How to combine sauna and cold plunge?

Author: Garrett Kerluke  |  Last update: Tuesday, May 6, 2025

After your sauna session, head directly to the cold plunge for 1-3 minutes of cold immersion. The sudden cold exposure will: Cause your blood vessels to constrict, directing blood to your core to protect vital organs. Reduce muscle inflammation and soreness.

Can I do sauna and cold plunge together?

Absolutely. In fact you don't even need to cool down. I love going straight from sauna to ice bath.

Should you do sauna first then cold plunge?

Starting with the Sauna

Moreover, the heat from the sauna prepares your body for the sudden temperature drop that comes with the cold plunge. This transition from hot to cold can stimulate the lymphatic system, aiding in the body's natural detoxification process.

How to cycle sauna and cold plunge?

The process usually starts with a sauna session lasting around 15-20 minutes, followed by a quick, refreshing immersion in cold water for 1-3 minutes, and then a period of rest before repeating the cycle.

Is it healthy to jump into cold water after a sauna?

Regular sauna sessions trigger the body to release endorphins, thus relaxing your body and mind, which has a positive effect on your energy levels. In combination with a cold plunge, your body releases even more positive hormones, especially norepinephrine, which boosts focus, attention, and energy.

How Long to Sauna & Cold Plunge for Key Benefits | Dr. Susanna Søberg & Dr. Andrew Huberman

Why is ice bath good after sauna?

The heat from the sauna causes blood vessels to dilate, which improves blood flow and reduces inflammation. The cold from the ice bath causes blood vessels to constrict, which improves circulation and reduces muscle soreness.

Why do I feel dizzy after sauna and cold plunge?

The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.

What is the best protocol for sauna and cold plunge?

In other words, your regular sauna session followed by a short plunge in cold water should be enough to reap the health benefits. As such, we suggest you go for a 20-30 minute sauna session followed by a 2-5 minute cold plunge or ice bath.

What is Andrew Huberman's sauna protocol?

Protocol for Growth Hormone Release:

Heat sauna to 80-100°C (176-212°F) Use sauna infrequently (once per week or less) Use multiple sessions of 30 minutes each with cool down periods in between.

Does sauna activate brown fat?

The heat in the sauna also helps to boost the metabolism and thus fat burning. In this way, brown fat cells can be activated by sauna sessions: Cold stimulus: After a sauna session, when the body cools down quickly, the skin sensors report the sudden cold to the brain.

Can you cold plunge every day?

You can do cold plunging every day. However, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.

Can I take my phone in the sauna?

The short answer is that it's generally not recommended to bring your phone into a sauna. The high temperatures and humidity levels can cause damage to your phone's internal components, and the risk of overheating or even explosion is not worth the convenience of having your phone with you.

What is the Nordic cycle?

The Nordic Cycle involves starting with a 20-minute hot sauna session, followed by a cold water immersion session. While this technique might feel intense for first-time practitioners, the benefits are worth the initial discomfort.

Do you cold plunge or sauna first?

It is recommended to first sauna then ice bath and not the other way around, as sauna sessions increase the blood flow and heart rate and make our muscles relax, which cold plunges slows down the heart rate and makes our blood vessels contract.

Is 10 minutes in the sauna enough?

The recommended length of time to spend in a sauna is 15-20 minutes. First-timers should start with five to 10 minutes. People with certain health conditions should not use a sauna. If you're not sure if that's you after reading this article, consult with a healthcare provider.

What is the fat loss protocol for cold plunge?

FAT LOSS PROTOCOL

Submerge to your shoulders. Don't fight the shiver; you can even sometimes facilitate the onset by shivering voluntarily. Achieve shiver and keep shivering for 60-120 seconds. Once you have been shivering for 60-120 seconds, exit the tub and stand near it, but don't cross your arms or dry off.

Can you do a cold plunge after a sauna?

After your sauna session, head directly to the cold plunge for 1-3 minutes of cold immersion. The sudden cold exposure will: Cause your blood vessels to constrict, directing blood to your core to protect vital organs. Reduce muscle inflammation and soreness.

What sauna does Gwyneth Paltrow use?

Gwyneth Paltrow, is a big advocate of the relaxation and health benefits on offer in Clearlight's saunas.

What is the Russian sauna method?

The simplest version of a Russian banya consists of only 2 rooms: a steam room (combined with a washing room), and a dressing room. In the dressing room, people undress and relax during the breaks, and in the steam room they take a bath and enjoy steam.

Can I alternate between sauna and cold plunge?

Couple the cold plunge with a hot and steaming sauna and you have the perfect combination for your well-being and rejuvenation. Alternating between the two temperatures causes vasodilation and vasoconstriction. The switch between expanding and constricting blood vessels gives your circulatory system a good workout!

Can you overdo a cold plunge?

While cold plunging has numerous benefits, staying submerged for too long can introduce potential risks. Prolonged exposure to colder temperatures may lead to hypothermia, where the body loses heat faster than it can produce, resulting in symptoms like shivering, confusion, and fatigue.

Should I steam before or after cold plunge?

To get full benefits, incorporate thermal contrast therapy into your wellness routine. Start with a few minutes in an ice bath, followed by a relaxing steam shower.

How to mix sauna and ice bath?

4. Alternate Between Sauna and Ice Bath. Cycle: Alternate between the sauna and ice bath 2-3 times per session. For example, you might spend 15 minutes in the sauna, 2 minutes in the ice bath, and repeat.

What not to do after a cold plunge?

After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.

Why does Kya Jeub take ice baths?

We moved to Oklahoma 7 months ago to build out a campground/resort here and we've learned a lot since moving away from family, and I found that the heart truly grows fonder through distance. I started taking Ice baths around Thanksgiving, 2022 and have truly found mental and physical benefits from doing so.

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