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.