The Power of Floating: Unlocking Recovery, Relaxation and Resilience

Written By Jennifer Holzinger
Male athlete with arms above head and eyes open participating in float therapy. Hooksett, NH

In today’s world, it’s easy to feel like our minds and bodies are constantly on overdrive. Whether you’re an athlete pushing for peak performance, or simply someone seeking balance and wellness, float therapy offers a unique way to reset and recharge. Floating—also known as sensory deprivation, flotation-REST (Reduced Environmental Stimulation Therapy) or floatation therapy—encourages you to let go, rest deeply and allow your body and mind to recalibrate in ways few other modalities can match.

The Science of Stillness

Inside a float tank, you’re suspended effortlessly in body temperature water saturated with epsom salts, creating a near-weightless environment (believe us you will float). This buoyancy relieves pressure on the joints and muscles, making it a favorite among athletes for recovery and those in chronic pain. The magnesium in the epsom salts helps to reduce inflammation and promote muscle repair, which is why many runners, lifters, and endurance athletes have made floating a regular part of their training routine. The magnesium can also improve sleep for days after floating.

The benefits go far beyond the physical effects. With no light, sound (though you can have both if you prefer) or external stimuli, the nervous system shifts from a “fight or flight” state to deep relaxation (possibly a theta wave state). Studies have shown that floating can decrease cortisol levels (the body’s main stress hormone), improve sleep and enhance focus—making it an incredible tool for both mental and physical wellness.

Accessing the Theta State: Where Deep Recovery Happens

As your body relaxes and sensory input fades during a float, your brain begins to shift into theta wave activity—the same state that occurs during the moments between waking and sleep or during deep meditation. Theta waves (typically in the 4–8 Hz frequency range) are associated with creativity, memory integration, emotional healing and deep relaxation.

This state is often difficult to achieve in daily life but the float environment naturally encourages it by reducing external stimulation and lowering stress hormones. When you enter theta, your mind is awake yet deeply calm—a sweet spot where the body can repair and the brain can reset.

For athletes, this means faster recovery and enhanced focus. For anyone seeking wellness, it’s a pathway to clarity, creativity and peace of mind.

The First Few Floats: Why They Matter Most

It’s not uncommon for newcomers to find the first one or two floats a bit challenging. We’re so used to constant stimulation that true quiet can feel unfamiliar, even uncomfortable at first. Thoughts may race or it might take time to trust the stillness.

Think of floating as training for your mind—just like building muscle or endurance, it takes consistency. By the third or fourth float, many people report a deeper sense of surrender and comfort. The body learns to relax more quickly, and the mind follows. The more you float, the more easily you drop into that restorative state.

Breathe Your Way to Calm

Breathwork can make all the difference, especially during your early floats. One effective technique is 4-7-8 breathing—a simple yet powerful way to calm the nervous system:

  1. Inhale through your nose for 4 seconds

  2. Hold your breath for 7 seconds

  3. Exhale gently through your mouth for 8 seconds

Repeat this cycle several times while you float. You’ll notice your muscles softening, your heart rate slowing and your mind beginning to drift. The rhythm of your breath helps anchor you in the present moment, deepening the relaxation response and allowing you to access the true benefits of sensory rest.

A Practice Worth Returning To

Floating is more than a one-time experience—it’s a practice that evolves. Each session builds on the last, helping you recover faster, think clearer and feel calmer. Whether you’re an athlete recovering from intense training or someone managing stress and burnout, regular floats can become a cornerstone of your self-care and performance routine.

Step into the tank. Breathe. Let go. Your body already knows what to do—floating simply gives it the space to remember.

Athletic Woman stretched out floating in a float tank. Sal de Terra, Hooksett, NH


References: 

– Caldwell L.K. (2019). The Influence of Acute Flotation-Restricted Environmental Stimulation Therapy on Recovery from High Intensity Resistance Exercise.
– Driller M.W. & Argus C.K. (2016). Flotation restricted environmental stimulation therapy and napping on mood state and muscle soreness in elite athletes: A novel recovery strategy? Performance Enhancement & Health.
– Kavuran K., Coban B., Buran İ.K., Etem A.A., Onalan E. (2024). Investigation of the Effect of Restricted Environmental Stimulation Technique (Floatation-REST) … Journal of Pioneering Medical Sciences, 13(4), 164-172.
– Van Dierendonck & Nijenhuis. (2005). A systematic review of flotation-Restricted Environmental Stimulation Therapy (REST) research. (63 studies, 1,838 participants).
Jennifer Holzinger