The Science Behind Ilma
Ancient practices validated by modern research. Explore the evidence behind breathwork, cold exposure, and heat therapy.
While practices like sauna, cold exposure, and controlled breathing have been used for thousands of years, modern science is only beginning to understand why they work. Research from institutions around the world is revealing the physiological mechanisms behind these ancient traditions.
Below is a summary of key scientific findings. This is not medical advice - always consult with a healthcare provider before starting any new wellness practice.
Cold Exposure
Norepinephrine Release
200-300% increase in norepinephrine, improving focus and mood
Brown Fat Activation
Activates metabolically active brown adipose tissue for thermogenesis
Reduced Inflammation
Decreases inflammatory markers like IL-6 and CRP
Improved Circulation
Vasoconstriction followed by vasodilation improves vascular health
Enhanced Recovery
Reduces muscle soreness and speeds recovery from exercise
Key Research
A 2014 PNAS study showed that trained individuals using cold exposure and breathing techniques could voluntarily influence their immune response - something previously thought impossible. The Radboud University study demonstrated reduced inflammatory markers and increased anti-inflammatory cytokines.
Sauna / Heat Therapy
Heat Shock Proteins
Activates cellular repair mechanisms and protein quality control
Cardiovascular Health
4-7 sessions/week associated with 50% reduced risk of heart disease
Brain Health
65% reduced risk of Alzheimer's in frequent sauna users
Growth Hormone
Up to 16x increase in growth hormone with heat exposure
Longevity
Regular sauna use associated with reduced all-cause mortality
Key Research
The KIHD (Kuopio Ischemic Heart Disease) study followed over 2,000 Finnish men for 20+ years. Those who used sauna 4-7 times per week had a 50% lower risk of fatal cardiovascular disease and a 40% lower risk of all-cause mortality compared to once-weekly users. A separate study showed 65% reduced risk of dementia in frequent sauna users.
Breathwork
Autonomic Control
Voluntary influence over typically involuntary nervous system functions
Immune Modulation
Studies show trained practitioners can influence immune response
Stress Resilience
Improved HRV and reduced cortisol response to stressors
Alkalosis Effects
Temporary changes in blood pH affect cellular signaling
Key Research
Research published in Nature demonstrated that specific breathing patterns can directly influence the autonomic nervous system. The "physiological sigh" (double inhale, long exhale) was shown to be the fastest way to reduce stress. Controlled hyperventilation has been shown to create temporary alkalosis that affects cellular signaling and immune function.
The Synergy Effect
While each practice has benefits on its own, the combination appears to create synergistic effects. Breathwork prepares the nervous system for cold exposure. Cold exposure enhances the cardiovascular benefits of sauna. Sauna improves recovery from cold stress.
This combination - known as contrast therapy when alternating hot and cold - has been practiced in Finnish culture for centuries. Modern research is beginning to validate what these cultures knew intuitively.
Note: The information on this page is for educational purposes only and is not intended as medical advice. While the research cited is from peer-reviewed sources, individual results may vary. Always consult with a healthcare provider before beginning any new wellness practice, especially if you have existing health conditions.
Experience It Yourself
The best way to understand these practices is to try them. Start with what you have and progress at your own pace.