Evidence-Based Protocols

HQ RecoveryProtocol

Two science-backed pathways — one built for athletes, one built for the everyday mind and body. Choose your protocol and follow the sequence.

Sports Recovery

Reduce muscle soreness, enhance recovery, and promote circulation post-exercise.

Ideal for athletes or anyone following high-intensity training.

Total Time 45–60 min

Start here

Compression Boots

20 minutes Moderate intensity

Kick-starts recovery by increasing venous return and lymphatic drainage, reducing muscle swelling while inflammation is still high post-workout.

Studies show pneumatic compression enhances lactate clearance and reduces delayed onset muscle soreness (DOMS).

After compression

Cold Plunge

3–10 minutes 10–15°C / 50–59°F

Immerse up to chest. Breathe slowly and steadily. Cold water vasoconstricts blood vessels, reducing inflammation — most effective within 30 minutes post-exercise.

Cold water immersion reduces perceived muscle soreness and speeds recovery post-exercise.

After cold plunge

Sauna

15–20 minutes 70–90°C / 158–194°F

Enter once your body has warmed back up from the cold plunge. Alternating cold and heat creates a vascular pump — vasoconstriction followed by vasodilation — boosting circulation and stimulating heat shock proteins.

Contrast therapy enhances blood flow and post-exercise recovery. Regular sauna use improves endurance by increasing plasma volume.

Optional

Final cool-down

Jacuzzi / Hot Tub

10 minutes 38–40°C / 100–104°F

Final relaxation phase. Placing it last prevents it from blunting the anti-inflammatory effect of the cold plunge. Skip if still warm from sauna or short on time.

Using heat immediately after exercise can increase inflammation if not sequenced properly — the sauna step ensures the body is ready for this final phase.

Why This Order Works

Step 1Compression Boots

Goes first to maximise fluid mobility while inflammation is still elevated. Compression before cold exposure ensures better lymphatic drainage before vessels tighten.

Step 2Cold Plunge

After compression, vasoconstriction from cold water targets inflammation effectively. The earlier drainage step means cold exposure works on a better baseline.

Step 3Sauna

The hot–cold contrast is the protocol's engine. Vasodilation follows vasoconstriction, creating a pumping effect that flushes metabolic waste and accelerates healing.

Step 4Jacuzzi

Optional final phase. Serves as a wind-down without interfering with the sequence — placed last so it doesn't blunt the anti-inflammatory effect of the cold plunge.

Mental & Physical Wellness

Decrease stress, promote circulation, improve mood and sleep.

Ideal for general wellness, stress relief, and low-intensity recovery.

Total Time 45–60 min

Begin here

Jacuzzi

15 minutes

Sit comfortably and focus on your breathing. Warm water triggers parasympathetic activation — it loosens muscles, calms the mind, and sets a relaxed tone before anything else begins.

Warm water immersion reduces cortisol levels and anxiety, providing the ideal starting state for a wellness session.

After jacuzzi

Sauna

15–20 minutes

Meditate or practice slow breathing during this phase. Intensifies relaxation and promotes cardiovascular benefits. Heat exposure boosts endorphins and mimics mild exercise for heart health.

Sauna bathing is linked to reduced stress and lower risk of cardiovascular and neurological disease.

After sauna

Cold Plunge

2–3 minutes In and out quickly

In and out quickly — focus on slow nasal breathing throughout. This mental "reset" closes the heat phase with a norepinephrine and dopamine surge, enhancing alertness and elevating mood.

Cold exposure post-sauna increases cold shock protein expression and reduces symptoms of anxiety and depression.

Close the session

Compression Boots

15–20 minutes Mindfulness recommended

A calm, seated position to close the session and return the body to baseline. Pair with mindfulness or guided breathing to compound the session's mental and physical benefits.

Compression at session end complements all previous modalities without interfering with their effects, further improving circulation and recovery.

Why This Order Works

Step 1Jacuzzi

Starting with warm water creates immediate parasympathetic activation — the body's rest-and-digest state. Cortisol drops, muscles loosen, and the mind softens before any deeper stimulus.

Step 2Sauna

Built on the relaxed foundation from the jacuzzi, heat deepens the cardiovascular and hormonal benefits. Endorphin release and mimicked exercise load make this the protocol's centrepiece.

Step 3Cold Plunge

Cold after heat amplifies mood effects. The dopamine and norepinephrine release is sharper when coming from a warm baseline — and the contrast sharpens focus for hours afterward.

Step 4Compression Boots

Provides a still, seated close to the session. Gentle compression returns the body to baseline while mindfulness practice locks in the mental benefit.

Protocol at a Glance

Compression Boots

Step 1 — Start

Step 4 — End

Cold Plunge

Step 2 — After compression

Step 3 — After sauna

Sauna

Step 3 — After cold

Step 2 — After jacuzzi

Jacuzzi / Hot Tub

Step 4 — Optional final