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Sweat Therapy for Veterans with PTSD

April 22, 2012 By Stephen 1 Comment

The problem of war veterans with PTSD is a national crisis. Group therapy is said to be the cornerstone of treatment for Veterans with PTSD within the VA and is expected to remain a top priority at the VA within the years to come. Groups are efficient and cost-effective, can be integrated with a variety of techniques, and serve to “counteract and confront the socially avoidant and isolative tendencies common in PTSD” (DeLucia-Waak, 2004, p. 326).

One group technique that is gaining a presence at the VA is the Native American sweat lodge ceremony. According to a VA directory of Native Veteran Services, sweat lodge ceremonies are available through VA medical facilities in nine states including Idaho, Kansas, Maryland, Minnesota, Montana, North Dakota, Oregon, South Dakota, and Washington. Sweat rituals include multiple factors that produce positive effects on the body, mind, and spirit. The health benefits of sweat rituals have been well documented through research on saunas. Benefits include the prevention and treatment of lung, heart, and skin problems, and in promoting deeper sleep, pain relief, muscle relaxation, and helpful in treating insomnia, arthritis, and improving vascular endothelial functioning. The most frequently found psychological effects of sweat rituals are relaxation and stress relief.

More recent research indicates a benefit to combining sweating with psychotherapy. Baseline research comparing sweat and non-sweat groups showed that sweat groups accelerated and intensified group dynamics. In other words, participants in sweat groups opened up quicker and self-disclosed more. They also showed stronger group cohesion than participants in an office setting.

The first psychologist to investigate the use of a sweat ritual as a psychotherapeutic intervention was John P. Wilson, Ph.D. Dr. Wilson is an internationally recognized expert in the field of Post-Traumatic Stress Disorder (PTSD) who has authored eight books and over 20 articles on traumatic stress syndromes. He is a founding member and past president of the International Society for Traumatic Stress Studies (ISTSS). Included among his numerous awards and honors are a Presidential Commendation from President Jimmy Carter for his work with Vietnam Veterans.

In 1985, Dr. Wilson incorporated the sweat lodge ceremony as part of a comprehensive treatment program for Vietnam Veteran’s with PTSD and examined how the Native American sweat lodge can function as a form of treatment for anxiety, depression, and stress-related disorders (1989). He explained how sweat rituals work to help people with PTSD, (1989, p. 69-70):

In summary, it appears that the neurophsyiological mechanisms of PTSD may be altered by the sweat lodge ritual in several ways that are theoretically discernable. First, the extreme temperature of the lodge and the conditions present to induce an altered state of consciousness, point to a changed state of neurophysiology in the brain. Catecholaminergic (NE, 5-HT, DA) and cholinergic (Ach, cortisol) levels are reduced to promote a neurological condition that results in a greater balance in the ergotropic and trophotropic subsystems. The psychological and behavioral result is a reduction in both intrusive and avoidance symptoms of PTSD. Specifically, there is a positive mood state; a greater sense of emotional stability and expressiveness; low levels of anger, anxiety, fear, and depression; and an increased sense of well-being that is experienced as being calm and relaxed and having a greatly enhanced sense of ego vitality. More important, the traumatized individual is able at this point to begin new forms of integration of previously traumatic affect and imagery. In this way the effect of the ritual is allosteric and a form of natural healing.

While there has been a greater acceptance of traditional medicine in healthcare in recent years, the use of the sweat lodge ceremony is still limited. Expanding the use of the sweat lodge ceremony may be inappropriate and impractical. The Native American sweat lodge ceremony is a religious ceremony. Incorporating a religious ceremony into a healthcare facility can be controversial to many Natives and non-Natives. Sweat lodges should be built and ceremonies be led only by qualified Native traditional healers, which can be hard to find.

One way to expand the use of this powerful technique is to combine psychotherapy/counseling with the sweating process with the use of a sauna. Saunas have been manufactured and promoted for secular use for more than half a century. They are especially practical as they can be installed in any facility, can be used regardless of the weather and can be brought up to temperature within 30-minutes. Saunas are also designed with an air circulation system, lighting for monitoring, and the components are UL Listed.

Having a sauna for sweat therapy in a healthcare facility would be useful in working with multiple populations and conditions including mental health, substance abuse, physical therapy and for people with lifestyle-related illnesses. A unique quality of sauna that makes it particularly useful to these areas is that sauna is one of the only cardio exercises that does not require movement and can therefore accommodate a wider range of patients based on ambulatory ability. Knee, hip or other joint problems are not a problem with sauna and in fact may aid in pain relief.

Below is a floor plan of a sauna that would fit well with group work.

The next step to pursuing the use of sweat therapy for VA medical facilities is to explore sweat therapy with specific group populations and issues. Research questions should include basic questions such as optimal dosing, duration, and frequency of treatment and incorporate both quantitative and qualitative research methods. There is a need for both descriptive case studies for specific issues as well as larger clinical studies for different disorders. Veteran’s Health Administration, Research & Development, may be the best resource for supporting future research on sweat therapy with Veterans. The National Center for Complementary and Alternative Medicine through the National Institutes of Health is also a likely funding resource.

References

DeLucia-Waak, J.L. (2004). Handbook of Group Counseling and Psychotherapy, Sage Publications, Thousand Oaks, CA.

Wilson, J.P. (1989). Trauma, Transformation, and Healing: An Integrative Approach to Theory, Research, and Post-Traumatic Therapy. Brunner/Mazel, New York.

Related articles on the Use of the Sweat Lodge Ceremony with Veterans

http://www.csmonitor.com/2007/0913/p20s01-usmi.html

http://www.aolnews.com/2010/11/11/modern-soldiers-ancient-medicines/

http://www.montana.va.gov/features/Sweat_lodge_ceremony_held_at_Fort_Harrison.asp

http://www.dvs.state.nm.us/pdfs/talkingcircle.pdf

Filed Under: Sweat Therapy

Sauna in Physical Therapy Practice

November 30, 2011 By Stephen 1 Comment

Physical Therapists (PTs) play essential roles in today’s health care environment and are recognized as vital providers of rehabilitation, habilitation, prevention and risk reduction services. They are probably best known in helping rehabilitate patients, including accident victims and individuals with disabling conditions such as low-back pain, arthritis, heart disease, fractures, head injuries, and cerebral palsy. PTs practice in most healthcare settings, private homes, education and research centers, schools, hospices, occupational environments, fitness centers and sports training facilities. In 2008, there were 185,000 practicing PTs in the US and the occupation is expected to experience faster growth through 2018.

Sauna use has strong potential to become a central technique in PT practice. Specific areas of physical therapy that would likely benefit from sauna are cardiopulmonary, geriatric, and orthopedic where exercise is used as a stimulus to improve cardiovascular functioning. A unique quality of sauna that makes it particularly useful to these areas is that sauna is one of the only cardio exercises that does not require movement and can therefore accommodate a wider range of patients based on ambulatory ability. Knee, hip or other joint problems are not a problem with sauna and in fact may aid in pain relief.

Several researchers found sauna therapeutic in treating high blood pressure and myocardial infarction. See: Empirical Evidence for the Health Benefits of Sauna. In the most recent study, published in The American Journal of Cardiology, researchers used sauna treatment with 41 patients with heart failure and found that sauna treatment increased the heart’s ability to pump blood, and boosted the distance participants could walk in 6 minutes from 337 meters to 379 meters. The team also noticed improved function of the endothelium – the membrane lining the inside of the heart that releases factors controlling the diameter of blood vessels, and clotting. The researchers also found more circulating endothelial progenitor cells – adult stem cells that can turn into endothelial cells. See: Effects of Sauna Treatment on Patients with Chronic Heart Failure.

Heckel HT2000M used for Whole Body Hyperthermia

One present danger in developing the use of sauna in physical therapy is that medical researchers ignore the time-tested traditional methods of sweat rituals that include multiple therapeutic variables. Researchers have followed this path in an effort to isolate the heat as being the only therapeutic agent of the experience. Some researchers would be perfectly happy with putting people into heated cylinder-like canisters. The use of a traditional form of sweat ritual is not only more human but may also be more effective. See: Sweat Therapy Theory. As medical professionals push forward, they would be well advised to take advantage of the numerous extratherapeutic variables available through the traditional use of sweat rituals.

A growing force that supports the traditional use of sauna and other sweat rituals in medical settings is the use of Complementary and Alternative Medicine Practices (CAM). CAM is a group of diverse medical and health care systems, practices, and products, (typically forms of traditional medicine), that are not generally considered to be part of conventional medicine. The use of CAM in hospital settings is becoming common practice. The most common CAM practices offered in hospitals include acupuncture, yoga, meditation, and variations on massage such as reiki. As a CAM practice in a medical setting, sauna offers comprehensiveness yet flexibility. Sauna offers the potential for significant effects to mind, body and spirit and can be integrated with a wide range of techniques and expertise. The combination of sauna with counseling/psychotherapy further amplifies the therapeutic opportunities to patients receiving physical therapy. For more information on integrating sauna with counseling/psychotherapy into a wide range of healthcare settings, see: Sweat Therapy: A Guide to Greater Well-Being.

Filed Under: Health and wellness, Sweat Therapy

SAUNA & CHICKEN SOUP FOR THE SOUL

November 19, 2011 By Stephen Leave a Comment

I can’t think of a better way to end the work week and kick off the weekend than to entertain some friends at my home with a three beer sauna on Friday night.

My friends arrive around 8ish and meander around, get their things ready, change their clothes and fill up their water bottles. We get into the sauna and then finally get a chance to catch up and learn about new happenings while the smell of sage fills the air. People begin to decompress and its time to punctuate the moment with a blast of steam. In between sauna rounds, the cold Fall night cools off the bathers and its soon time for the next round. Nothing like an ice cold beer in your sauna on Friday night! By the end of the third round, everyone is completely relaxed and in the right frame of mind. A great way to top off the evening is with a bowl of hearty chicken noodle soup, especially on a cold night.

Below is my favorite recipe. You can make it the day before so you’re not rushing around before your guests arrive.

MAKES ABOUT 3 QUARTS, SERVING 6 TO 8

INGREDIENTS

1 tablespoon vegetable oil
1 whole chicken (about 4 pounds), breast removed and split, remaining chicken cut into 2-inch pieces
2 medium onions , cut into medium dice
2 quarts boiling water
Table salt
2 bay leaves
1 large carrot , peeled and sliced 1/4-inch thick
1 medium rib celery , sliced 1/4-inch thick
1/4 teaspoon dried thyme
2 cups egg noodles (8 ounces), preferably wide
1/4 cup minced fresh parsley leaves
Ground black pepper
A pinch of Cayenne

INSTRUCTIONS

1. Heat oil in large soup kettle. When oil shimmers and starts to smoke, add chicken breast halves; sauté until brown on both sides, about 5 minutes. Remove and set aside. Add half of chopped onions to kettle; sauté until colored and softened slightly, 2 to 3 minutes. Transfer to medium bowl; set aside. Add half of chicken pieces; sauté until no longer pink, 4 to 5 minutes. Transfer to bowl with onions. Sauté remaining chicken pieces. Return onions and chicken pieces (excluding breasts) to kettle. Reduce heat to low, cover, and simmer until chicken releases its juices, about 20 minutes. Increase heat to high; add boiling water along with both breast halves, 2 teaspoons salt, bay leaves and cayenne. Return to simmer, then cover and barely simmer until chicken breasts are cooked and broth is rich and flavorful, about 20 minutes.
2. Remove chicken breasts from kettle; set aside. When cool enough to handle, remove skin from breasts, then remove meat from bones and shred into bite-size pieces; discard skin and bone. Strain broth; discard bones. Skim fat from broth, reserving 2 tablespoons. (Broth and meat can be covered and refrigerated up to 2 days.)
3. Return soup kettle to medium-high heat. Add reserved chicken fat. Add remaining onions, along with carrot and celery; sauté until softened, about 5 minutes. Add thyme, along with broth and chicken; simmer until vegetables are tender and flavors meld, 10 to 15 minutes. Add noodles and cook until just tender, about 5 minutes. Adjust seasonings, stir in parsley, and serve.

Filed Under: Events, Sauna Culture, Sauna how to, Sauna party

World’s Largest Sauna

September 16, 2011 By Stephen 1 Comment

Therme Erding purports to be the largest thermal bath complex in Europe at 36 acres. It is located 30 minutes northeast of Munich by car and is visited by around 4000 people every day.

According to information on Wikipedia, this megabathmetropolis had unlikely beginnings. In 1983, Texaco drilled 7,710 ft below ground just outside the town of Erding, Bavaria, Germany.

Instead of oil, they discovered sulphorous water.

Initially a ‘mini thermal bath complex’ was constructed on the site, and then the foundation stone of Therme Erding was laid in November 1998 and was officially opened in 1999. The complex has a clothed bathing area, and a clothing-optional sauna section.

In 2007, the waterslide section “Galaxy” opened, making it one of the biggest indoor waterslide parks in Europe. The newly expanded “Saunaparadies”, with an area of 139,000 sq ft, became the largest sauna complex in the world. In total, Therme Erding is 1,560,000 sq ft and more than €100 million has been invested in it.

Filed Under: Building a sauna, Sauna Culture, Types of saunas

SAUNA – A Psychoanalytic Point of View

September 11, 2011 By Stephen Leave a Comment

No thorough examination of the meaning of sauna would be complete without including the classic paper by Finnish psychiatrist, P. Sorri.

Sorri (1988) wrote a psychoanalytic view of sauna bathing and described it as follows (p.236):

Sauna bathing is a pleasant and relaxing experience that combines psychic,

physical and social pleasures. A person’s inner feelings about sauna bathing, its

essential components are mainly unconscious. The sauna bath reduces the

aggressive behavior and enables bathers to forget the commonplace pressures of

everyday life. The sauna evokes memories of childhood development, awakening

feelings of maternal warmth and paternal power in the bather.

Dr. Sorri discussed how the sauna is an excellent place for philosophizing and creative thinking, “dissolves” stress and negative feelings and declared the sauna a “positive mental health resource.”

Reference

Sorri, P. (1988). The sauna and sauna bathing habits – A psychoanalytic point of view. Annals of Clinical Research 20, 236-239.

Filed Under: Health and wellness, Sweat Therapy

Can Sauna Improve Your Personality?

July 20, 2011 By Stephen 2 Comments

Ever meet somebody and tell them you’re into sauna to which they respond, “I just don’t like to sweat.” Ever wonder what that’s all about? Ever wonder if their dislike of sweating reflects their uptight, neurotic personality style?

Recent research supports that those with higher neurotic personality traits have greater difficulty coping with heat stress (LeBlanc, Ducharme, Pasto, & Tompson, 2003).

LeBlanc, Ducharme, Pasto, and Tompson (2003) investigated the relationship of personality traits to people’s responses to warm and cold environments with 20 young healthy adults. The personality measure used was the Big Five Personality Inventory. Higher scores on each of the five scales are related to higher self-reported levels of Extraversion, Agreeableness, Conscientiousness, Neuroticism and Openness.

For both the cold and the hot environments, the researchers found that people who scored high for Neuroticism (tendency to be anxious, fearful, sensitive, & self-critical) had both a higher discomfort rate and a lower autonomic nervous system (ANS) response.

In other words, when in the cold environment (10º C) they reported it to be highly uncomfortable and shivered less than normals. In the hot environment (40º C), they found it highly uncomfortable and sweated less.

So now the big question is: Do people with more stabile personalities gravitate toward sauna or does sauna help promote a more solid personality? My guess is it’s a little of both.

Reference

LeBlanc, J. Ducharme, M.B., Pasto, L. and Thompson, M. (2003). Response to thermal stress and personality. Physiology and Behavior, 80, (1) 69-74.

Filed Under: Health and wellness, Sweat Therapy Tagged With: Sauna and Personality

Sauna Burns Fat

July 7, 2011 By Stephen Leave a Comment

Researchers from Poland and Japan teamed up to investigate the effects of sauna on fat metabolism in young women. Twenty women exposed to repeated Finnish sauna sessions resulted in decreases to bad cholesterol and increases to good cholesterol. The researchers concluded that regular sauna use may prevent cardiovascular disease. SEE FULL ARTICLE.

Filed Under: Health and wellness Tagged With: fat burners

Sauna-Yoga: Much more than just VERY hot yoga.

May 28, 2011 By Stephen 1 Comment

Robin Bailey-Callahan, RD - Certified Yoga Instructor

While developing Sauna-Yoga, it became clear that it needed to be a holistic experience. Here is the protocol that emerged for a three-round Sauna-Yoga experience:

Round 1 – YOGA: See Developing Sauna-Yoga: part 2 for the demonstration of six poses that can be completed in a sauna at 170°F within 12 minutes.

Round 2 – MEDITATION: Both yoga and sauna indirectly include meditation. We found it useful to make meditation a prominent feature. See Sauna Meditation for guidelines. You might think the yoga round is the most intense of the three rounds. It’s not. The meditation round is by far the most intense and challenging round, hands down.

Round 3 – SOCIALIZE: A main purpose of sauna and in fact, all sweat rituals, is to relax and connect with others. Relax, interact and have fun. Soulful rock music works nicely during this round.

Each round refers to the interval inside a sauna. The interval should be approximately 15 minutes and the temperature should range from 160°-180°F. Each round is separated by a 5-minute cooling off period outside the sauna and don’t neglect your recuperation period.

Sweat Therapy Theoretical Model

From Sweat Therapy Theory, we know that sweat rituals operate by a combination of Exercise, Self-Regulation, Interpersonal Factors, and Metaphorical Contextual Elements. Adding Yoga to Sauna, kicks up the intensity in Exercise and Self-Regulation. According to the theory, this should create the opportunity for corresponding amplification of Interpersonal and Metaphorical Contextual Elements thereby causing greater positive effects to Mind, Body, & Spirit.

In other words, if these four factors make up the sauna engine, we’re souping it up.

Filed Under: Sauna how to, Sauna Yoga

Sauna Meditation

May 28, 2011 By Stephen 1 Comment

Yvette Rivera-Colmant, MSW

There are several qualities of the sauna experience that are conducive to meditation and that make the combination, especially intense. Think Extreme Meditation.

The intense physical experience pushes the person to naturally bring thinking inwards to become more introspective as one appreciates their personal reactions to the heat. The effects of heat on muscle relaxation help the person to get into a deep state of relaxation. Introspection and deep relaxation characterize the altered state of consciousness one gains while sweating. As time passes, one’s reactions to the heat become more intense and create a challenge. One can allow negative thoughts and feelings related to the heat become the focus of their experience. Alternatively, one can engage in a process of disidentification, by which awareness (mindfulness) precisely observes, and therefore ceases to identify with, mental content such as thoughts, feelings, and images. Disidentification opens the person to then also observe positive mental content – thoughts and feelings that help one to adapt, cope, and thrive when faced with adversity. This can grow to include the development of other mental qualities such as concentration, love, or wisdom.

As is true with any discipline, to become skilled in meditation takes time and practice. Yet anyone can meditate.

One of the most intense ways to meditate in a sauna is to simply sit in silence and focus on your breathing. Alternatively, it is also very pleasant to have some chill-out meditation music playing in the background. A guided meditation I designed specifically for sauna can be purchased through CD Baby and soon Itunes for $0.99. See Sauna Meditation. This track is taken from the album, Sweat Therapy Audio. The Sauna Meditation track starts with guided meditation followed by several minutes of silence and then incorporates meditation music.

Here are some thoughts and reflections to consider for a sauna meditation:

Sitting erect but not rigid, lean against the back of the sauna, placing your hands comfortably in your lap. Let your body and mind rest and relax and get into the heat.

When you feel comfortable with it, allow your eyes to gently close. Tune in to the feeling of the breath moving in and out of your body, allowing yourself to breathe mostly through your mouth as the hot air stings the nostrils. Focus on the sensation of the hot air moving in and out of your mouth.

Let your body relax and as you sweat, think about the stress leaving your body. Negative energy leaves your body as you sweat. As the sweat leaves the pores of your skin so does anger, frustration, and tension. Relax and enjoy the heat.

Just become as comfortable as possible. The intense heat of the sauna is gentle at first, providing a very warm, relaxing feeling.

Some people sweat immediately and others take longer. Notice how your body reacts to the heat. As the sweat begins coming to the surface of your skin. Notice the feeling of your body.

Feeling relaxed and calm, the intensity of the heat grows. You may begin to struggle slightly as the heat works its way through your body. As the heat intensifies, so does the amount of stress and anxiety that is released.

Each time that you find your mind wandering off, simply bring it back to your breathing.

Filed Under: Product reviews, Sauna how to, Sweat Therapy Tagged With: How to meditate in a sauna

SWEAT THERAPY AUDIO

May 28, 2011 By Stephen Leave a Comment

Sweat Therapy Audio (STA) is an audio recording designed to be listened to with a personal audio player using headphones in a Finnish-style sauna. STA combines meditation, music, and sweating while the participant is encouraged to confront personal challenges. Music was produced and performed by Sam Greene and Alex Rivera

Slip on your headphones and get in the sauna. Sit back and relax, get into the heat, and go off into your altered state of consciousness.

Sweat Therapy Audio combines three ancient wisdom practices – meditation, music, and sweating while Dr. Colmant encourages you to confront your personal priority challenge. Sweating procedures have been used throughout the world for thousands of years to help people gain greater physical, mental and spiritual well-being. Examples include the Finnish Sauna, the American Indian Sweat Lodge, and the Russian Bania to name a few. A sweat session is a powerful way to mark the beginning or completion of a personal journey or other personal commitment to change. It is also a great way to help keep your life in balance and harmony.

Sauna bathing is beneficial for the prevention and treatment of some lung, heart, and skin problems. It promotes deeper sleep, pain relief, muscle relaxation, and has been helpful in treating insomnia and arthritis. It also promotes positive effects on feeling states.

Stephen Colmant, Ph.D. is a Licensed Psychologist and has more than 15 years experience working with people with a wide range of treatment issues in a variety of settings. He is the author of Using the Sweat Lodge Ceremony as Group Therapy for Navajo Youth and Sweat therapy. Dr. Colmant lives with his wife and daughter on the foothills of the Great Smoky Mountains in Bryson City, NC.

SAUNA

This activity was designed to be performed with the use of a Finnish-style sauna. The temperature inside the sauna should be between 62 degrees Celsius (145 degrees Fahrenheit) to 85 degrees Celsius (185 degrees Fahrenheit). The hotter it is, the harder this session will be to complete.

What You Will Need

• 1 quart of water.

• Audio player such as a Personal Audio Player with Headphones.

• Two towels (one for inside the sauna and one for rinsing off in the shower afterwards).

Instructions

Put on your headphones of your portable audio player.
Enter the sauna and lay a towel down on the bench.
Sit down on your towel and hit play on your portable audio player.

The session includes three, 11-minute intervals inside the sauna with two, 5-minute breaks and a 15-minute recovery period. Listen to the recording throughout the sauna intervals, the breaks, and the recovery period. You will be prompted when to leave and re-enter the sauna. The entire session will take a little less than an hour. BUY NOW for just $9.99.

Filed Under: Product reviews, Sweat Therapy Tagged With: sauna meditation, Sweat Therapy, SWEAT THERAPY AUDIO