Reclaim energy, resilience, and youthful vitality with science-backed practices that awaken the body’s natural capacity for change and repair. These methods create conditions for the body and mind to reorganize, regenerate, and thrive.
Modern science shows that ageing is not just the passing of years, but the accumulation of stress, inflammation, and inefficiencies in cellular repair. By intentionally exposing the body to controlled stressors such as cold, heat, and light, we stimulate its innate adaptive mechanisms—creating resilience instead of decline.
❄️ Cold Plunge Therapy
Cold immersion is one of the most powerful ways to “reset” the nervous system. The body’s immediate response—shallow breathing, vascular constriction, and alertness—is followed by a rebound effect of relaxation, improved circulation, and mental clarity.
It's a powerful shift in the nervous system. As the body meets the cold, blood vessels constrict and then expand, training vascular flexibility. The sudden sensory input triggers the release of norepinephrine (linked to alertness, focus, and mood elevation) and raises dopamine levels for hours after.
This is why many describe the effect as a “reset”—a mental clarity and uplift that carries into daily life. Over time, the immune system adapts, inflammation markers reduce, and metabolic function improves.
Wim Hof’s contribution was to show that cold exposure, combined with conscious breathing, can teach the body to regulate stress more effectively. His method highlights the body’s untapped capacity for resilience.
Benefits
• Enhanced mental clarity and focus
• Reduced systemic inflammation
• Improved cardiovascular tone and resilience
• Elevated energy and mood
• Greater stress tolerance and recovery speed
Session guidelines:
• Beginners: 30–60 seconds at 12–15°C, focusing on calm breathing.
• Intermediate: 2–4 minutes at 10–12°C for robust benefits.
• Women often benefit from shorter exposures, balancing stress hormesis with recovery and hormonal cycles.
• Optimal frequency: 3–4 sessions per week.
How long and how often?
• Beginners: start with 30–60 seconds at 12–15°C.
• Experienced practitioners: 2–4 minutes at 10–12°C provides strong effects.
• Women may benefit from slightly shorter sessions, as hormonal and metabolic responses differ—here, moderation often enhances recovery.
• 3–4 sessions per week appears optimal in research; daily is possible if recovery feels good.
Cold exposure is not about extremes; it’s about consistency. Just as muscles strengthen through repeated training, the nervous system becomes more adaptable through regular immersion. Over time, this practice teaches the body to meet stress with calm, to recover faster, and to carry resilience into daily life. The true benefit lies not in how long you stay in the water, but in how steadily you integrate it into your routine.
🔥 Infrared Sauna
Heat has the opposite but complementary effect: where cold sharpens, sauna soothes and restores. Infrared light penetrates deep into tissues, raising core body temperature in a gentler way than traditional saunas. This triggers heat shock proteins, which repair misfolded proteins and protect cells from damage—fundamental processes in slowing ageing.
Benefits
• Deep detoxification and improved circulation
• Support for skin vitality and cellular repair
• Enhanced recovery and relaxation
• Strengthened cardiovascular and immune health
• Reduction in long-term disease risk
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Long-term studies show that regular sauna use: • Lowers cardiovascular risk by 40–50%. • Improves blood pressure regulation and vascular health. • Reduces risk of dementia and neurodegenerative disease. • Improves sleep quality and recovery. |
Session guidelines: • Temperature: 50–65°C (infrared) compared to 80–90°C (traditional). • Length: 20–40 minutes, with hydration before and after. • Frequency: 2–4 times per week is associated with measurable longevity benefits. |
Laser Therapy (Skin & Hair)
Laser and light therapies work at the cellular level through photobiomodulation. Specific wavelengths of light are absorbed by mitochondria, increasing ATP production—the energy currency of cells. This “awakens” tissues to repair, regenerate, and grow stronger.
For skin, this means increased collagen and elastin, reducing wrinkles and improving elasticity. For hair, it means healthier follicles and better nutrient delivery, supporting density and regrowth. Low-level light devices for the scalp, used in clinics worldwide, have been shown to reduce shedding after 8–12 weeks and promote visible thickening with consistent use.
Benefits
Session guidelines
Reclaiming vitality is not about resisting time, but about working with the body’s natural intelligence. Cold, heat, and light are three powerful inputs that awaken adaptive systems—training the nervous system, strengthening the cardiovascular system, and supporting cellular repair.
ABM Neuromovement® teaches us that the brain and body are never fixed. They can learn, adapt, and grow at any age. When we combine movement-based learning with cold, heat, and light therapies, we expand the conditions for that learning—awakening vitality, resilience, and a sense of renewal that supports both daily performance and long-term anti-ageing.
✨ Creating the conditions for your body and brain to thrive
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❄️ Cold Plunge Focus: nervous-system reset, vascular fitness, mood & energy Session time: 10 minutes (guided breathing included)
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🔥 Infrared Sauna Focus: heat-shock proteins, circulation, cellular repair, deep relaxation Session time: 30–40 minutes
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✨ Laser Therapy (Skin & Hair) Focus: photobiomodulation, collagen/elastin, follicle stimulation Session time: 20–30 minutes, 1 zone
Notes
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Fusion
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