The Thermal Bathtub Ritual That Started With Chronic Illness (and Stayed for Self-Care)

This thermal bathtub ritual started for chronic illness, but stayed for self-care.

What began as something I leaned on during chronic headaches and endometriosis flare-ups slowly became something else entirely.

Beyond another “wellness thing” to check off the list, it became a moment of intention and mindfulness. A way to come back to myself with compassion and connection when my body felt like it was working against me.

And the best part? I started this in a tiny apartment bathtub. So trust me when I say, you can make this space yours.

The Ritual

Run a nice and toasty bath and set your vibe. Optimal environments create a neuroprotective space. Light a candle, dim the lights, throw on something soft in the background. Whatever makes you feel held. This doesn’t have to be fancy. It just has to feel like you.

Cleanse the space with a tool of your choice and set the intention and energy you’d like to bring in. As a Canadian-Peruvian, I’m very drawn to Palo Santo. If you have smoke or scent sensitivities, you can always clear with sound.

When the tub is halfway full, add unscented magnesium sulfate Epsom salts. Make sure you fully dissolve them before you get in. You don’t want to burn your booty cheeks off. I often purchase them in bulk sizes to be more cost efficient. 

The amount I use has changed over time. I started with 4 cups due to chronic headaches and being treated for endometriosis (in a much smaller tub than this, I might add). Now, unless I’m having a flare-up or my muscles need a little extra R&R, I use 2 to 3 cups. I always go off what feels right at the moment. If you’re unsure what’s right for you, check in with a holistic practitioner or healthcare provider.

Soak for a minimum of 20 minutes. If you start to feel uncomfy or lightheaded, listen to your body and get out.

Then finish with a cold shower. As cold as you can get it, for as long as you can stay. And breathe. The breathing is what carries you through. Through this moment and through life. 

Once you’re out, wrap yourself in something cozy. A robe, towels, whatever you’ve got, and rest.

Put on a playlist you’ve already chosen for yourself. Sometimes I lean into specific frequencies or meditative music, other times it’s smooth playlists that just feel like self-love.

Lie down where you are for 15–20 minutes (longer if you want). Headphones in, maybe crack a window if the weather allows.

This is the integration.

And it’s the most important part.

Use this time to tune into yourself, your breath, your body, and to actually honour what you just did. Offer your body gratitude. Offer yourself compassion.

When pain is a really big factor, I love using muscle support products. I’ll put Saje’s muscle melt in my hands, add a couple drops of an extra strength pain roll-on, mix it together, and apply it to wherever I need it most.

Why This Matters

Okay, but why Mischa?

What started as a way to ease chronic headaches and endometriosis flare-ups stayed because it became more than hot → cold → rest.

It became rooted in self-love.

Yes, the thermal cycle itself does something. The hot bath, magnesium salts, and cold shower help ease tension and support your nervous system in actually resting. Magnesium gives your muscles extra support, helps reduce inflammation, and honestly, you’ll sleep like a baby after.

But that’s only one part.

The other part, and the one most people skip, is integration.

We’re so quick to jump back into our day. And look, I get it, we’re all busy. But this is the moment where your body, mind, and spirit intentionally absorb the care.

What I’ve learned, especially during flare-ups, is that practicing gratitude in those moments changed my relationship with my body.

It went from: “fuck you body, why are you doing this?”

To: “thank you for speaking to me, and for everything you’re still doing despite this.”

That’s self-love.

Loving yourself is easy when everything is just peachy. But can you love yourself unconditionally? The times when things are tough, and you just don’t want to show up anymore?

That love can be brought every step of the way. You deserve to love you at your best and your “worst.”

That’s where this practice lands.