your discretion on the distance to avoid burns from steam, and close your eyes to prevent irritation, especially if using essential oils.
Hydrotherapy is a powerful (and free!) healing tool that can help to restore balance and promote well-being. Whether you’re looking for relief from aches and pains or you want to rejuvenate your mind and body by improving circulation, hydrotherapy provides the body with the nourishment it needs to restore balance and overall health.
