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We all know that extreme temperatures can be harmful, which is why we tend to avoid them. But when used correctly, they offer remarkable healing powers and health benefits. Nordic cultures, particularly in Finland, have long practiced hot sauna and cold plunge routines to invigorate and rejuvenate themselves. Cold and hot therapies have been shown to alleviate illnesses and aid in muscle recovery.
If you've ever visited a spa and used their baths, you're likely familiar with combining hot saunas and cold plunges. While immersing yourself in freezing water may take some getting used to, this technique can have a profound impact on your mood, health, and overall well-being.
In this guide, we'll explore what this hot and cold therapy entails, its safety, and how to use a sauna and cold plunge routine to improve your health, body, and mind.
What is The Sauna And Cold Plunge Therapy?
At its core, sauna and cold plunge therapy is a cyclical process that alternates between heat exposure in a sauna and sudden immersion in cold water. This combination triggers physiological responses that benefit both your physical and mental health.
Saunas are designed to make you sweat and dilate your blood vessels. They are typically heated to temperatures between 150 °F and 195 °F (65 °C to 90 °C). Cold plunges, in contrast, involve immersing yourself in water that is often between 50 °F and 60 °F (10 °C to 15 °C), which shocks the system, constricts blood vessels, and releases a flood of endorphins.
The water temperature will vary depending on whether you're using a cold plunge tub—where the temperature can be controlled—or a natural body of water, where external factors determine the temperature.
This heating and cooling cycle enhances recovery, reduces muscle soreness, and promotes overall well-being.
Is The Sauna And Cold Plunge Routine Safe?
Like any wellness routine, establishing a sauna and cold plunge routine is safe when practiced correctly. However, it's essential to understand the risks and listen to your body. If you have pre-existing health conditions, particularly heart and breathing issues or high blood pressure, or if you're a pregnant woman, you should consult with a healthcare professional before exposing yourself to extreme hot or cold temperatures.
Drastic temperature shifts can strain the cardiovascular system, potentially causing shortness of breath, decreased cardiac output, and lower pulse rates, all of which can be dangerous.
While many people can safely handle this extreme switch in temperature, it's not recommended for everyone. One way to still enjoy the benefits of hot and cold therapy is to start with a milder spa experience. You can then slowly work your way before attempting a full cold plunge.
But no matter what, one key rule to follow when alternating between hot and cold is always to stay hydrated. Because the sauna induces heavy sweating, your body can lose a significant amount of fluids, causing headaches and weakness. Drink water before, during, and after each session to avoid dehydration.
Additionally, limit the time spent in extreme temperatures. Staying too long in the sauna or cold water can lead to dizziness or other health complications. When it comes to sauna and cold plunge activities, moderation is key for safety and for reaping the full benefits of this therapy.
The Benefits of a Sauna and Cold Plunge Routine
Looking to improve both your mind and body? Establishing a sauna and cold plunge routine offers numerous hot and cold plunge benefits that can enhance your overall well-being. Below are some top benefits you can expect.
Boosts Energy Levels
If you're feeling a little sluggish, adding a sauna and cold plunge routine can naturally boost your energy levels. That's because the drastic shift from heat to cold forces your body to adapt quickly, improving circulation and oxygenating your cells.
As you alternate between hot water and cold exposure, your body experiences a release of endorphins and adrenaline. These hormones give you a refreshed, invigorated feeling, helping you start your day with renewed energy or recover more effectively after an intense workout. The cold plunge, in particular, wakes up your entire system and sharpens your mental clarity, making it an excellent addition to your morning routine or post-workout recovery.
Increases Circulation
Poor blood circulation can result in swollen extremities. One of the most well-known benefits of alternating between hot and cold therapy is its positive impact on blood flow circulation.
First, the sauna's heat causes blood vessels to expand. This allows more oxygen and nutrients to flow to your muscles and organs. Then, as you transition to the cold plunge, the cold constricts the blood vessels, forcing blood back toward your core to maintain body temperature. Over time, this process of opening and closing blood vessels helps with improved circulation and supports long-term cardiovascular health.
Enhances Immune Function
Your immune system protects you from illnesses and infections, especially during cold and flu season. While maintaining a strong immune system requires a balanced diet, regular exercise, and proper rest, alternating hot and cold therapy can provide additional support.
Regular sauna and cold plunge sessions can help bolster your immune defenses. The heat from the sauna increases your core body temperature, mimicking a mild fever. This triggers the production of white blood cells—key players in defending your body against infections. However, if you're already running a fever, it's best to avoid the sauna as it could exacerbate your symptoms.
The cold plunge further supports your immune system by releasing norepinephrine, a hormone with immune-boosting properties. Together, these factors create a stronger immune system, allowing you to stay healthier throughout the year.
Improves Skin Health
If you're looking for a natural way to improve your skin's complexion and texture, then a sauna and cold plunge routine can help you achieve a healthier, more vibrant complexion.
During a sauna session, the heat opens up your pores, encouraging your body to sweat out impurities and toxins. This detoxifying process can improve the appearance of your skin, giving it a more radiant glow. Afterwards, the cold plunge helps tighten your pores, locking in moisture and reducing inflammation.
Additionally, the alternating heat and cold can stimulate collagen production. Collagen helps maintain skin elasticity. It reduces the appearance of fine lines and wrinkles. Regular use of sauna and cold plunge therapy can contribute to clearer, more youthful-looking skin.
Reduces Stress
Stress relief is essential to maintaining a healthy mind and body in today's fast-paced world. Sauna and cold plunge therapy is one of the most effective ways to manage stress reduction and relax both physically and mentally.
The heat from the sauna encourages muscle relaxation and triggers the release of feel-good hormones like serotonin. This helps reduce tension and promote a sense of calm. Afterwards, performing cold plunging shocks the system, which trains your body to cope with stress more effectively.
As you focus on controlling your breath in the cold water, you activate stress-reducing hormones. By doing this regularly, you get used to triggering those stress-reducing hormones, which can translate into better stress management in your daily life.
Promotes Faster Muscle Repair
If you're an athlete or a fitness enthusiast, then post-workout soreness is nothing new. That's why if you're suffering from muscle inflammation, your body would greatly benefit from regular sessions of cold plunge after workouts to speed up your recovery process.
The heat from the sauna helps improve muscle elasticity and reduce lactic acid buildup, which is often responsible for post-workout soreness. Meanwhile, a cold plunge or ice bath reduces inflammation and swelling in tired, overworked muscles, speeding up the recovery process.
By alternating between these two therapies, you can help your muscles repair more efficiently, reducing downtime between physical activities.
Helps with Weight Loss
While not a miracle cure, a sauna and cold plunge routine can be an excellent addition to any fitness weight loss program. Sauna sessions increase your heart rate and mimic the effects of mild cardiovascular exercise, helping you burn calories as you sweat.
In contrast, cold plunges activate brown fat, which is a type of fat that burns energy to generate heat. Over time, this practice can support weight loss by boosting your metabolism and helping your body burn fat more efficiently. Regular sauna and cold plunge sessions, combined with a healthy diet and exercise, can support your weight loss goals.
How to Perform a Sauna And Cold Plunge Routine
A typical sauna and cold plunge routine involves three main stages: the sauna session, the cold plunge, and the transition between the two. Each plays a vital role in maximizing the health benefits of this practice. How often should you do cold plunges? The best way is to work your way up slowly, but 2–3 times per week is the ideal number of sessions.
The Sauna Session
Start your routine with a relaxing sauna session. Depending on your experience and tolerance, you can stay in the sauna for 5 to 20 minutes, but to get the full benefits, aim for at least 15 minutes. Sit comfortably and allow the heat to gradually open your pores and relax your muscles. As your core temperature rises, your heart rate will increase as if you were performing light cardiovascular exercise.
The key to a successful sauna session is to listen to your body—stay in the sauna long enough to feel the benefits, but don't overextend yourself. Sweating is a natural response, but if you feel lightheaded or nauseous, it's time to step out. Also, remember to keep yourself hydrated by drinking water throughout your session.
You might find lying back in the sauna with your eyes closed to feel like some sort of mental escape. That’s because the heat helps you unwind and ease the tension you accumulated throughout the day. If you're into mindful meditation, then let the heat provide you with both physical and mental clarity.
The Cold Plunge
Now comes the exhilarating part—the cold plunge. Once you've sweated and are feeling hot, it's time to exit the sauna and quickly immerse yourself up to your neck in cold water (if you're feeling brave, stick your head underwater!). At first, it may be shocking, but the sensation of cold water hitting your skin will activate your body's circulation, and the blood vessels that expand during your sauna session will constrict, pushing blood back to your core.
As the chill sets in, you'll feel an invigorating rush, often described as a wave of alertness or even euphoria. So, if you're suffering from sore or inflamed muscles, this is the perfect way to get some much-needed relief.
To reap the maximum benefits, stay in the cold water for 2 minutes. The first few seconds will feel intense, and the drastic temperature change may cause you trouble breathing and leave you gasping. But controlling your breathing will help ease the shock. Focus on taking slow, deep breaths to calm your body and mind. If you're new to cold water immersion, start with shorter sessions and gradually increase the duration as your tolerance improves.
Believe it or not, after a minute, your body will adjust, and the shock of the cold will be less intense!
The Sauna to Cold Transition
The transition from hot saunas to a cold plunge is what ties the routine together. After a brief cold water immersion or cold shower, allow your core body temperature to recover by resting for a few minutes before returning to the sauna or repeating the cycle.
You can perform the cycle 2–3 times, always ending with cold exposure. But if you're a beginner, you may want to start with just one round. Over time, you'll find the rhythm that works best for your body, gradually building your tolerance to extreme temperatures.
Ready to experience the benefits of a sauna and cold plunge routine firsthand? Explore our collection of premium saunas and cold plunge hot tubs to bring this powerful wellness practice into your own home.
Start your journey to better health and relaxation today by browsing our selection and choosing the right setup for your needs. If you have any questions, contact Northern Saunas today, and a member of our team will gladly help you find what you need!
