7-Step Sauna Cold Plunge Routine + 8 Pro Tips for Better Results

Have you ever found yourself shivering at the thought of jumping into icy water on purpose? You’re not alone. The cold plunge routine has become an intriguing, albeit intimidating, trend among wellness enthusiasts. For those looking to take the plunge at home, a DIY Cold Plunge setup can be an accessible and cost-effective way to experience its benefits. Yet, this practice offers more than a chill; it’s a powerful tool for recovery and relaxation. In this article, we’ll explore how a well-balanced sauna and cold plunge routine can enhance your overall well-being, helping you achieve that sweet spot of physical recovery and mental relaxation.
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To make the most of your cold plunge routine, consider using the GoPolar cold plunge app. It’s designed to guide you through the process, ensuring you get the most out of each plunge and sauna session and ultimately helping you achieve your wellness goals.

What is Contrast Therapy & How It Works

You’re probably seeking the most effective recovery methods if you train hard often. One way to improve post-exercise recovery that’s been gaining more popularity is contrast therapy. 

This practice combines hot sauna sessions with ice bath plunges for various health benefits, especially for athletes. Beyond the physiological benefits, many contrast therapy practitioners experience elevated mood and improved cognition every day. 

How Does Contrast Therapy Work?

Contrast water therapy relies on vasoconstriction and vasodilation. During cold water immersion therapy, your body responds to the treatment by contracting your capillaries, which is what is known as vasoconstriction.

When the body is exposed to heat therapy, the capillaries become larger, increasing blood flow.

These treatments are commonly used by athletes attempting to recover from injury or muscle soreness; ice bath therapy and sauna or steam room therapy are often more well-known than c

contrast bath therapy. 

How Contrast Therapy Enhances Blood Circulation and Muscle Recovery

Using these two therapies in tandem can offer the benefits of both treatments and more. 

• Cold water immersion therapy generally causes your heartbeat to speed up to pump more blood to your constricted small blood vessels called capillaries. 
• In contrast, hot water immersion therapy slows your heart rate, as the dilation of your capillaries allows blood to flow easily.
  

When you switch between these two therapies, your blood vessels contract and dilate, creating a pulsing, pump-like motion. This process can significantly improve your circulation, which is known to help improve and heal muscle damage or soreness.

What Order Should You Do the Sauna Cold Plunge Therapy?

When beginning a contrast therapy session, you have two main options. The traditional method starts with a sauna to loosen up and then transitions to cold. This approach is great if you've had a long day or an intense workout, as the heat helps relax muscles, and the cold aids recovery.

The second option, the cold-hot-cold method, starts with a cold plunge. This might sound intense, but it can be refreshing and invigorating. After a short cold plunge, you heat up to the sauna and alternate between hot and cold. You can end with a cold plunge to seal the deal. Both methods offer similar benefits, which include improved circulation and mental well-being. Before jumping in, you should check with your physician to see which approach is best for you.

The Science Behind Sauna Sessions

Sauna sessions promote vasodilation and increase heart rate. This helps speed up metabolism, allowing more oxygen-rich blood to flow and reach deeper tissues. 

A traditional, dry sauna is ideal, with temperatures around 130°F and humidity at no more than 20%. This setup promotes heart health without heavily affecting breathing. Whether you sweat or not doesn't impact the effectiveness of the sauna, as some people naturally sweat less.

The Cold Plunge: Shocking Your System

Cold plunges, or cold water immersion, utilize your body’s natural response to cold exposure by causing rapid vasoconstriction. This limits blood flow to your muscles, relieving soreness and fatigue. 

Cold plunges can also help reset your body’s temperature, which is useful if you’re overheated. The jolt of cold can also boost focus and mental clarity, making it a great start to your day. Emerging research suggests cold plunges can promote the conversion of white fat to brown fat, aiding in weight management and improving blood sugar levels.

Transitioning from Sauna to Cold Plunge

Saunas and cold plunges work in opposite directions, but when combined, they can synergize. If you're new to contrast therapy, starting slowly is best. Use less severe temperature fluctuations and rest between each part of the session to let your body acclimate. 

Avoid plunging your head into cold water, as the rapid change in temperature can cause you to take a breath instinctively. Use a cold plunge tub like Komowa’s to ensure you can't accidentally submerge your head.

Enhance Your Routine with a Cold Plunge App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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9 Powerful Benefits of a Consistent Sauna and Cold Plunge Routine

1. Immune System Boost

The sauna and cold plunge combo is a boon for your immune system. This dynamic routine ramps up lymphatic circulation, a crucial network that helps expel germs, bacteria, and other waste from your body. 

The cold plunge tightens lymph vessels, kickstarting swift waste removal and giving white blood cells a better shot at fending pollutants. The result? You feel refreshed and ready to tackle the day.

2. Detoxifying Power

Embrace the detoxifying magic of alternating between heat and cold. This technique gives your lymphatic system a nudge, enhancing its efficiency. The heat and cold duo helps purge waste, providing an overall detoxifying effect that rejuvenates your body from the inside out.

3. Improved Blood Circulation

Transitioning from the sauna's heat to the plunge's chill causes blood vessels to constrict. This shock elevates blood pressure momentarily, but it’s beneficial. Blood rushes to vital organs, ensuring they function optimally. It boosts oxygen delivery throughout the body, enhancing circulation and vitality.

4. Fat Burning and Weight Loss

Pairing sauna sessions with cold plunges accelerates fat-burning and weight loss. Cold exposure activates brown adipose tissue, which burns fat for energy to keep you warm. 

Meanwhile, infrared saunas increase heart and metabolic rates like a mild workout, torching more calories. Combine these therapies and have a powerful ally in your weight loss journey.

5. Stress Relief

Need to unwind? Saunas are a haven for relaxation, thanks to a surge of endorphins like beta-endorphin. They lift your mood, energy, and pain tolerance while promoting calmness. 

Cold plunges aren’t exactly cozy, but they teach you to control your breathing, quieting the fight-or-flight response. This skill helps you manage stress better, turning you into a master of composure.

6. Post-Workout Soreness Relief

Soreness can creep in after a sauna session, much like after an intense workout. Cold plunges provide immediate relief by soothing sore muscles. They work as effectively as warm water in easing pain, making them a go-to remedy for discomfort after a sweat session.

7. Skin Rejuvenation

The sauna and cold plunge duo rev up blood circulation, benefiting your skin. Good circulation means youthful, glowing skin. 

The rapid closure of pores when you plunge into cold water shields your skin from germs and conditions. Cold showers after a sauna keep your skin healthy and looking its best.

8. Inflammation Reduction

Saunas are a go-to for arthritis relief because they allow more fluid into joints, alleviating discomfort. But when inflammation strikes post-session, a cold plunge is your ally. Ice baths reduce inflammation and pain by promoting blood flow, offering quick relief from aches.

9. Enhanced Pleasure

Cold plunges trigger a rush of norepinephrine, heightening pleasure after a sauna. This chemical boosts mood, focus, and concentration while combating mood disorders. The heat and cold combo enhances blood flow, heart rate, and endorphin production, reducing pain and lifting morale.

7-Step Guide for a Perfect Sauna Cold Plunge Routine

1. Drink Water and avoid Heavy Meals Before Starting the Sauna and Cold Plunge Routine

Before you even step into the sauna, make sure you're hydrated. Drink one or two glasses of water and skip heavy meals and alcohol. Your body will thank you later.

2. Do a Light Warm-up Before Entering the Sauna

Get your blood flowing with a quick warm-up. Stretch, take a short walk, or do any low-intensity activity. This preps your muscles and mind for the heat.

3. Enter the Sauna for 15 to 20 minutes

Once the sauna is ready, go inside and relax. Sit or lie down for 15 to 20 minutes to raise your body temperature and start sweating. If you're new to this, start with shorter sessions and work your way up.

4. Allow Your Body to Cooldown in the Open Air After Leaving the Sauna

After your time in the sauna, step into the open air for a few minutes. This helps your body adjust before you take the plunge into cold water.

5. Submerge Yourself in an Ice Bath for 2 to 5 minutes

Now it's time for the ice bath; dip in for 2 to 5 minutes. If you're new to this, start with a shorter duration. Focus on breathing and stay calm as your body adapts to the cold.

6. Repeat the Sauna and Ice Bath Cycle 2-3 Times if Desired

If you’re feeling up to it, repeat the sauna and ice bath cycle 2-3 times. Just listen to your body and don’t overdo it.

7. Dry off, Rehydrate, and Rest in a Warm Environment After Finishing the Routine

Dry off and wrap yourself in something warm. Drink water or an electrolyte drink to rehydrate, and rest in a cozy environment to let your body return to normal.

Sauna Cold Plunge Routine Timing

Contrast therapy isn’t just a once-in-a-while kind of thing. Studies show that the more often you do it, the better the benefits. Aim for at least four days a week. You’ll see a big difference between those who plunge and sauna regularly and those who don’t. 

The magic numbers? Eleven minutes of cold and fifty-seven minutes of heat each week. Break it down to two and a half minutes in the ice bath and fifteen minutes in the sauna per session. You can tweak it to fit your life. Maybe you ice bath every day but only sauna a few times a week. 

Meet the Expert Behind the Science

Dr. Susanna Søberg leads the way in hot and cold therapy research. With a PhD in metabolism, she’s all about finding the minimum thresholds of cold and heat exposure needed for health benefits. Her work has led to the Søberg Principle, our guideline here. She's also the founder of the Søberg Institute and the Thermalist Cure program. 

In 2019, she published her first book, Winter Swimming, on the benefits of ice baths and saunas. Her work makes using cold, heat, and breathwork easy to reduce inflammation and boost well-being.

The Right Way to Sauna

Timing is everything. Saunas are best used during the day when they won’t mess with your sleep. Make sure the sauna is between 150 and 195 degrees Fahrenheit. Hydrate before you go in. Spend about 15 to 20 minutes relaxing and sweating it out. Cool down gradually afterward and rehydrate.

How to Ice Bath Like a Pro

Timing matters here, too. Wait six to eight hours after a workout before jumping in the ice bath. The water should be between 50 and 59 degrees Fahrenheit. Start with shorter immersion periods, like two to five minutes. Move around to disrupt the thermal layer around your body. Get out when you start to feel discomfort or shivering. Warm up gradually.

Is Contrast Bath Therapy Only for Athletes?

Think contrast bath therapy is only for athletes? Think again. It’s not just for folks running marathons or hitting the gym daily. Regular people like you can see benefits too. 

If you’re feeling tired from everyday activities—like commuting or working long hours, contrast therapy can help ease muscle soreness. It’s about holistic physical improvement. Who doesn’t want that?

Heart Health and Cholesterol: The Unexpected Benefits of Cold Plunges

Did you know that contrast therapy can help strengthen your heart muscles? Regularly exposing 

your body to cold water can improve cardiovascular health. It can also help manage cholesterol levels.

This is good news for anyone looking to improve their heart and overall wellness. Consult your doctor first to ensure it’s a good fit for you.

Chronic Inflammation: How Cold Plunges Can Help

If you suffer from chronic inflammation, contrast therapy could be a game-changer. The alternating hot and cold temperatures can help reduce inflammation and promote healing. 

This is especially beneficial for people with rheumatoid arthritis, which can cause painful joint inflammation. Check with your doctor before starting any new therapy.

Cold Plunges for Stress, Anxiety, and Depression

Contrast bath therapy isn’t just about physical benefits. It can also have a positive impact on your mental health. Cold plunges can help reduce stress, anxiety, and depression. 

The sudden temperature change can release endorphins, known as feel-good hormones. This can leave you feeling more relaxed and less stressed.

Chronic Pain and Injuries: How Cold Plunges Can Help

If you suffer from chronic pain or have an injured body part, like your foot or ankle, contrast therapy can help. The alternating hot and cold temperatures can reduce pain and promote healing. This is especially beneficial for people with conditions like soft tissue trauma, which can cause significant pain and discomfort.

Cold Plunges and Rheumatoid Arthritis

If you have rheumatoid arthritis, contrast therapy can help reduce joint pain and inflammation. The alternating hot and cold temperatures can promote healing and improve joint mobility, making it easier to move around and perform everyday activities. Be sure to consult with your doctor before starting any new therapy.

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8 Important Tips for Sauna Cold Plunge Routine

1. Stay Hydrated

Hydration is crucial for any wellness routine, especially for hot-cold contrast therapy. The sauna's heat will cause sweat, potentially leading to dehydration if you don't compensate with adequate fluid intake. Drink plenty of water before starting the routine, and consider rehydrating with water or an electrolyte-rich drink afterward.

2. Don’t Rush

Each stage of the sauna cold plunge routine, the heat, the transition, the cold, and the recovery, offers distinct benefits. Hurrying through these stages can diminish the therapeutic effects and put unnecessary stress on your body.

Take your time in each phase, allowing your body to adapt and respond to the changing conditions.

3. Prioritize Safety

To prevent slips and falls, ensure you have a firm grip when entering and exiting the sauna and cold plunge pool. A buddy system is also good, especially if you’re new to this routine or increasing its intensity.

4. Recognize Your Body’s Signals

The sauna and cold plunge can be challenging, but it’s normal to experience some discomfort. It’s important to distinguish between a healthy challenge and a distress signal from your body.

Note: If you start to feel dizzy, nauseous, or experience sharp pains, it’s essential to stop the routine. These could be signs that your body is being pushed beyond its limits.

5. Start Slow and Gradually Increase

If you’re new to hot-cold contrast therapy, start with shorter sauna sessions and cold plunges. Gradually increase the duration and intensity as your body becomes accustomed to the routine. This gradual approach can help your body adapt to contrasting temperatures and minimize potential risks.

6. Cool Down and Warm Up Properly

After a cold plunge, allow your body to warm up naturally. It’s important not to rush this process, as your body needs time to return to its regular temperature. 

Likewise, cool down after a sauna session before plunging into cold water. This can be as simple as sitting at room temperature for a few minutes.

7. Consistency is Key

Consistency is key with sauna and cold plunge routines like most wellness practices. Aim to make them a regular part of your week while listening to your body’s needs. Over time, this routine will become easier and more beneficial.

8. Precautions to Consider

While a sauna cold plunge routine has many benefits, it’s unsuitable for everyone. Individuals with the below conditions should exercise caution and chat with a healthcare professional before starting this protocol:

• Heart conditions
• High blood pressure
• Pregnant

How Do You Measure the Impact of Sauna Cold Plunge Therapy?

Technology can be your secret weapon when tracking the effectiveness of your cold plunge routine. Fitness trackers and smartwatches are great tools to monitor physiological responses. 

They help you understand how your body is reacting to the temperature changes. Ensure you choose a waterproof device to avoid damage during your contrast therapy session. Here are some excellent options to consider:

1. GoPolar: The Ultimate Cold Plunge App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

2. Whoop: Fitness Tracker with Insightful Metrics

Whoop is a standout wearable for organizing your metrics into patterns that help you understand the effects of your habits. Whoop calculates daily:

• Stress levels
• Strain
• Recovery scores 

The app sorts your daily metrics into long-term graphs and recommends improving your fitness and health routine.

3. Polar Log: Comprehensive Tracking for Sauna and Cold Plunge Sessions

Polar Log is an app designed for users who regularly switch between hot and cold therapies. It provides a comprehensive log of your sessions, allowing you to track metrics like duration, temperature, and recovery times. This app benefits users who want to analyze their routines and improve their health practices.

4. Sessions App: Personalized Protocols for Sauna and Cold Exposure

Sessions App is a habit tracker for those regularly engaging in sauna sessions and cold exposure. It emphasizes personalized protocols, allowing users to experiment and find what works best. 

The app integrates with smartwatches like Apple Watch and Garmin and syncs data with Apple Health. It’s a valuable tool for tracking:

• Temperature
• Humidity
• Time of day

5. CryoZest: Minimalistic Design with Comprehensive Tracking Features

CryoZest is a comprehensive app for tracking cold exposure and sauna sessions. It allows users to log their activities and receive insights on their wellness journey. The app is praised for its minimalistic design and ease of use. It offers custom reminders and syncs data with Apple devices, making it easy to log different types of sessions and analyze performance over time.

6. Brisk: A Fun and Motivational Cold Plunge Tracker

Brisk is designed for users who regularly practice cold plunges. It offers a user-friendly interface with features that help you stay consistent with your cold water therapy. The app tracks session times and water temperature, integrating with Apple Health. Brisk is known for its motivational features, like daily challenges and rewards, making it a fun way to maintain your cold plunge routine.

7. HotLog: Detailed Tracking for Sauna Sessions

HotLog is your digital companion for tracking sauna, steam bath, and infrared sessions. It lets you capture all the important details of your sessions, like:

• Sauna type
• Temperature
• Humidity
• Duration and more

HotLog provides insights into your sauna habits with appealing statistics, helping you see whether you’re meeting your sauna goals. The app tracks all your sessions as workouts in Apple Health, ensuring accurate data logging.

8. SaunaSesh: Enhance Your Sauna Experience

SaunaSesh uses HealthKit to monitor your time logged and heart rate activity using the Apple Watch app. The accompanying iPhone app allows you to:

• View all workouts
• Add notes
• Set session notifications

Its simple interface supports your sauna activity, linking with the Health app to record your sauna activities and keeping you on track toward your wellness goals.

9. Shiver: Intuitive Cold Plunge Log and Tracker

Shiver is the world’s most straightforward and intuitive cold plunge log and tracker. It offers:

• Minimalistic session timer
• Session chart
• Feed
• Analytics

Shiver helps you supercharge your cold plunge habit with features that make it easy to track your progress and stay motivated by your past accomplishments.

10. Chill: The Ultimate Companion for Cold Plunge Sessions

Chill offers a range of powerful features to help you optimize your cold plunge routine. It allows you to set customized durations for each session, ensuring you get the most out of your cold plunges. Whether you prefer shorter bursts or longer, more challenging immersions, Chill adapts to your needs.

11. Oura Ring: Insights into Your Body's Response to Cold Exposure

The Oura Ring can track your body temperature, heart rate, and overall readiness before and after a cold plunge, giving insights into how your body responds to cold exposure. While it’s not designed to withstand prolonged exposure to water or frigid temperatures, it can still provide valuable data.

12. Fitbit: Reliable Tracking for Cold Plunge Enthusiasts

Some Fitbit models are waterproof and can track heart rate and temperature during cold plunges. While they may not be the best option for icy conditions, they offer reliable tracking for cold plunge enthusiasts.

13. Garmin: Durable and Resilient in Cold Water

Garmin watches are known for their durability and are often used in outdoor and extreme sports. Some models are waterproof and can track:

• Heart rate
• Body temperature
• Stress levels 

During cold plunges. Garmin devices are generally more resilient in cold water than Fitbit or Oura, making them an excellent option for cold plunge enthusiasts.

14. Höffly: A Simple Wim Hof-style Guided Breath App

Höffly is a Wim Hof-style guided breath app that shows you the Wim Hof breathing pattern without too much fuss or distraction. While it offers less content than the official Wim Hof app, it’s free to use for a limited number of sessions daily, with a minimal fee for unrestricted access.

15. Cryoshower: Easy Tracking for Cold Showers and Baths

Cryoshower is an app that records and guides you through cold showers, baths, and open-air swimming. It tracks:

• Your time
• Temperature
• Frequency
• Mood afterward

With voice commands, it’s easy to record your actions no matter where you are, making it a convenient tool for anyone who regularly practices cold water therapy. 

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Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar's cold plunge app is a go-to resource for people who like to take cold plunges and saunas. With it, you can track your cold plunges, cold showers, and sauna sessions with your Apple watch. 

After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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