Powered by infrared light, this treatment involves gently heating your body from within. Compared to a traditional sauna, an infrared sauna works at a lower, more comfortable temperature level (40-60°C). “The result is a gradual, more tolerable heat that still encourages an effective, deep sweat,” explains Caroline Curry, global director of Soho Health Club. “It’s known to support circulation, muscle recovery and relaxation. Regular use can help reduce post-workout soreness, improve flexibility and support cardiovascular health and circulation – similar to light endurance training. It’s particularly useful alongside a consistent training routine, helping the body recover without adding additional physical strain.” 

During your session, you’ll sit or lie back in a warm, enclosed space as your body gradually heats up and begins to sweat. “It’s a slower, more meditative experience than a traditional sauna. Most leave feeling deeply relaxed, clear-headed and physically lighter,” Caroline says. “It’s a simple, effective way to support recovery, improve sleep, and help you reset both physically and mentally.” 

Not for the fainthearted, cryotherapy exposes the body to extremely cold temperatures. This brief cold exposure triggers a natural response in the body, redirecting blood flow towards vital organs and supporting recovery. “It’s commonly used to reduce inflammation, ease muscle soreness and support recovery after intense training,” Caroline explains. “The cold exposure can also stimulate endorphin release, often leaving you feeling more energised. For athletes or anyone training regularly, it’s an efficient way to recover faster and maintain consistency.”

Intense but invigorating, sessions typically last between two and three minutes. “You’ll step into a chamber wearing protective clothing, and soon after you can expect to feel more energised and sharper. It’s great between training sessions or before a busy day when you need a boost – the ideal quick, effective reset.”

Full of vitamins, amino acids and electrolytes, IV drips work by delivering a cocktail of nutrients directly into the bloodstream. Bypassing the digestive system, this method of delivery allows for speedy absorption, and is particularly useful for boosting hydration and addressing certain nutrient deficiencies, according to Caroline. 

“Whether you’re training regularly, travelling or feeling run down, IV therapy can help restore hydration, support immune function and reduce fatigue,” she explains. “For performance, it can also help the body recover more effectively. The experience is calm and comfortable – you’ll be seated or lying down while the drip is administered for between 30 and 60 minutes. It’s a moment to switch off – many people read, work or simply relax.”

HBOT involves breathing in pure oxygen inside a pressurised chamber, channelling a higher level of oxygen into the bloodstream. “Under normal conditions, oxygen is carried around the body almost exclusively by red blood cells. But when you increase the atmospheric pressure, oxygen dissolves directly into your blood plasma, lymph fluid and cerebrospinal fluid, reaching tissues that your red blood cells simply can’t access efficiently,” explains Alastair Jessel, director at Battersea Park Clinic. “The result is a dramatic increase in oxygen delivery to every cell in the body – including areas with compromised circulation or inflammation.”

From accelerated healing of soft tissue to heightened cognitive sharpness, there are many potential benefits associated with HBOT. But one of the most useful, reported by athletes, is that it can clear lactic acid and reduce delayed-onset muscle soreness (DOMS) after sessions, therefore allowing more intense and frequent training. Another is improved mitochondrial efficiency and increased red blood cell production, which over time can boost your stamina. “During the treatment itself you’ll be shown into the hyperbaric chamber, which is spacious and cool, and asked to wear a mask to breathe the pure oxygen supply,” Alastair explains. “As the chamber pressurises, you may notice a mild sensation of fullness in your ears, similar to descending in an aircraft or diving underwater. This settles quickly, and afterwards the chamber depressurises gradually and you’re free to go about your day – there’s no recovery time required.”

Often focusing on the legs, compression therapy involves wearing inflatable garments – think Michelin Man and you’re halfway there – that rhythmically apply pressure to stimulate circulation and the flow of lymph fluid. By encouraging oxygen-rich blood to return to the legs, tired muscles feel less sore after an intense session. “You wear compression boots which gently pulse and release pressure in cycles,” explains Michaela Hurst, head of Sæl Spa. “Not only does it speed up recovery, it’s a great way to decompress as the process itself is deeply calming. Lasting between 20 and 30 minutes, sessions can be stacked with red light therapy or even facials for an all-angles approach to relaxation. Compression therapy is effective, effortless and easy to integrate into any routine.”

PEMF therapy – otherwise known as pulsed electromagnetic field therapy – harnesses the power of low-frequency electromagnetic waves, and works by stimulating cellular activity and supporting the body’s natural repair processes. “The treatment is non-invasive and typically involves lying on a mat or surface that emits gentle pulses,” explains Michaela. “It’s often used to support recovery, reduce inflammation and promote overall cellular function, but some even find it beneficial for relaxation and sleep support. Even though the sensation is subtle, PEMF therapy works on a deeper, cellular level. It’s individually effective, but has even more impact as part of a wider routine.”

For maximum results, it’s worth considering stacking several different treatments in a single session. You could start with the invigorating intensity of cryotherapy followed by calming red-light therapy. Then move onto deeply relaxing PEMF therapy, and round off with compression therapy to help your body fully absorb the benefits. “By working across multiple systems at once, you’re looking at faster muscle recovery, reduced inflammation, nervous system regulation, improved circulation and better oxygen delivery overall,” Taffryn Kinsey Ellis, director of wellness at Six Senses London explains. “Over time, this supports enhanced endurance, increased energy levels and improved sleep quality. Whether you’re focusing on performance at the gym or simply managing a busy lifestyle, it’s about more than recovery. It’s about optimisation so you’re not only recovering quicker, you’re actually setting your body up to perform better each time. A combined approach is also incredibly time efficient. You can come in feeling depleted and leave with a genuine shift in energy, clarity and recovery.”