How to Combine Sauna and Cold Plunge for Maximum Wellness

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Combining sauna and cold plunge might just be one of the best ways you can supercharge your wellness routine. This contrast therapy—alternating between intense heat and intense cold—has been used for centuries for its wide range of health benefits. Not only does it boost your physical wellness, but it also gives a surprising lift to your mental health. In this guide, we’ll show you how to combine sauna and cold plunge, the specific benefits of doing so, and some popular products to make the experience even more rewarding.

Why You Should Combine Sauna and Cold plunge

Imagine stepping out of a hot sauna, your muscles relaxed and your pores open, only to plunge into ice-cold water moments later. It might sound a little intimidating, but this combination is incredibly beneficial for your health and well-being. Here are some reasons you should consider adding both cold plunges and saunas into your wellness routine:

1. Improves Circulation: When you jump from the heat of the sauna and cold plunge frigidity, your body works hard to pump blood back and forth. The heat dilates your blood vessels, while the cold contracts them. This contrast boosts circulation, resulting in increased blood flow to your muscles and organs, which can aid in recovery and general cardiovascular health.
2. Promotes Muscle Recovery: If you’re an athlete or simply someone who loves working out, alternating between sauna and cold plunge can help reduce muscle soreness and inflammation. The sauna heat soothes sore muscles, and the cold water helps to reduce swelling and numb any pain.
3. Enhances Mental Health: The rapid shift between hot and cold has a dramatic effect on your mind as well as your body. It releases endorphins, reduces stress, and leaves you feeling energized. For many, it’s the ultimate mood booster.
4. Supports Detoxification: Sweating in a sauna is one of the most natural ways to detoxify your body. The cold plunge helps close up your pores afterward, leaving your skin refreshed.
   

How to Create a Sauna and Cold Plunge Routine

If you’re ready to start experiencing the benefits of combining sauna and cold plunge, it’s important to know how to do it properly. Below, we’ll guide you through an ideal session.

Step 1: Start with the Sauna

Your journey begins with the sauna. The goal here is to gradually warm up your body, open your pores, and start sweating. Spend about 10-15 minutes in the sauna for your first round. If you’re new to this practice, start at a lower temperature and slowly increase it over time.

During your sauna session, make sure to stay hydrated. You could bring in a water bottle like the Hydro Flask Stainless Steel Water Bottle (available on Amazon, with thousands of positive reviews) to ensure you’re sipping enough water.

Take deep, controlled breaths as you relax, and let your muscles loosen. This heat will allow you to calm both your body and mind, preparing you for the cold plunge.

Step 2: Time for the Cold Plunge

Now comes the invigorating part—the cold plunge! The goal of this step is to get your body to react to the cold by contracting your blood vessels, which creates an incredible rush and promotes circulation.

After leaving the sauna, head directly to your cold plunge. Whether it’s an ice bath or a cold plunge, spend 1-3 minutes in the cold water. Don’t worry if you can’t do the full three minutes on your first try—it’s completely normal to start with shorter durations and gradually work your way up.

If you want an at-home solution, consider a portable ice bath that can be used both indoors and outdoors. This affordable option makes it easy to have a plunge right in your backyard or bathroom.

Step 3: Rest and Repeat

Once you’ve completed your cold plunge, take a few minutes to rest. Wrap yourself in a warm towel or use a robe (our favorite), which is cozy and perfect for recovery between sessions whether indoors or out.

For the best results, you can repeat this sauna and cold plunge cycle 2-3 times. Each time, you’ll feel more accustomed to the extremes, and you’ll find yourself able to stay longer in both the heat and the cold.

Step 4: Ending with Relaxation

After your final cycle, it’s a good idea to take some time to relax. Let your body naturally return to its normal temperature. Use this time to practice mindfulness or meditation, allowing your mind to soak up all those endorphins you’ve just released.

A yoga mat can be great for lying down and stretching out while you relax post-session.

Combining Saunas and Cold Plunge at Home

If you’re serious about making sauna and cold plunge a part of your lifestyle, creating your own setup at home is a fantastic idea. While it may require an initial investment, having the ability to perform contrast therapy whenever you want is a luxury worth considering.

1. Home Sauna Options

When it comes to home saunas, there are a few different options available depending on your budget and space.

• Traditional Saunas: A traditional wooden sauna is the gold standard. It uses either wood-burning or infrared to reach temperatures of 150-195°F. A favorite within the community is the Kanlanth 1-2 Person Infrared Sauna, a great choice for home use. It’s compact and suitable for small spaces, with hundreds of positive reviews and configuration options.
• Infrared Saunas: Infrared saunas are more modern and use infrared light to heat your body directly rather than heating the air around you. These saunas are more energy-efficient and often more affordable. The SereneLife Portable Infrared Home Spa is a popular budget-friendly option that’s easy to set up and store.

2. Cold Plunge Setups

For the cold plunge, there are a few different options to create a similar experience at home:

• Portable Ice Bath: Take a look at Marcus’s top pick of portable ice baths
• Cold Shower: If you don’t have the space or budget for a dedicated cold plunge, a cold shower is still highly effective. Simply turn your shower to its coldest setting and stand under it for a minute or two.
• Stock Tank Pools: Some people also use stock tanks for cold plunges. These are typically used for livestock but have been repurposed by biohackers as outdoor cold tubs. The Rubbermaid Commercial Products Stock Tank, 150-Gallons, is an option you can find on Amazon, and it’s sturdy and large enough for a DIY cold plunge.

Tips for Success

Combining sauna and cold plunge can be challenging, especially at first. Here are some tips to make the experience more enjoyable:

1. Listen to Your Body: It’s normal to feel uncomfortable, especially in the beginning. However, if you start to feel lightheaded, dizzy, or extremely uncomfortable, it’s important to stop. Contrast therapy should feel challenging, but it shouldn’t feel unsafe.
2. Breathe Deeply: Particularly when in the cold plunge, focusing on your breath will help calm your body and prevent hyperventilation. Slow, deep breaths can help you stay in the cold longer.
3. Work Your Way Up: Don’t force yourself to stay in either the sauna or the cold plunge for long periods when you’re starting out. Build up your tolerance gradually to avoid shocking your system too intensely.
4. Stay Hydrated: You’re going to sweat a lot in the sauna, so it’s important to drink water throughout the process. Dehydration can lead to headaches, dizziness, and muscle cramps.

Conclusion

Combining sauna and cold plunge is a powerful way to improve your health, both physically and mentally. The heat relaxes your muscles, the cold plunges invigorate your circulation, and the contrast between the two brings a balance that leaves you feeling recharged and refreshed.

Whether you’re visiting a local spa or creating your own wellness sanctuary at home, the benefits of contrast therapy are undeniable. It takes a bit of getting used to, but once you make it a habit, you’ll likely look forward to every hot and cold session.

Ready to give it a go? Gather your courage, step into the heat, and take the plunge—your body and mind will thank you for it!

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