Make recovery part of your rhythm.

Best time

60–90 min before bed

Water temp

98–102°F · Warm, not hot

Duration

20–30 minutes

Amount

2 cups per bath

01

Prepare

Dim the lights. Phone on do not disturb. Fill with warm water — not scalding.

02

Pour

Add 2 cups under running water. The lavender and vanilla signal your body to slow down.

03

Soak

No phone, no podcast — just stillness. Let the magnesium and valerian root work.

04

Rest

Pat dry. Body temp drops after the bath — get into bed within 30 minutes.

Pro tip

Keep the room cool after — the contrast deepens sleep onset significantly.

Pair with

Magnesium glycinate 30 min before. No screens for the final 20 minutes.

Best time

Within 2 hrs of training

Water temp

100–104°F · Warm to hot

Duration

15–25 minutes

Amount

2–4 cups per bath

01

Hydrate first

Drink 16oz before getting in. Proper hydration maximizes magnesium absorption.

02

Pour

Add 2–4 cups depending on intensity. Menthol and eucalyptus signal muscle tissue to release.

03

Target

Submerge areas that worked hardest. Light stretching accelerates lactic acid clearance.

04

Cool down

30 seconds cool water before stepping out. Locks in mineral absorption, reduces inflammation.

Pro tip

Use within 2 hours of training — when blood flow is still elevated, absorption peaks.

Pair with

Protein within 30 minutes after. The soak handles the muscular side, nutrition the rest.

Best time

Morning or midday

Water temp

95–100°F · Comfortable warm

Duration

15–20 minutes

Amount

2 cups per bath

01

Intention

Set one intention before you get in. Going in with a single focus amplifies the reset.

02

Pour

Add 2 cups under running water. Eucalyptus and bergamot — clean and clarifying.

03

Breathe

10 slow breaths when you get in. Aromatherapy activates the full reset within 2 minutes.

04

Reset

Step out clean, clear, ready. Aloe and oatmeal leave skin soft — no moisturizer needed.

Pro tip

Use on rest days too — maintaining the habit on low-output days is the whole point.

Pair with

Journaling after. The mental clarity window lasts 30–45 minutes post-soak.