Pros and Cons of Sensory Deprivation Tank Therapy

Imagine floating weightlessly in warm water, cocooned in silence and darkness. This is the experience of sensory deprivation tank therapy also known as float therapy or REST (restricted environmental stimulation therapy) and it's gaining popularity as a way to unwind, reset, and potentially improve mental and physical well-being.

But what’s actually happening in your body and brain during these sessions? And are the benefits of this wellness trend supported by science or just a passing fad?

Here’s what to know about the benefits, risks, and real-world expectations of sensory deprivation tank therapy.

What Is a Sensory Deprivation Tank?

A sensory deprivation tank is a self-contained pod or cabin filled with water mixed with large amounts of Epsom salt (magnesium sulfate), making the body buoyant. The water is kept at skin temperature (around 92°F) to reduce the sensation of touch, and the tank is typically soundproof and lightproof to eliminate visual and auditory stimulation.

In most sessions, you float nude or in a bathing suit for about 60 minutes, often with earplugs and the option to listen to calming sounds or music. The goal a deep meditative state through minimal sensory input.

While the concept may sound modern, the therapy dates back to the 1950s when neuroscientist John C. Lilly developed the first float tank to explore consciousness and the brain’s activity in the absence of external stimuli.

Potential Benefits of Float Therapy

Sensory deprivation is considered a complementary and alternative therapy and is often compared to massage or meditation in its ability to help the body and mind recover from stress. Though more research is needed, early findings point to promising benefits.

1. Reduces Stress, Anxiety, and Sleep Difficulties

A 2021 review found that people with chronic anxiety who used float therapy experienced improvements in emotional regulation, depression symptoms, and sleep quality. However, the therapy did not reduce medication use or anxiety severity across the board.

2. May Lower Blood Pressure

A 2022 review suggested that 90-minute float sessions can temporarily lower both systolic and diastolic blood pressure. While the effect was small and short-lived, it may offer short-term relief for those dealing with stress-related hypertension.

3. Supports Pain Management

Some individuals with chronic conditions such as fibromyalgia or multiple sclerosis have reported reduced discomfort after float sessions. However, a Canadian review concluded that SDTT did not significantly reduce pain levels or disability in a measurable way.

4. May Help With Muscle Recovery and Mood

Though not fully supported by research yet, some people report benefits like faster post-exercise recovery, reduced muscle soreness, and improved mental clarity. These outcomes are likely related to stress reduction and enhanced relaxation.

Possible Side Effects and Risks

While SDTT is generally safe for most people, it isn’t risk-free. Consider the following:

• Claustrophobia: Being enclosed in a dark, silent pod may trigger anxiety or panic in those with PTSD or fear of confined spaces. Some centers offer open-style float rooms as an alternative.

• Ear Infections: If saltwater enters the ear canal, it can lead to infection. Wearing earplugs is strongly recommended.

• Hallucinations: Extended sessions, especially in those with high anxiety, may cause visual or auditory hallucinations due to extreme sensory deprivation.

• Skin Sensitivity: The salty water may irritate eczema, psoriasis, or open wounds.

In rare cases, prolonged deprivation can induce disorientation or worsen certain mental health symptoms, particularly if used excessively or without supervision.

What to Expect in a Float Session

Most sensory deprivation therapy centers will guide you through a simple process:

1. Pre-float shower: You'll shower to remove oils or products from your skin.

2. Earplug use: Provided to reduce sound and protect your ears.

3. Float: You'll lie back in the saltwater and float effortlessly in silence or with optional music.

4. Post-float shower: Rinse off the Epsom salt before you leave.

Sessions last around 60 minutes, and costs can range from $30 to $100 per session depending on the facility and location.

When to Avoid Float Therapy

While many people tolerate float therapy well, it’s best to avoid it if you:

• Have open wounds or infections

• Are experiencing a cold or flu

• Are under the influence of drugs or alcohol

• Have uncontrolled epilepsy

• Experience severe claustrophobia

• Are menstruating heavily

• Have skin conditions that worsen in water

Pregnant individuals should consult their healthcare provider before trying float therapy, especially in the third trimester.

The Bottom Line

Sensory deprivation tank therapy may help reduce stress, enhance relaxation, and support mental clarity especially for those managing anxiety or mild chronic pain. While it’s not a cure-all, it can be a soothing, low-risk experience when used mindfully and in moderation.

Still, it’s not ideal for everyone. If you’re prone to anxiety, have ear sensitivity, or are managing a mental health condition, speak with your doctor before booking a session.

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