Should You Cold Plunge Before or After the Sauna?
How to Sequence Your Contrast Therapy for Energy, Recovery, and Deep Rest
From the Founder:
One of the most transformative things I’ve learned on my wellness journey is how much rhythm matters—especially when it comes to rest, recovery, and reset. That’s why I started exploring contrast therapy. But early on, I found myself wondering… does the order matter? Should I start with cold, or with heat? This post is my answer, built from both experience and research, and shared with you in case you’re asking the same.
What the Research Suggests
Multiple studies in thermal therapy show that sauna heat helps expand blood vessels, elevate heart rate, and trigger cardiovascular responses that mimic light exercise. On the flip side, cold exposure contracts blood vessels, increases alertness, and may stimulate your body’s production of metabolically active brown fat.
One long-term Finnish study observed significantly reduced cardiovascular risk in those who practiced sauna bathing 4–7 times per week. Meanwhile, cold exposure has been linked to improved immune response and nervous system resilience; especially when practiced consistently.
In recent years, experts like Dr. Susanna Søberg have suggested ending contrast therapy sessions with cold to prolong the positive metabolic effects. But the truth is, it’s not about copying a protocol—it’s about finding a sequence that aligns with your lifestyle, your needs, and your capacity today.
Start With Cold: For Focus and Alertness
If you’re doing contrast therapy in the morning or before work, leading with a cold plunge can give your nervous system a natural boost. Cold exposure helps increase dopamine and norepinephrine, which are associated with alertness, drive, and mood regulation.
Following it with heat encourages relaxation without sedating your energy levels, making this an ideal sequence for high-performance mornings or post-training recovery.
Start With Heat: For Detox and Deep Relaxation
Prefer to wind down in the evening? Begin with the sauna. Heat exposure increases blood flow, supports detox through sweat, and gently raises your core temperature—setting the stage for a calming cold plunge to follow.
Ending on cold can help lower your body temperature, which is one of the cues your body uses to initiate deep sleep. This sequence is especially beneficial if you’re struggling with stress, tension, or sleep disruption.
How Long and How Hot (or Cold)?
If you're new to contrast therapy, keep it simple. Start with:
- Sauna: 15–20 minutes at 150–190°F
- Cold Plunge: 1–3 minutes at 50–59°F
As your body adapts, you can gradually extend both. Just be mindful—longer isn’t always better. It’s the quality of your practice and the consistency that matters most.
The Ritual Is the Reset
Many wellness practitioners cycle between hot and cold 2–3 times per session. But if you're just starting, a single round is powerful enough. What's most important is creating a rhythm that works for your body and lifestyle.
Some of our customers like to use this practice before meditation, others after workouts. Some prefer to start the day with it, others end their evening. There’s no wrong way—only what feels right for your body.
Important Reminders
While contrast therapy offers incredible benefits, it’s not for everyone. If you have cardiovascular issues or are pregnant, always consult your healthcare provider before starting. And never cold plunge alone—safety first, always.
Why Having a Home Setup Matters
Many of the studies behind sauna and cold plunge therapy highlight one consistent truth: frequency matters. It’s not just about doing it once—it’s about making it part of your lifestyle. The more consistently you use contrast therapy, the greater the benefits for your cardiovascular health, metabolism, sleep, and stress regulation.
That’s why having a setup at home isn’t just a luxury—it’s a smart investment. It saves you time, lowers your cost per session over time, and removes the friction that often stops people from showing up for themselves. When wellness is within reach, it becomes part of your rhythm—not something you have to schedule around or drive across town for.
We’ve curated tools and setups designed to integrate seamlessly into real life. No clinics, no waiting rooms. Just your own space, your own timing, and your own pace.
Curious Where to Start?
We’ve curated a collection of saunas and cold plunge tubs that make building your ritual at home simple and sustainable. Whether you prefer the gentle heat of infrared or the deep sweat of traditional steam, your ideal setup is closer than you think.
At the end of the day, contrast therapy isn’t just about pushing limits, it’s about learning to listen. Your body already knows what it needs. This is just one way to support it, gently and consistently.