Sauna and Cold Plunge: Benefits, Risks, and the Perfect Routine

Sauna + cold plunge: refreshing, addictive, and surprisingly good for you—if you know what you’re doing. Here’s your guide to safe contrast bathing.

Sauna and Cold Plunge Benefits: What Science Says

A study conducted by researchers at the University of Oulu in Finland, published in the European Journal of Applied Physiology, explored the effects of alternating sauna and cold plunge. The study found that this contrast therapy can improve circulation, boost endorphin levels, and enhance overall well-being. However, it also highlighted some risks, particularly for individuals with cardiovascular conditions.

Cold Plunge Safety: Who Should Avoid It?

For most healthy individuals, a cold plunge–or ice swimming, as we do it in Finland–following a sauna session is not dangerous. In fact, it can be invigorating and may even support recovery by reducing muscle inflammation.

However, the rapid shift from extreme heat to icy water puts stress on the cardiovascular system. The study noted that people with heart conditions or high blood pressure should avoid extreme temperature changes, as they can increase heart rate and blood pressure dramatically.

Your physical condition is also something to consider. When ice swimming, ensure you can exit the water anytime you need to.

Ice Swimming and Winter Swimming: A Finnish Tradition

In Finland, winter swimming—taking a dip in frozen lakes or the sea—is a well-loved activity, often paired with sauna use. Many Finns swear by the benefits of ice swimming, claiming it improves mood, increases circulation, and strengthens the immune system. The study supported some of these claims, noting that participants who regularly practiced ice swimming and sauna bathing reported feeling more energized and less stressed. We all want that, right?

In recent years, cold plunges have gained popularity among biohackers and elite athletes looking to improve circulation, reduce inflammation, and sharpen mental clarity. Cold exposure, like ice swimming, has been linked to increased resilience, better circulation, and enhanced recovery after exercise. Many swear by the combination of sauna and ice swimming as a performance-enhancing ritual.

Mastering the Sauna and Cold Plunge: Essential Tips

To get the most out of your sauna and cold plunge experience, it’s essential to follow key safety guidelines and techniques. We’ve got you covered.

• Never go ice swimming alone – Always have a friend nearby to ensure safety. One person should be in the water while the other waits on the dock or ice to assist if needed.
  
• Start slow – If you’re new to sauna and cold plunge, ease into both of them. Start with a couple of minutes in sauna, and tip your feet to the cold water for ten seconds before walking straight into the icy water.
  
• Remember to breathe – Ice swimming is an excellent way to practice your breathing. Stay calm, focus on your breathing, and let your body adjust to the cold.
  
• Know your limits – If you feel dizzy, lightheaded, or uncomfortable, stop immediately. This one goes for both–sauna and cold plunge.
  
• Stay hydrated – Drink plenty of water before and after your sauna session. 
• Check your health – If you have any heart or circulation issues, consult a doctor before trying extreme temperature changes.

The Verdict on Sauna and Cold Plunge

So, is it bad to combine sauna and cold plunge? Definitely not. If you are healthy, and if it’s done correctly, this ancient practice can be both refreshing and beneficial. Just be mindful of your body’s limits, follow best practices, and enjoy the invigorating contrast of hot and cold. Want to learn more about sauna etiquette? Read more from our blog post!