ILMA Exercise Library
Browse our complete collection of Finnish wellness practices.
Showing 24 of 104 exercises (page 2 of 5)
Intermediate Cold Plunge
Building resilience — embrace the discomfort. 3 minutes at 10°C.
Post-Breathwork Plunge
After 3 rounds of power breathing. 2 minutes at 5°C.
Endurance Builder Sauna
Extended heat exposure for heat adaptation.
Finnish Sauna Session
Traditional Finnish sauna: 15-20 minutes at 70-100°C. Sit, relax, sweat. Cool down between rounds. 2-3 rounds recommended.
Infrared Sauna Session
Lower temperature (45-60°C), longer duration. Infrared penetrates deeper for detox and muscle recovery.
Löyly Ritual
The art of throwing water on sauna stones. Create steam (löyly), breathe deeply, embrace the heat wave. A meditative practice.
Recovery Sauna Session
Gentle heat for post-workout recovery.
Sauna Breathing
Combine sauna heat with conscious breathing. Slow, deep breaths to enhance heat tolerance and relaxation.
Sauna Contrast Therapy
Alternating hot sauna with cold plunge.
Traditional Finnish Sauna
Classic 3-round sauna with cold plunge between rounds.
Athletic Recovery Contrast
Optimized for muscle recovery. 4 min hot / 1 min cold x 5 rounds.
Beginner Contrast
Gentle introduction to contrast therapy. 3 min hot / 30 sec cold x 3 rounds.
Finnish Avanto
Traditional Finnish winter swimming. Sauna, then plunge into ice hole in frozen lake. The ultimate contrast therapy.
Finnish Sauna Contrast
Traditional Finnish löyly experience. 15 min sauna / 2 min cold / 5 min rest x 3 rounds.
Hot-Cold Contrast
Alternate between sauna (10-15 min) and cold plunge (1-3 min). 3-4 cycles. Boosts circulation and recovery.
Shower Contrast
Alternate hot and cold water in the shower. 1-2 minutes hot, 30 seconds cold. 3-5 cycles. Great for beginners.
Standard Contrast Protocol
Classic contrast therapy ratio. 3 min hot / 1 min cold x 4 rounds.
Anxiety Relief — 10 Minutes
Calm an anxious mind with grounding techniques and controlled breathing. Combines body awareness with cognitive reframing for immediate relief.
Body Scan — 10 Minutes
Systematic attention to each part of your body, releasing tension as you go. Ideal before or after cold exposure to deepen body awareness.
Body Scan — 20 Minutes
Extended body scan meditation with deeper attention to each region. Includes progressive muscle relaxation cues for complete physical release.
Body Scan Meditation
Progressive relaxation through the body. Start at your toes, move attention slowly to the crown of your head.
Breath Awareness
Simply observe your natural breath without changing it. Notice the rise and fall, the temperature, the rhythm.
Breath Awareness — 10 Minutes
Guided breath awareness meditation. Follow gentle voice cues to deepen your attention on each inhale and exhale, cultivating present-moment awareness.
Breath Awareness — 5 Minutes
A simple timer for unguided breath awareness meditation. Focus on the natural rhythm of your breathing. Perfect for beginners or a quick daily practice.