How to cycle sauna and cold plunge?

Author: Geovanni Graham  |  Last update: Monday, May 5, 2025

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.

Should you cycle between cold plunge and sauna?

It's better to wait about 20 mins after sauna before cold plunging. The whole point of these things is to make your body better at regulating body temp. If you jump into a cold plunge your kinda defeating the point of the process. I believe they're called temperature shock proteins.

What order should you do a sauna and cold plunge?

In conclusion, while the debate between whether to take a cold plunge or sauna first continues, the general consensus leans towards starting with the sauna and then moving on to the cold plunge.

How many times should you do sauna and cold plunge?

The recommended duration and temperature of each therapy will depend on the individual and their goals, but it is typically recommended to participate in cold plunge therapy two to three times a week for one to five minutes , and sauna therapy for 15 to 30 minutes.

Is it better to do cold plunge then sauna?

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.

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

What is the best routine for sauna and cold plunge?

As such, we suggest you go for a 20-30 minute sauna session followed by a 2-5 minute cold plunge or ice bath. For instance, if you're just starting out with a cold plunge sauna routine, 20 minutes in the sauna and a 2-minute cold plunge should be apt.

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.

Is it OK to 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 bring my phone in a 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.

Is it healthy to jump into cold water after 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.

What is a good sauna routine?

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 sauna etiquette?

Shower Before You Enter

Not only is this hygienic—rinsing off sweat, body oils, and any cosmetics—it also preconditions your body for the heat. Don't: Use heavy soaps or fragrances before entering. The hot air intensifies smells, and you don't want to overwhelm your fellow sauna-goers with a potent scent.

Should you warm up before cold plunge?

Warm up beforehand: Engage in dynamic stretches to warm up your muscles and increase blood flow before entering the ice bath. Practise your breathwork and relax. Enter the ice bath gradually: Approach the ice bath, take a deep breath, and slowly immerse yourself in the cold water.

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.

Should you cold shower after a sauna?

After a sauna session, cooling down in a cold shower can boost your mood and accelerate muscle recovery, making it an essential practice for athletes and fitness enthusiasts.

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.

Is it better to go to the sauna before or after a workout?

Still, if you do want to hop in the sauna before or after a workout, experts typically suggest doing so afterward. In some cases, a pre-workout sauna might alleviate a little joint or muscle stiffness before exercise, but preliminary studies point to greater recovery benefits from post-exercise saunas.

Can I wear AirPods in a sauna?

Don't swim with or otherwise submerge your AirPods. Don't put AirPods in the washing machine or dryer. Don't wear AirPods in a sauna or steam room. Don't expose AirPods to high-velocity water, such as while water skiing.

What happens after 30 days of cold plunge?

What Really Happens After 30 Days of Ice Baths? Cold water therapy can have many different benefits on the body including reducing muscle soreness, improving recovery time, decreasing inflammation and improving circulation.

Do cold plunges burn fat?

Taking a cold plunge in an Ice Barrel can activate the brown adipose and muscles in your body. Once activated, irisin and FGF will be released (irisin and FGF are cold-induced endocrine activators of brown fat function in humans). These two hormones burn up the white fat tissues resulting in weight loss.

Do cold plunges increase testosterone?

While some studies suggest a temporary drop in testosterone immediately following cold exposure, regular cold plunge sessions have been linked to stable or increased testosterone levels over time.

Is it bad to go from cold plunge to hot tub?

Transitioning between hot tubs and cold plunges, often referred to as contrast therapy or hot-cold immersion, can provide various health benefits, such as improved circulation, muscle recovery, and stress relief.

Did Vikings do cold plunges?

The Vikings, renowned for their resilience, often followed these sauna sessions with a plunge into icy waters, believed to enhance 'livskraft' (life force) and mental clarity.

Is it bad to go from hot to cold water?

Going from a hot to cold shower — even for a couple of minutes — might protect you from circulating viruses. The shock of cold water can stimulate the blood cells that fight off infection (leukocytes).

Previous article
What gets you the darkest in a tanning bed?
Next article
What does it mean if someone has frosted tips?