tiiides

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About this app

Tiiides is a contrast therapy app designed to help you find balance through intentional hot and cold exposure.

Your nervous system craves equilibrium. Contrast therapy—the pairing of heat and cold—teaches your body to adapt, recover, and heal by moving between opposing states.

THE SCIENCE
Research by Dr. Susanna Søberg shows that 11 minutes of cold exposure per week (in short sessions) and 57 minutes of sauna per week (in 10-15 minute sessions) are sufficient for significant health benefits—including improved cardiovascular health, reduced blood sugar, and enhanced metabolic function.

Cold exposure activates your sympathetic nervous system, constricts blood vessels, reduces inflammation, and builds mental resilience.

Heat exposure activates your parasympathetic nervous system, dilates blood vessels, promotes detoxification, and signals recovery.

When you cycle between both, your cardiovascular system strengthens, circulation improves, and your nervous system finds balance. This is where healing accelerates.

COLD PROTOCOLS
Guided breathing sessions help you stay calm and present during cold immersion. Controlled breath work regulates your nervous system response, allowing you to extend your time and deepen the benefits.

SAUNA SESSIONS
Intentional heat exposure with clean timers. Build cardiovascular resilience, promote blood flow, and train your body to handle thermal stress with grace.

CONTRAST THERAPY
Flow between hot and cold in structured rounds. Tiiides guides your timing and adapts with you—shifting from warm tones to cool, mirroring your practice. The rhythm creates resilience.

THE PRACTICE
Hot teaches release. Cold teaches endurance. Together, they create adaptation—the foundation of recovery, performance, and long-term health.

Minimal design. Science-backed protocols. Maximum healing.
Balance in contrast.