FOUR RESET PROGRAMMES
Hey team. I'm Holly and I manage all things Reset at 1Rebel. As someone who has practiced contrast therapy in depth for the last 3 years, I'd like to think I have tried and tested almost every protocol there is. Long cold plunges, shorter saunas, hideous head dunks, sweaty stretching sessions and all the seemingly bizarre breathwork rituals. From these experiences alongside educating myself in all the literature on cold and hot exposure I could find, I have put together four Reset Programmes for all you wonderful Rebels to utilise when using Reset.
RECOVER
Perfect for post-session or on a rest day. This programme aims to reduce symptoms of DOMS ( delayed onset muscle soreness) by boosting circulation and calming inflammation, thus aiding recovery. The alternating between vasodilation in the heat and vasoconstriction in the cold creates a ‘pumping’ effect that increases peripheral blood flow, reducing swelling caused by heavy training. The cold immersion can also help clear metabolic byproducts created through intense exercise which cause muscular fatigue.
HOW TO:
Start with a 10-15 minute sauna, with gentle stretching if space permits e.g. seated figure of 4, seated cat cows, child's pose, neck stretches
Into a 60s-2m 30s cold plunge, with bonus leg peddles at the end to circulate cold water around the limbs
Option to repeat 1-2 times.
RE-ENERGISE
Designed to kick start your day and shift your mental state. This programme aims to boost your energy by activating your nervous system. Short bursts of cold immersion produce norepinephrine, a hormone that initiates our 'fight or flight' response alongside dopamine, the 'feel-good' hormone. Finishing on the cold forces your body to generate its own heat, which maximises the metabolic effects of cold plunging.
HOW TO:
A shorter 7-12 minute sauna to begin
Followed by a quick nervous system boost next to the ice tub e.g. gentle jog on spot, roll downs, standing side stretches
Into a 30-90s cold plunge, with a full head dunk or face splash at the end for bonus points
Finish with another nervous system boost next to the tub, with the aim to lift the heart rate and warm the body back up naturally
For optimal results, you want to avoid a steaming hot shower straight afterwards as it can dull all that good energy
RELAX
Your dream end of day or pre-bedtime routine. This programme aims to relax the body, ease tension after a long day and calm the nervous system. The sauna shifts your nervous system into a parasympathetic 'rest and digest' state, as well as releasing feel good hormones and triggering melatonin release to promote better sleep. Longer, controlled cold plunges force your body to resist the initial energising 'fight or flight' response experienced within the first 90s of cold exposure by activating the 'rest and digest system', creating a lingering sense of calm.
HOW TO:
Begin with a long, relaxing 15-25 minute sauna. Option to read, listen to a podcast, engage in gentle stretching or elevate your legs against the wall if there's space
Then a optional 2-4 minute cold plunge, focusing on slow controlled breaths and finding a sense of zen in the chaos
Heat yourself back up with a 10-15 minute sauna to finish and warm your core body temperature
RESILIENCE
The Reset equivalent of a marathon. The advanced Reset option, prime for high energy rest days. This programme trains your ability to stay calm under stress, build cold tolerance and optimise your metabolism. Regular extended sauna/cold plunge exposure builds mental resilience by lowering cortisol (the stress hormone) over time and training the nervous system to remain calm under pressure. By voluntarily facing the discomfort of extreme temperatures , you help your brain to remain calm and composed when facing life's daily stressors. As for metabolism, deliberate cold exposure converts white fat cells (a storage site for excess calories) to brown fat cells. Brown fat cells burn calories to generate heat, increasing your body temperature. This in turn can increase your core metabolism.
HOW TO:
Start with a lengthy 15-25 minute sauna, trying to keep controlled breaths throughout, even as things start to really heat up
Followed by a subjective 'longer' cold plunge, anything from 3-7 minutes, with the option to head or face dunk every 2 minutes. This should feel like a real challenge.
You want to restrain from completing a Resilience session more than once a week, as they can really knacker you out!
Think of your Reset programmes the same way as when you’re planning how to train that day. What kind of Reset does your body crave in that moment? High energy endorphin boost or a moment of zen and relaxation? You now have these four programmes to guide you or to be used as inspiration.