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Cool down fully between rounds: cold shower, cold plunge, or 5-10 minutes of outdoor air. Do not return to the sauna immediately. 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The timer will play a loud bell at each transition so you can leave your phone outside the sauna or bath.","sourceUrl":"https://ilmawellness.com/exercises/hot-cold-contrast","pageTitle":"Hot-Cold Contrast","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"procedure"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Cardiovascular","confidence":"declared"},{"predicate":"TARGETS","targetName":"Full Body","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Sauna"},{"predicate":"REQUIRES","targetName":"Cold Plunge"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Intermediate","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:hypnagogic-relaxation","@type":"pilates:Exercise","name":"Hypnagogic Relaxation","description":"Hover at the edge of sleep without falling asleep. 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Access the hypnagogic state for creativity, problem-solving, and deep restoration.","sourceUrl":"https://ilmawellness.com/exercises/hypnagogic-relaxation","pageTitle":"Hypnagogic Relaxation","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Nervous System","confidence":"declared"},{"predicate":"TARGETS","targetName":"Mind","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Mat"},{"predicate":"REQUIRES","targetName":"Blanket"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Intermediate","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:ice-bath-advanced","@type":"pilates:Exercise","name":"Ice Bath Advanced","description":"Extended cold exposure at 2-5°C for 5-10 minutes. 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Warm up naturally — movement, warm drink, dry clothes.","sourceUrl":"https://ilmawellness.com/exercises/ice-bath-advanced","pageTitle":"Ice Bath Advanced","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"procedure"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Full Body","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Ice Bath"},{"predicate":"REQUIRES","targetName":"Timer"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Advanced","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:ice-bath-beginner","@type":"pilates:Exercise","name":"Ice Bath Beginner","description":"Your first ice bath: 10-15°C water for 2 minutes. Focus on slow breathing. 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Move your body — walk around, make a warm drink. Full rewarming takes 15-30 minutes.","sourceUrl":"https://ilmawellness.com/exercises/ice-bath-beginner","pageTitle":"Ice Bath Beginner","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"procedure"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Full Body","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Ice Bath"},{"predicate":"REQUIRES","targetName":"Timer"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:ice-bath-intermediate","@type":"pilates:Exercise","name":"Ice Bath Intermediate","description":"Cold plunge at 5-10°C for 3-5 minutes. Maintain calm breathing. 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Avoid a hot shower for 20 minutes to maximise brown fat activation and natural rewarming.","sourceUrl":"https://ilmawellness.com/exercises/ice-bath-intermediate","pageTitle":"Ice Bath Intermediate","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"procedure"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Full Body","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Ice Bath"},{"predicate":"REQUIRES","targetName":"Timer"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Intermediate","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:infrared-sauna-session","@type":"pilates:Exercise","name":"Infrared Sauna Session","description":"Lower temperature (45-60°C), longer duration. 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No rounds — this is a single continuous session.","sourceUrl":"https://ilmawellness.com/exercises/infrared-sauna-session","pageTitle":"Infrared Sauna Session","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"procedure"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Deep Tissue","confidence":"declared"},{"predicate":"TARGETS","targetName":"Cardiovascular","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Infrared Sauna"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:legs-up-the-wall-nsdr","@type":"pilates:Exercise","name":"Legs Up The Wall NSDR","description":"Inversion pose combined with NSDR techniques. Promotes venous return, reduces inflammation, and calms the nervous system.","hasChunks":[{"chunkId":"ilma:exercise:legs-up-the-wall-nsdr#c1","text":"Inversion pose combined with NSDR techniques. Promotes venous return, reduces inflammation, and calms the nervous system.","sourceUrl":"https://ilmawellness.com/exercises/legs-up-the-wall-nsdr","pageTitle":"Legs Up The Wall NSDR","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Legs","confidence":"declared"},{"predicate":"TARGETS","targetName":"Nervous System","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Mat"},{"predicate":"REQUIRES","targetName":"Wall"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:loving-kindness-metta","@type":"pilates:Exercise","name":"Loving Kindness (Metta)","description":"Send wishes of wellbeing to yourself, loved ones, neutral people, and all beings. Cultivates compassion.","hasChunks":[{"chunkId":"ilma:exercise:loving-kindness-metta#c1","text":"Send wishes of wellbeing to yourself, loved ones, neutral people, and all beings. Cultivates compassion.","sourceUrl":"https://ilmawellness.com/exercises/loving-kindness-metta","pageTitle":"Loving Kindness (Metta)","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Mind","confidence":"declared"},{"predicate":"TARGETS","targetName":"Heart","confidence":"declared"},{"predicate":"INSTANCE_OF","targetName":"Meditation","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:l-yly-ritual","@type":"pilates:Exercise","name":"Löyly Ritual","description":"The art of throwing water on sauna stones. Create steam (löyly), breathe deeply, embrace the heat wave. A meditative practice.","hasChunks":[{"chunkId":"ilma:exercise:l-yly-ritual#c1","text":"The art of throwing water on sauna stones. Create steam (löyly), breathe deeply, embrace the heat wave. A meditative practice.","sourceUrl":"https://ilmawellness.com/exercises/l-yly-ritual","pageTitle":"Löyly Ritual","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"},{"chunkId":"ilma:exercise:l-yly-ritual#c2","text":"Ensure the sauna is heated to your desired temperature (typically 70-90°C / 160-195°F). 2. Have a bucket of clean water and a ladle within easy reach of the stove. 3. Enter the sauna and sit on a bench at a comfortable height. 4. Place a towel on the bench to sit on. 5. Ensure you are hydrated before beginning. 1. Settle onto the bench and allow your body to acclimate to the heat for 1-2 minutes. 2. Using the ladle, scoop a small amount of water (start with 1/4 ladle). 3.","sourceUrl":"https://ilmawellness.com/exercises/l-yly-ritual","pageTitle":"Löyly Ritual","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"procedure"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Respiratory","confidence":"declared"},{"predicate":"TARGETS","targetName":"Cardiovascular","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Sauna"},{"predicate":"REQUIRES","targetName":"Water"},{"predicate":"REQUIRES","targetName":"Ladle"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Intermediate","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:nervous-system-reset","@type":"pilates:Exercise","name":"Nervous System Reset","description":"Quick NSDR protocol to shift from sympathetic (fight/flight) to parasympathetic (rest/digest) state. Perfect for stress relief.","hasChunks":[{"chunkId":"ilma:exercise:nervous-system-reset#c1","text":"Quick NSDR protocol to shift from sympathetic (fight/flight) to parasympathetic (rest/digest) state. Perfect for stress relief.","sourceUrl":"https://ilmawellness.com/exercises/nervous-system-reset","pageTitle":"Nervous System Reset","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Nervous System","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Mat"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:nsdr-protocol","@type":"pilates:Exercise","name":"NSDR Protocol","description":"Andrew Huberman's Non-Sleep Deep Rest protocol. Combines body scanning with intentional relaxation to restore mental and physical energy.","hasChunks":[{"chunkId":"ilma:exercise:nsdr-protocol#c1","text":"Andrew Huberman's Non-Sleep Deep Rest protocol. Combines body scanning with intentional relaxation to restore mental and physical energy.","sourceUrl":"https://ilmawellness.com/exercises/nsdr-protocol","pageTitle":"NSDR Protocol","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Nervous System","confidence":"declared"},{"predicate":"TARGETS","targetName":"Mind","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Mat"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:open-awareness","@type":"pilates:Exercise","name":"Open Awareness","description":"Rest in spacious awareness without focusing on any object. Let thoughts and sensations pass like clouds.","hasChunks":[{"chunkId":"ilma:exercise:open-awareness#c1","text":"Rest in spacious awareness without focusing on any object. Let thoughts and sensations pass like clouds.","sourceUrl":"https://ilmawellness.com/exercises/open-awareness","pageTitle":"Open Awareness","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Mind","confidence":"declared"},{"predicate":"INSTANCE_OF","targetName":"Meditation","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Intermediate","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:physiological-sigh","@type":"pilates:Exercise","name":"Physiological Sigh","description":"Double inhale through nose, long exhale through mouth. The fastest way to calm down, backed by Stanford research.","hasChunks":[{"chunkId":"ilma:exercise:physiological-sigh#c1","text":"Double inhale through nose, long exhale through mouth. The fastest way to calm down, backed by Stanford research.","sourceUrl":"https://ilmawellness.com/exercises/physiological-sigh","pageTitle":"Physiological Sigh","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"},{"chunkId":"ilma:exercise:physiological-sigh#c2","text":"This can be done anywhere, in any position. Take a full inhale through the nose. At the top of that inhale, without exhaling, take a second short sharp inhale through the nose — a top-up that fills any remaining lung space. Then exhale slowly and completely through the mouth with a soft audible sigh. That is one physiological sigh. One or two is enough to downshift the nervous system in under 30 seconds. Three to five stacked back-to-back handles most acute stress. Use it between meetings, before sleep, or the moment you notice your breathing has gone shallow and fast.","sourceUrl":"https://ilmawellness.com/exercises/physiological-sigh","pageTitle":"Physiological Sigh","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"procedure"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Diaphragm","confidence":"declared"},{"predicate":"INSTANCE_OF","targetName":"Breathwork","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:post-cold-warming","@type":"pilates:Exercise","name":"Post-Cold Warming","description":"Gentle movement and breathing after cold exposure. Let your body naturally rewarm. No hot showers immediately.","hasChunks":[{"chunkId":"ilma:exercise:post-cold-warming#c1","text":"Gentle movement and breathing after cold exposure. Let your body naturally rewarm. No hot showers immediately.","sourceUrl":"https://ilmawellness.com/exercises/post-cold-warming","pageTitle":"Post-Cold Warming","publisher":"Ilma","retrieved":"2026-06-19T09:34:06.754Z","contentType":"definition"}],"relations":[{"predicate":"PRODUCED_BY","targetName":"Ilma","targetId":"ilma:organization","targetUri":"https://ilmawellness.com"},{"predicate":"TARGETS","targetName":"Full Body","confidence":"declared"},{"predicate":"REQUIRES","targetName":"Blanket"},{"predicate":"REQUIRES","targetName":"Warm Space"},{"predicate":"INSTANCE_OF","targetName":"Recovery","context":{"field":"category"}},{"predicate":"SUITED_FOR","targetName":"Beginner","confidence":"declared","context":{"field":"level"}}]},{"entityId":"ilma:exercise:power-breathing","@type":"pilates:Exercise","name":"Power Breathing","description":"Intense breathing technique: 30-40 deep breaths, exhale and hold, then recovery breath. 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