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.
It's definitely preferable to go from the sauna directly to the cold plunge as directly and quickly as possible. The more heat your retain from the sauna the better the experience. However, if the cold plunge is a shared tub then rinsing first is probably best simply out of consideration for others.
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.
Hot tub first, then cold plunge immediately after. After the plunge stretch in the sun and then throw on some clothes and warm up gradually. Hot tub after will not only decrease benefits but hot water causes a drop in blood pressure and going from very cold to hot could make that drop dangerous.
The 'hot sauna, cold plunge' triggers your blood vessels to constrict rapidly and as a result, elevate blood pressure... By jumping in an ice bath after sitting in a sauna between 60 and 70 degrees Celcius, blood flow will improve and faster recovery from any muscle damage or soreness will increase.
While it's safe to do a cold plunge every day, it's possible to overdo it in a few ways. If you jump into cold water too fast, it can shock your body and cause problems with your breathing, heart rate, blood pressure, or mental state.
According to Finnish tradition, it's customary to jump right into a cold lake after the sauna. If you have that at your disposal, go for it! If not, a cold shower serves as a strong substitute. The objective is to bring your body temperature down to the normal range while improving blood flow.
CRYOTHERAPY BEFORE SAUNA:
Starting with cryotherapy can provide a burst of energy and invigorate the body. The cold temperature can help reduce inflammation and prepare the body for the heat of the sauna. Some people find that the contrast between the cold and heat enhances the overall experience.
At-Home Contrast Therapy Treatment
Dip the affected area in the hot water basin for three to four minutes. Immediately switch to the cold water basin for one minute or as long as long as it can be tolerated. Repeat the process three or four more times for a total of 20 minutes.
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.
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.
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.
Cold plunging in the morning can help wake your body up and synchronise your circadian rhythm. Timing is important, and it's recommended to keep cold therapy at least 1-2 hours before bed. Keeping your bedroom cool is essential for optimal sleep quality.
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.
Don't take a warm bath or shower soon after your cold session.
Because you sweat during your session and toxins are released, having a shower after your sauna will help to cleanse the skin and close pores. A cold shower after your sauna can also activate cold shock proteins in the body, which may help assimilate fat for weight loss.
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.
Rule of thumb for most injuries: Ice first, heat later. But avoid using them in tandem except as directed by a health care provider, Jake said. Most injuries cause your body to react with inflammation and swelling.
So the next time you cook food that absorbs a lot of water, like pasta, rice, beans, or oatmeal, start with cold water. And if you want a hot beverage, like tea, coffee, or hot chocolate, stick with cold water to start no matter what you are using to heat it up.
Sauna Benefits After Cold Plunge Therapy
When used together, they create a powerful contrast therapy that can supercharge your health and wellness routine. Whether you have a traditional, infrared, custom-cut, or InfraSauna® from Finnleo, you can reap many benefits from using a sauna after cold plunge therapy.
Nicotine and alcohol should be taboo during the sauna bath. No sporting activities between sauna sessions. This would put unnecessary strain on the heart and circulatory system. In order to positively support the detoxification of your body, you should give your body enough liquid after the last sauna session.
Red light therapy before cryotherapy is recommended. Red light therapy enhances cellular function and circulation, priming the body for cryotherapy. This sequence can maximize the benefits of both treatments.
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.
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.
To begin, start with 3-5 minutes of immersing yourself in a warm/hot tub or sauna. This will help dilate your blood vessels, increase circulation, and relax your muscles. After the initial heat exposure, it's time for the cold plunge.