Using the Stonehaven Ritual to Alleviate Chronic Pain

*The cedar hot tub and sauna overlooking the Delaware River at Stonehaven Catskills.*

At Stonehaven Catskills, we encourage guests and residents alike to make use of the various hydrotherapy options available to them, including the cedar barrel sauna, the cedar hot tub, and hot/cold shower. We've even made sure there is a comfy robe and slippers set in your bedroom closet!

The water flowing into your cedar hot tub and cold spring shower is drawn from a mountain spring in the ancient highlands above Narrowsburg, New York, where the Catskill forests and Delaware River Valley have been quietly filtering rainwater and snowmelt through layers of rock and earth for centuries.

Laboratory tests confirm the purity of this water, remarkably free of the chlorine, disinfection byproducts, heavy metals, and chemical additives found in municipal supplies. What you are immersing yourself in is essentially living mountain water in its most natural state.

Its exceptional softness, with virtually no mineral hardness, means it is extraordinarily gentle on your skin, hair, and senses, leaving none of the dryness or residue that treated water can cause. Its slightly acidic pH—perfectly mirroring the natural chemistry of healthy skin—means it works with your body rather than against it, supporting your skin's natural protective barrier as you move between the enveloping heat of the cedar tub and the bracing clarity of the cold shower. This isn't water that has been processed into acceptability—it is water that has arrived at your skin exactly as nature intended, carrying nothing but the quiet integrity of the mountain itself.

The benefits of contrast therapy

Hydrotherapy can be a game changer in many ways: Studies show that regular soaks, saunas, showers, and/or plunges can lead to better sleep, improved circulation, stress reduction, boosted immunity, and elevated mood levels. Hydrotherapy can also alleviate chronic pain, especially when a hot and cold sequence is employed.

Contrast therapy--hot and cold immersion in a sequence--utilizes the extremes of hot and cold water to trigger geothermal responses in the body. For example, a sauna generates heat which serves to dilate blood vessels and allow for greater circulation. If we immediately follow our sauna visit by a cold shower, our blood vessels quickly constrict. This action of vasodilation and vasoconstriction (also known as vasoshunting) is what allows our body to eliminate toxins while decreasing inflammation in muscles.

Less inflammation and toxins in our muscles equates to less pain in our bodies. (Which is why contrast therapy is also a great addition to your post-exercise routine.) Additionally, hot/cold therapy stimulates our vagus nerve, sending a signal to the entire body to relax and reset.

Finally, contrast therapy is a great way to regulate cortisol retention in our bodies. Cortisol is a steroid hormone produced by our adrenal glands that regulates the body's metabolism and immunity in response to stress. Too much cortisol can cause inflammation, weight gain, high blood pressure, high blood sugar, excessive hair growth, and/or osteoporosis. Too little cortisol can result in fatigue, unhealthy weight loss, and low blood pressure. All of these symptoms can also result in pain in the body.

Try the Stonehaven River Ritual to alleviate pain

The Stonehaven River Ritual is designed to be a complete mind-body circuit: Awaken every sense, heat every muscle, and still every thought. Move through it slowly. Let the River be your guide.

A few things before you begin:

Do this ritual with a friend, not alone.
Drink water generously between rounds.
First-timers should complete one round only — listen to your body. If you feel lightheaded in the sauna or hot tub, step outside immediately and breathe slowly.

This circuit is designed for healthy adults; please consult a physician if you have cardiovascular concerns and do not participate in a circuit if you are dealing with any of the following conditions: open wounds or rashes; diabetes; dermatitis; vascular diseases; deep vein thrombosis; multiple sclerosis (MS); heart disease or hypertension; pregnancy.

Now, go grab that robe and slippers. And let the River be your Guide.

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