Biohacking Recovery
A Look at Cryotherapy, Infrared Sauna, and Compression
Biohacking is all about optimizing human performance, health, and well-being through science, technology, and a deep understanding of human physiology and nutrition. Some approaches involve “hijacking” our natural processes—whether through implants, specialized devices, or modern tools—to supply what our bodies may lack in today’s environment. The goal is to enhance our bodies, brains, and minds in ways that nature alone might not provide.
At its core, biohacking employs systems thinking: the human body is composed of various interconnected physiological systems, each of which can be studied, measured, and optimized. By understanding how these systems work, we can enhance existing characteristics or introduce new ones for a desired result in the body’s autoregulatory mechanism, which constantly strives for equilibrium (homeostasis).
This approach has become increasingly popular in the sports world, where many athletes use biohacking techniques to accelerate recovery. In this article, we will focus on three recovery modalities commonly associated with biohacking: cryotherapy, compression therapy, and the infrared sauna.
- Cryotherapy and Biohacking Recovery
Cryotherapy typically involves a brief (two- to three-minute) exposure to extremely cold nitrogen vapor, with temperatures ranging from about -156°C to -196°C. During exercise, the body experiences various physiological changes—including muscle microtears, inflammation, and delayed onset muscle soreness (DOMS). Left unchecked, these conditions require extended healing time. Cryotherapy can help “hack” the recovery process by reducing inflammation and soreness more quickly.
How it works and benefits:
Reduced Inflammation: The cold vapor prompts vasoconstriction (narrowing of blood vessels), which decreases blood flow to affected tissues, reducing metabolic activity and inflammation. Once you exit the cryotherapy chamber, blood vessels re-dilate, helping to flush out waste products like lactic acid and speed up the healing process.
Sympathetic Nervous System Activation: The extreme cold also triggers the sympathetic nervous system (the “fight-or-flight” response), leading to heightened alertness and improved mood post-session.
Improved Blood Circulation: After vasoconstriction, vasodilation brings fresh, oxygenated blood rushing back to muscles and tissues, enhancing overall recovery.
Conclusion (Cryotherapy):
Cryotherapy is a powerful biohacking tool that can significantly speed recovery by reducing inflammation, enhancing blood circulation, boosting mood, and improving metabolic processes.
- Compression Therapy and Biohacking Recovery
Compression therapy applies controlled, consistent pressure to the extremities via specialized garments such as sleeves, boots, or full-body suits. The pressure fluctuations stimulate physiological processes in both the circulatory and lymphatic systems, aiding in faster muscle recovery.
How it works:
Once the athlete wears compression boots (or other devices), controlled air pressure is introduced for a set period. The compression and release actions help push excess fluids and metabolic waste out of the muscles, returning them more quickly to optimal function.
Key benefits:
Reduced Swelling and Inflammation: Excess fluid build-up (common after intense exercise) is pushed back into the circulatory and lymphatic systems, minimizing muscle soreness and swelling.
Improved Blood Circulation: Healthy blood flow delivers oxygen and nutrients while removing lactic acid and other waste products, speeding muscle recovery.
Enhanced Performance: Many biohackers also wear compression garments during high-intensity training to potentially reduce muscle fatigue and improve endurance.
Conclusion (Compression Therapy):
Compression therapy is a prime example of how targeted treatments can enhance the body’s circulatory efficiency, reduce downtime, and support consistent, intensive training.
- Infrared Sauna and Biohacking Recovery
An infrared (IR) sauna uses infrared light to heat the body directly, rather than heating the air around you. Because of their unique wavelengths, infrared rays can target specific therapy goals. Biohackers use IR saunas to optimize physical health, mental clarity, and overall recovery.
How it works:
Exposure to infrared light can affect several systems simultaneously, including the circulatory, cardiac, and muscular systems. Ideal temperatures range from about 45°C to 60°C, allowing users to experience various therapeutic benefits.
Key benefits:
Detoxification: The induced sweating helps expel metabolic waste and toxins, enhancing the body’s natural detox processes.
Pain and Inflammation Reduction: By boosting blood circulation and causing vasodilation, IR saunas help flush out waste products that contribute to muscle soreness and inflammation. This increased blood flow also helps relax muscles in spasm.
Anti-Aging and Skin Health: Opening pores through sweating can improve skin elasticity and tone.
Muscle Recovery: The infrared rays can stimulate heat shock proteins, aiding in muscle repair and shortening overall recovery time.
Cardiovascular Health:
Frequent sessions in an infrared sauna can support cardiovascular health by promoting better blood flow, raising heart rate slightly, and helping lower blood pressure over time. The gentle heat-induced increase in circulation can mimic moderate exercise effects, potentially improving overall cardiac function and endurance. Many biohackers value this added benefit as part of a holistic approach to enhancing both recovery and long-term heart health.
Conclusion (Infrared Sauna):
Biohackers have relied on infrared saunas for years to accelerate recovery, reduce inflammation, and promote overall well-being. By improving blood circulation and stimulating beneficial physiological responses, infrared saunas help athletes train more confidently and recover more efficiently.
Final Thoughts on Biohacking Recovery
Whether it’s cryotherapy, compression therapy, or infrared saunas, these biohacking tools all aim to support faster, more efficient recovery. By leveraging modern science and technology, athletes can decrease downtime, improve performance, and maintain better overall health. As biohacking continues to evolve, these methods stand at the forefront of sports science for anyone looking to optimize their body’s natural restorative processes.
References:
“The Art of Optimizing Your Body and Becoming supper human” are books by Ben Greenfield a well-known biohacker. The book is a practical guide that includes tips on enhancing physical performance through self-experimentation and technological interventions.
“The Practical Guide to Health Optimization” (biohackers handbook) by Olli Sovijärvi, Teemu Arina, and Martti Mikkonen. This book is a comprehensive guide to biohacking, covering a wide range of techniques for optimizing physical and mental health. Cryotherapy and other therapies such as infrared sauna are explored in detail, providing evidence-based approaches to enhancing health.