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A plunge helps wake up the nervous system, calm inflammation, lift your mood, and sharpen mental clarity.

10 Benefits of Combining Sauna + Cold Plunge

  • Alternating between the vasodilation induced by the sauna's heat and the vasoconstriction triggered by the cold plunge creates a powerful vascular workout, significantly improving blood flow and cardiovascular efficiency.

  • The heat from the sauna increases blood flow to muscle tissues, promoting oxygen and nutrient delivery, while the cold plunge reduces inflammation and lactic acid buildup, leading to faster recovery after physical exertion.

  • The contrast therapy stimulates the production of leukocytes, the body's primary defense against infections, thereby enhancing the immune response and fortifying the body's resistance to illness.

  • Sauna-induced sweating facilitates the excretion of toxins through the skin, while the cold plunge supports lymphatic system function, aiding in the efficient removal of metabolic waste products from the body.

  • Sauna sessions activate the parasympathetic nervous system, promoting relaxation and reducing cortisol levels, while the invigorating cold plunge triggers the release of norepinephrine, a hormone associated with increased focus and reduced anxiety.

  • The heat from the sauna opens pores, promoting deep cleansing and enhanced circulation to the skin, while the cold plunge causes pores to tighten, improving skin elasticity and reducing inflammation, leading to a healthier complexion.

  • The sharp temperature contrasts stimulate neurotransmitter production, particularly endorphins and serotonin, enhancing cognitive function, mental clarity, and overall mood.

  • The deep relaxation achieved in the sauna, coupled with the invigorating effects of the cold plunge, helps to regulate circadian rhythms, promoting more restful and restorative sleep patterns.

  • The sauna's heat increases blood flow, relaxing muscles and reducing joint stiffness, while the cold plunge provides analgesic effects, numbing pain and reducing inflammation, offering a holistic approach to managing chronic pain conditions.

  • The combination of heat and cold stimulates the endogenous opioid system, leading to the release of endorphins, the body's natural "feel-good" hormones, resulting in a profound sense of well-being and elevated mood.

What to expect in a Contrast Therapy appointment:

You’ll be guided to your private contrast room, where the sauna and plunge are preset and the vibe is set just for you. Choose your preferred sauna temperature and settle into the heat before moving into short cold immersions—typically 1–3 minutes each. If you’d like a specific plunge temperature, let us know at least one hour before your session and we’ll dial it in for you. We’ll walk you through a simple heat–cold–rest flow and support your breathing so each transition feels smooth and grounded. Repeat the cycle as many times as you’d like within your session. Water and LMNT are available for purchase, and towels are available for rent.

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CONTRAST THERAPY BOOKING SCHEDULE:

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How to do a 60 minute Contrast Therapy Session

The best way to combine sauna and plunge is to follow a structured routine that allows your body to benefit from both the heat and the cold. Here's what a Sauna + Plunge Session looks like:

Sauna: You’ll begin with the sauna for 15-20 minutes, allowing your body to heat up gradually. This helps increase circulation, opens your pores, and promotes relaxation.

Cool down: Step out of the sauna and let your body cool down naturally for a 1-2 minutes. Step into the shower and take a 3-5 minute cold shower. This transition helps prepare your body for the upcoming plunge.

Plunge: Take a dip in the cold plunge! The cold water helps constrict blood vessels, reduces inflammation, and provides a refreshing contrast to the heat of the sauna. Spend about 5-10 minutes in the plunge.

Repeat the process: Return to the sauna for another session, and then alternate between the sauna and plunge a few more times. The number of repetitions depends on your comfort level and preferences.

Cool down: Finish your combined sauna and plunge experience with a final cool-down phase outside of the sauna. Allow your body to regulate its temperature naturally and rehydrate by drinking water.

Remember to listen to your body and adjust the intensity and duration of each component based on your comfort level. It's also important to consult with a healthcare professional, especially if you have any underlying health conditions, before incorporating this routine into your wellness practice.

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