As winter lingers across Australia and New Zealand, it’s the perfect time to prioritise immune health. While we tend to focus on boosting immunity during cold and flu season, the truth is your immune system needs support year-round. The good news – spa and wellness therapies offer more than rest and relaxation. Backed by emerging research, many of these treatments can help boost immunity naturally and enhance your overall wellbeing.
From contrast bathing to lymphatic massage, these immune-boosting wellness therapies aren’t just a luxury, they’re a smart investment in your health. Here’s how to elevate your wellness routine and feel stronger from the inside out.
Infrared Sauna – Sweat Out Toxins and Strengthen Defences
Infrared sauna therapy works by heating the body from the inside out, promoting circulation, detoxification, and immune resilience. Research in the Journal of Human Kinetics (2013) showed that regular sauna use can increase white blood cell count, a key player in fighting off infections.
Try it: Aim for 2–3 infrared sessions weekly during winter to support immune function and reduce stress.
Hydrotherapy & Contrast Water Therapy – Stimulate Circulation
Alternating between hot and cold water—through hot-cold plunges or Vichy showers—stimulates blood flow, lymphatic drainage, and immune response. A 2016 study in PLOS ONE found that people who took regular cold showers had a 29% reduction in sick days.
Try it: Thermal bathing and hydrotherapy circuits are an ideal way to boost immunity naturally in a relaxing setting.
Massage Therapy – Move Lymph and Lower Cortisol
Massage therapy not only soothes tired muscles, but also helps move lymph (which carries immune cells) and reduces cortisol levels. A single Swedish massage session has been shown to increase lymphocytes (immune cells), according to The Journal of Alternative and Complementary Medicine (2010).
Try it: Lymphatic drainage massage, Ayurvedic massage, or even gentle remedial therapy can be incredibly beneficial during winter.
Meditation, Mindfulness & Breathwork – Regulate the Nervous System
Chronic stress is one of the biggest immune suppressors. Meditation and breathwork activate the parasympathetic nervous system (the rest-and-digest state), helping your body recover and regulate inflammation. A 2016 study in Translational Psychiatry found that mindfulness practices can positively influence immune-related gene expression.
Try it: Look for spas that offer guided meditation, yoga nidra, or breathwork sessions, or begin your own daily mindfulness ritual at home.
Aromatherapy & Essential Oils – Natural Immune Booster
Aromatic plant oils like eucalyptus, lavender, and tea tree are known for their antimicrobial and immune-supportive properties. Inhaling certain essential oils may help reduce inflammation and fight pathogens, according to a 2019 review in Evidence-Based Complementary and Alternative Medicine.
Try it: Many day spas include essential oils in massage, steam therapy, or diffuser rituals. Choose immune-friendly blends to maximise the benefits.
Float Therapy (Sensory Deprivation) – Deep Rest and Magnesium
Magnesium is vital for immune regulation and float tanks, filled with magnesium-rich Epsom salt, offer a stress-relieving, anti-inflammatory experience. The sensory deprivation aspect also helps calm the nervous system and improve sleep quality, both essential for immune health.
Try it: Float once a week during stressful periods or whenever you feel run down.
Herbal Teas & Adaptogens – Nourish From Within
Functional beverages are becoming a spa staple – and for good reason. Herbs like astragalus, echinacea, and elderberry have been used traditionally to boost the immune system. Adaptogens like ashwagandha, reishi, and holy basil help the body adapt to stress and regulate immune responses.
Try it: Sip herbal tea post-treatment or visit a spa offering wellness tonics to support your inner ecosystem.
Wellness Is Immunity
Spa therapies that support immune function work by reducing stress, stimulating circulation, and creating the ideal environment for your body to heal and thrive. Whether you’re seeking a one-off winter pick-me-up or looking to build resilience year-round, these wellness rituals offer a powerful, natural path to immunity.
Take a Step Toward Stronger Wellbeing
If you’re ready to boost immunity naturally, now is the time to explore wellness experiences that restore balance and elevate your defences. Discover Australia and New Zealand’s best spa retreats, thermal springs, and healing sanctuaries in our directory and our ultimate lists.
Compiled by Lisa McLean, Certified Holistic Counsellor and Health Coach.
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