Hot bathing involves immersing your body in warm to hot water, offering a range of physical, mental and emotional benefits. This practice, enjoyed worldwide, is a powerful tool for relaxation, improved circulation and overall wellbeing.
A beginner's guide to: Hot bathing
thermal bathing, hot tub soaking, onsen
Get started with our hot bathing practice instructions in our free mobile app
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
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Check out our safety recommendations.
Choose your hot water option: at home in your bath or find a venue.
If you're heading out to hot thermal springs or a recovery centre, pack your essentials and get ready to relax!
When you are ready, head to our Practice Guides and get started.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
What is hot bathing?
Hot bathing is a time-honoured practice that has been embraced across various cultures for its profound wellness benefits. Whether it’s soaking in a Japanese onsen, relaxing in a Turkish hammam or enjoying a hot tub at home, the act of immersing oneself in warm water is more than just a cleaning chore – it’s a tried and tested practice to enhance physical and mental care. The warmth of the water helps to relax muscles, ease tension and improve circulation, offering a sanctuary for rejuvenation. Beyond its physical benefits, hot bathing can also be a deeply calming experience, reducing stress and promoting mental clarity. Whether you’re looking to unwind after a long day, soothe sore muscles or simply find a moment of quietness, hot bathing offers a versatile and accessible way to enhance your health.
What hot bathing looks like
Why hot bathing is good for you
Research indicates that Hot bathing speeds recovery and reduces pain. Regular soaking can also lift mood, improve stress responses and enhance circulation.
Helps pain relief & muscle recovery
Focus area: Recovery (Impact rating: High)
More energy, less fatigue
Focus area: Vitality (Impact rating: Medium)
People who love hot bathing
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Real people's experiences
Starting hotbathing? Read this first
Ready for a warm, soothing soak? Before you settle in, there are some important considerations to explore. Take a look through the different styles and other essential information on hot bathing so that you can fully enjoy this relaxing activity.
Common styles
Thermal hot springs
Spas and recovery centres
Private bath at home
Public pools and aquatic centres
Safety
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Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
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Ensure the water temperature is not too hot to avoid burns or overheating.
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Limit your time in the hot bath to the minimum recommended duration.
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Stay hydrated.
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Use caution when entering and exiting the bath.
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Do not bathe under the influence of alcohol or drugs.
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Exit immediately if you feel lightheaded, dizzy or unwell.
What you might experience
🤔
"Is this really going to be as relaxing as they say?"
😊
"This warmth feels amazing!"
😬
"Am I staying in too long?"
😌
"This is more peaceful than I expected."
😊
"I feel completely relaxed!"
Try hot bathing today
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
What you need to know about hot bathing
Let's compare the different ways to start hot bathing for the first time: self-led (using online guided sources) or in a group (IRL).
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
Some cultures, like in Russia, use steam baths (banya) followed by a cold plunge to refresh the body.
The natural hot springs of Iceland have been a bathing spot for over 1,000 years.
In the 16th century, hot bathing became less common in Europe due to concerns about spreading disease.
The earliest known hot tubs were used by the Ancient Greeks and Japanese as early as 500 B.C.
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Academic research we rate
The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review
An, J., Lee, I., & Yi, Y. (2019). The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review. International Journal of Environmental Research and Public Health, 16(7), 1280. https://doi.org/10.3390/ijerph16071280
Effects of balneotherapy and spa therapy on levels of cortisol as a stress biomarker: a systematic review
Antonelli, M., & Donelli, D. (2018). Effects of balneotherapy and spa therapy on levels of cortisol as a stress biomarker: a systematic review. International Journal of Biometeorology, 62(6), 913–924. https://doi.org/10.1007/s00484-018-1504-8
Acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults
Hoekstra, S. P., Bishop, N. C., Faulkner, S. H., Bailey, S. J., & Leicht, C. A. (2018). Acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults. Journal of Applied Physiology, 125(6), 2008–2018. https://doi.org/10.1152/japplphysiol.00407.2018
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7 research pieces
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