PsychSymposium.com

10 August
2010

The Mind, Body and Spiritual Benefits of Sweating

People have used sweat rituals around the world for thousands of years to gain greater physical, mental, and spiritual well-being. Examples include the Finnish Sauna, the American Indian Sweat Lodge, the Russian Banya, the Jewish Shvitz, and the Islamic hammam to name a few. Like Carl Jung’s Concept of the Archetype, sweat practices continue to re-emerge in different forms. The intense physical and psychological experience can and will continue to be harnessed for a multitude of purposes. Some have used the practice of sweating to heal illness, socialization, for exercise, to promote spirituality, or as an aid in meditation. Others have used sweat practices as a sexual aphrodisiac, to promote prostitution or as a manipulative tool to promote cult-like agendas. The work of my research team at Oklahoma State University in developing Sweat Therapy in counseling psychology focused on using this powerful technique to promote health, psychological healing, and human growth.

Sweat rituals are much more than just intense heat exposure. Intense heat exposure unchecked can result in heat disorders like heat stroke, heat exhaustion, heat collapse and death. Sweat rituals developed over centuries through human intelligence, creativity, and wisdom to optimize the experience to promote health. Like many holistic practices, sweat rituals are multidimensional. In addition to cultural priming, the theoretical model developed by myself and Allen Eason, Ph.D. of Kansas State University, focuses on four factors that contribute to the therapeutic effects of sweat rituals.

Exercise

The first factor is exercise. Sweat rituals give people an intense cardiovascular workout. The main differences between sweat rituals and typical forms of exercise, is that sweat rituals do not include the adrenaline surge and cause muscle relaxation. The fact that they do not require movement opens them up to people with ambulatory problems. The heart gets a good workout during a sauna and results in improved endothelial functioning. Cardiac output is increased by 60% to 70%. This is a function of increased heart rate which increases to about twice the resting rate, a 40% decrease in peripheral resistance of the vessels, and a decrease in diastolic and mean arterial pressures, with practically no change in systolic pressure. Sweat rituals are known to be beneficial in the prevention and treatment of lung, heart, and skin problems. Additionally, research has shown that sweating promotes deeper sleep, pain relief, muscle relaxation, stress relief and has been helpful in treating insomnia and arthritis. Some interesting findings recently coming out of Japan are that sweat rituals help to reduce depression, anxiety and even body fat. Sweat rituals are contraindicated during high-risk pregnancies and for people with unstable angina pectoris, recent myocardial infarction, severe aortic stenosis, decompensated heart failure, and cardiac arrhythmia.

Self-Regulation

The second factor is self-regulation. Self-Regulation is the activity of setting, working toward and achieving goals related to one’s personal desires. Sweating is an intense physical experience. It pushes the person to naturally bring thinking inwards to become more introspective as they appreciate their personal reactions to the heat. That means personal concerns come more quickly to the surface. The effects of heat on muscle relaxation help the person get into a deep state of relaxation.

Introspection and deep relaxation characterize the altered state of consciousness one gains while sweating. From introspection, personal goals develop. Personal issues are amplified through the low-to-moderate stress of the sweat experience which pushes the person to get down to it and get to the heart of the matter. Which personal issues are more pressing becomes clearer and problem solving becomes more efficient. Greater self-disclosure was a main finding of our research in which sweat therapy groups were compared to groups in a standard office setting.

Metaphorical Contextual Elements

Metaphorical Contextual Elements comprise the next therapeutic feature. The contextual elements promote biopsychosocial benefits through metaphor and the expression of ritual. Rituals are vehicles to spirituality and promote our sense of meaning, purpose and connectedness. Traditionally, the longest standing forms of sweat practices have each incorporated sweating for rites of initiation and transformation including birth, puberty, weddings, and death. There is a complex interaction of physiological effects, symbols and metaphors involved in sweat rituals that make it an ideal vehicle for rites of initiation and transformation.

Whether studying the traditional use of the American Indian sweat lodge or Finnish Sauna folklore, a common metaphor used is a return to the womb. The archetype of the womb is one of connectedness, interconnectedness, unity, community and protection. The womb provides a protective membrane that creates and sustains life. The gentle womb-like warmth of the typically small enclosures used for sweat practices promotes a sense of safety, relaxation and openness versus anxiety and defensiveness.

As time passes the heat feels more intense and the experience provides an ordeal that one submits to. Change is symbolically represented by basic elements (earth, air, fire, water) changing forms. Fire burns wood turning to smoke. Rocks glow red with heat. Water thrown on super-heated rocks changes to steam and intense heat. One withstands the heat as proof of fitness and commitment. The experience is a lesson in humility as the intensity grows. Just at the point of feeling wiped out, the person emerges from the sweat. . . they begin to recuperate and drink wholesome life-giving water. Then comes the feeling of strength and rejuvenation. The invigorating ritual brings the participant to life again. Through submission and ordeal one becomes wiser and learns a lesson in humility by experiencing a rite of death and rebirth that marks the passage to a higher level of maturity.

Interpersonal Factors

The fourth therapeutic feature is Interpersonal Factors. Our research compared therapeutic factors for groups in sweat and non-sweat conditions. We used multiple ways of assessing therapeutic factors such as having participants write about their group experience, the use of questionnaires, audio recordings, as well as attendance and dropout rates. The results were that the sweat therapy groups had greater therapeutic quality compared to the non-sweat groups. Sweat therapy group participants perceived a greater availability of therapeutic factors, reported sessions to be more useful, and had less absenteeism and group dropouts than non-sweat group counseling participants.

One condition promoted by sweating that accelerates interpersonal interaction is Genuineness. To be genuine is to be aware of one’s own feelings rather than presenting an outward facade of one attitude while actually holding another attitude at a deeper or unconscious level. Being genuine also involves the willingness to be and to express, in one's words and one's behavior, the various thoughts and feelings which exist within one's self.

People seem to GET REAL a lot quicker in a sauna than they do in an office setting. When you’re sitting in a sauna you’re relaxed and less defensive. You’re sitting with others, half-naked, and sweating profusely. The façade starts to melt away. As described earlier, there’s a push toward becoming more introspective as one monitors their reactions to the heat. This causes people to examine what else is going on within them. These conditions promote people becoming more willing to self-disclose and say what’s on their mind. Individuals in a group getting more REAL with themselves and one another, makes for a cohesive group.

There is no one way or even a “best way” to incorporate a sweat ritual into your life. For most Americans, their access to a sweat practice such as a sauna or steam room is at their local fitness center, YMCA, or spa. Adding a high-end feature to your house such as a sauna is one of the best ways to upgrade your home resale value as well as your lifestyle. Examples of cohesive groups using sweat rituals are everywhere and not just among traditional ethnic groups. I encourage people to make the most of the sweat ritual experience by incorporating music, meditation, aromatherapy and even throwing sauna parties. Used responsibly, sweat rituals have few risks and offer numerous benefits to body, mind and spirit.

References

Eason, E. A., Colmant, S. A., and Winterowd, C.L. (2009). Sweat Therapy Theory, Practice, and Efficacy. Journal of Experiential Education, Volume 32, 2 pp 121-136.

Posted by colmant at 07:04 | Comments (0) | Trackbacks (0)

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Stephen Colmant, Ph.D.
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29 April
2010

16th century feudal warlord's sauna unearthed in Kyoto

[Cultural Validity]

4/29/10 - The Mainichi Daily News

KYOTO -- Remains of a sauna have been discovered at the site of famous feudal warlord Nobunaga Oda's 16th century residence, a local research body has announced.

The steam bath was found at the ruins of Nijo-Goshinzo residence in Kyoto's Nakagyo Ward, which belonged to Oda, one of the most powerful figures of Japan's warring states period.

An official at the Kyoto City Archaeological Research Institute pointed out that, "It's possible that the warlord welcomed his guests with a steam bath and tea ceremony back then."

The bathhouse was about seven by six meters in size. A U-shaped furnace and a stone foundation, measuring 1.1 by 1.7 meters and 1.5 by 1.8 meters, respectively, were also found inside the building. The furnace was dug down to around 50 centimeters below ground level and surrounded by stones.
Researchers determined the remains were from the 16th century based on the earthenware discovered along with the structure. They have also excavated a well and another furnace used for footbaths.

According to the institute, holding a tea ceremony after a bath was popular among upper class people of that time. The unearthed sauna reportedly has almost the same architectural features as those of the Okaku-dai, the nation's oldest bathhouse from the Azuchi-Momoyama Period -- now at Nishi-Hongan-ji Temple in Kyoto's Shimogyo Ward and believed to have been relocated from warlord Hideyoshi Toyotomi's Jurakudai palace.

The remains of a 16th century sauna are pictured at the ruins of warlord Nobunaga Oda's Nijo-Goshinzo residence

Continue reading "16th century feudal warlord's sauna unearthed in Kyoto"

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25 March
2010

Incorporating Sweat Therapy in Fitness Centers and Spas

[Sweat Therapy]

For most Americans their access to a sweat practice such as a sauna or steam room is at their local fitness center, YMCA, or spa. There are currently about 30,000 fitness centers and 18,000 spas in the U.S. and their numbers are growing at a robust rate. It is a mistake to think that people attend these facilities only to promote physical health rather than overall well-being. In fact, fitness centers and spas might be one of the most effective sites for prevention intervention of physical and mental disorders. Typically, only minimal attention is paid to the use of saunas and steam rooms in these facilities like making sure they are turned on and clean. Some health spas make sweat practices a main feature of their services and take advantage of cultural priming and metaphorical contextual elements by offering more traditional forms of sweat practices. Examples include the Royal Palace in Brooklyn, NY and the Chicago Sweat Lodge. There is tremendous opportunity to amplify the positive effects of sweat practices on well-being by making the most of the five theoretical factors for how sweat practices work. Some of the ways of achieving this is through the incorporation of meditation, music, aromatherapy, and group work. Examples include creating special sweat groups based on membership or issues. A spa or fitness center could offer special services such as combining sweat with massage or exfoliation or special times for a women’s-only sweat group, a support group for coping with stress, seniors’ sweat, or a sweat-meditation group. Groups will gradually develop their own rituals and can be encouraged to do so by making available aromatherapy, music choice, or other metaphorical contextual elements.

Posted by colmant at 13:49 | Comments (0) | Trackbacks (0)

11 November
2009

The Arizona Sweat Lodge Tragedy & the Facts on Sweat Rituals

[Sweat Therapy]

The sweat lodge tragedy in Sedona, AZ has left three people dead and has generated many questions by those unfamiliar with sweat rituals. This tragedy has also created a dark cloud of suspicion over people making use of sweat rituals.

Sweat rituals have had a central place in societies throughout the world for thousands of years. Examples include the American Indian Sweat lodge, Finnish Sauna, Islamic Hammam, Russian Bania, and Korean Jim Jil Bang to name a few. Like Carl Jung’s Concept of the Archetype, sweat practices continue to re-emerge in different forms. The activity gives the participant an intense physical and psychological experience, the power of which can and will continue to be harnessed for a multitude of purposes. Some have used the practice of sweating to heal illness, socialization, for exercise, to promote spirituality, or as an aid in meditation. Others have used sweat practices as a sexual aphrodisiac, to promote prostitution or as a manipulative tool to promote the agenda of cult-like organizations.

Sweat rituals are known to be beneficial in the prevention and treatment of lung, heart, and skin problems. Additionally, research has shown that sweating promotes deeper sleep, pain relief, muscle relaxation, stress relief and has been helpful in treating insomnia, arthritis, and as an adjunct to cancer treatment. Some interesting findings recently coming out of Japan are that sweat rituals help to reduce depression, anxiety and even body fat.

Sweat rituals are contraindicated during high-risk pregnancies and for people with unstable angina pectoris, recent myocardial infarction, severe aortic stenosis, decompensated heart failure, and cardiac arrhythmia. Hands down the most researched form of sweat ritual is the Finnish Sauna. There has not been as much work on studying the Native American sweat lodge ceremony, so scientists often have to extrapolate findings on the sauna to other forms of sweat rituals. There are two million saunas in Finland among a population of five million. Researchers investigating sauna related deaths in Finland concluded that death in the sauna is a rare event. The rate of death occurring while in a sauna was less than 2 per 100,000 inhabitants. Out of 393 cases of death in a 12 year period, two-thirds were male and half were 50-69 years old, whereas most females were over 70 years of age. The majority of deaths were attributed to various cardiovascular diseases. Ischemic heart disease was the underlying cause of death in 63% of the natural deaths, and in 23% of these, autopsy findings also showed acute myocardial infarction. 50% of all cases had alcohol in their blood.

Intense heat exposure can be therapeutic and it can be deadly. Like a powerful drug, it is the way in which it is used that makes the difference. The context, preparation, helpful aids, temperature, rest periods, and recuperation time are all important. That does not mean that there is just one way or even “a best way” to do it. Although there are many different ways to enjoy a sweat ritual, some important guidelines should be considered.

Consider your amount of food intake before going to sweat. Sweating is a form of exercise. You wouldn’t decide to go for a run right after Thanksgiving dinner and the same should be true for sweating. It is often recommended that one fast for an hour or two before sweating. On the other hand, if you wait too long to eat you can feel faint or weak. A good general rule is to not eat heavy before you sweat and to moderate your pre-sweat meal to how you would before engaging in any intense exercise.

The recommended temperature is 176 to 194º F (80-90º C). Jewelry should be removed as it can feel burning to the skin. Plastic covered sport watches are usually fine and helpful for marking time. The things you will need are two towels and a quart of water. One towel is for bringing in with you into the sweat. This towel can be used for sitting on or other personal hygiene. The second towel is for drying off afterwards. The recommended time inside a sauna is anywhere from 10 to 15 minutes. Take a five-minute break and then repeat. Two to four rounds should do it. During the break drink plenty of water. Allow yourself to lie down and take a longer break to recuperate after your last round. Fifteen minutes should be plenty of time for your body to recuperate and for sweating to stop.

In my fifteen years of avid use of sweat lodges and saunas including lengthy research projects, I have never experienced a participant suffer a heat disorder. Nevertheless, it is important to be aware of the signs and symptoms and how to provide first-aid. Heat disorders include heat collapse, heat exhaustion and heat stroke. The symptoms of heat disorders include headache, nausea, vertigo, weakness, thirst, confusion, irrational behavior, loss of consciousness, convulsions, a lack of sweating, and an abnormally high body temperature. General recommendations for first aid of heat disorders include removing the person from the hot environment, wetting the person’s skin and increasing air movement around the person to improve evaporative cooling until professional methods of cooling are initiated and the seriousness of the condition can be assessed. Fluids should be replaced as soon as possible. No person suspected of being ill from heat stroke should be sent home or left unattended unless a physician has specifically approved such an order. Professional medical treatment should be obtained immediately in the case of heat stroke.

Used responsibly, sweat rituals offer numerous benefits to body, mind and spirit and few risks. My work in developing Sweat Therapy in counseling psychology has focused on using this powerful technique to promote health, psychological healing, and human growth. My research team and I at Oklahoma State University found that sweat rituals can be an excellent medium for group counseling. The experience helps groups bond and participants self-disclose quicker – key ingredients to a productive group. As the facts are revealed about the Sedona sweat lodge tragedy, I suspect we will ultimately learn less about the dangers of sweating and more about the dangers of narcissism.

Posted by Stephen Colmant, Ph.D. at 08:10 | Comments (0) | Trackbacks (0)