Red light therapy uses gentle red and near-infrared light to give your cells an energy boost. The light is absorbed by your cells’ “power stations” (mitochondria), helping them make more ATP—the fuel cells use to repair and perform. With a bit more energy on board, tissues can calm irritation, reduce soreness, improve blood flow, and make fresh collagen for skin and joint support. Results depend on the dose—wavelength, distance, and time—so follow your device’s guide. It doesn’t feel hot like a sauna. Don’t stare into the LEDs; use eye protection if advised.

Infrared heat uses invisible wavelengths (near/mid/far IR) that warm the body directly rather than heating the air. Photons penetrate millimetres to centimetres depending on band; water and proteins absorb them, converting light to gentle thermal energy. Local temperature rise triggers vasodilation and increased microcirculation, easing stiffness and aiding nutrient delivery and waste clearance. Heat-sensitive channels (TRP) and the parasympathetic response encourage relaxation, while mild core warming promotes sweating and flexibility. Benefits depend on dose: temperature, distance, duration, hydration. Avoid excessive heat, and consult a clinician if pregnant, heat-sensitive or with cardiovascular conditions.

Cold exposure (immersion or cold showers) lowers skin temperature, triggering vasoconstriction that centralizes blood flow. Cold receptors (e.g., TRPM8) signal the nervous system; catecholamines rise, alertness increases, and brown-fat thermogenesis helps generate heat. Acute effects include analgesia and reduced swelling. It may ease soreness, but immediate post-lift icing can blunt hypertrophy—use away from growth sessions. Dose: 10–15 °C water, 2–10 minutes, 1–3× weekly; start warmer/shorter. Breathe calmly, move fingers/toes, and rewarm gradually. Avoid with cardiovascular disease, uncontrolled hypertension, Raynaud’s, neuropathy, or pregnancy. Never mix breath holds with water. Finish warm if shivery.

Compression (sleeves/boots) applies external pressure to augment the muscle pump, increase venous and lymphatic return, and reduce interstitial fluid—often easing swelling and perceived soreness. Intermittent/sequential patterns raise shear stress and nitric oxide, improving microcirculation. Pressure also stimulates mechanoreceptors, encouraging a parasympathetic shift and range-of-motion gains.

Vibration (local or whole-body) rapidly stretches muscle spindles, triggering the tonic vibration reflex for higher motor-unit recruitment; it boosts blood flow and may blunt DOMS via neuromodulation. Acute benefits: warm-up, mobility, power; long-term outcomes are mixed.

Dose: Compression 20–60 mmHg, 10–30 min. Vibration 20–50 Hz, 1–4 mm, 30–120 s bouts, 1–5 sets. Avoid with DVT, acute injury, uncontrolled hypertension, pregnancy (WBV), or neuropathy.

Breath training builds CO₂ tolerance, strengthens respiratory muscles, and shifts the nervous system toward calm. Nasal, diaphragmatic breathing filters and humidifies air, adds nitric oxide, and promotes efficient oxygen delivery. Slow rates (≈6 breaths/min) and longer exhales stimulate vagal tone, improving HRV, stress control, sleep quality, and exercise economy. Gentle breath-hold drills can recalibrate the chemoreflex and reduce “air hunger.”

Dose: 5–10 min daily. Try 4–6s inhale, 6–8s exhale (nasal), 2–3 sets. For downshifting post-workout: 1:2 inhale:exhale for 2–5 min. Optional CO₂ tolerance: 3–5 easy end-exhale holds—stop before strain.

Avoid: Never do breath holds in/near water, driving, or standing. Use caution with pregnancy, cardiovascular/respiratory conditions, panic disorder; stop if dizzy.

Tools that nudge your body’s sleep systems—light, temperature, sound, and breath—so circadian timing, arousal, and recovery align. Evening low, warm light reduces melatonin suppression; morning bright light anchors your clock. Cooling helps your core temperature drop, easing sleep onset and reducing wake-ups. Pink/white noise masks disruptions; gentle breath/HRV coaching shifts you into parasympathetic “rest-and-digest.”

Dose

• Morning: 10–30 min outdoor light soon after waking.
  
• Evening: dim, warm (<30 lux) 1–2 h before bed; screens off/filtered.
  
• Temperature: room ~16–19 °C; use a cooling pad to stay thermally neutral.
  
• Sound: steady noise at comfortable, low volume.
  
• Breath: 5–10 min nasal, slow (≈6/min) before lights out.
  

Avoid
Relying on trackers for diagnosis; chasing perfect scores (orthosomnia). Seek medical advice for insomnia, sleep apnea, or significant snoring.