Beginners Guide to Sauna and Cold Plunge

If you’re new to the hot-cold therapy experience , welcome! Combining sauna sessions with cold plunges isn’t just a bold experience, it’s a powerful practice for your mind and body. Here's how to ease into your first routine and get the most out of it.

1. Start in the Sauna (10–15 minutes)

• Get comfortable and relax. Breathe deeply.

• Listen to your body — you should feel hot and sweaty, but not dizzy or uncomfortable.

• First time? Aim for 10 minutes and work up gradually.

2. Cold Plunge (1–3 minutes)

• Step in slowly — it’s a shock at first!

• Focus on your breath. Try deep, calm inhales.

• Stay in for 30 seconds to 2 minutes to start — longer as you build tolerance.

3. Rest (5–10 minutes)

• Wrap up in a towel or robe and sit quietly.

• Let your body return to balance before the next round.

4. Repeat (1–3 rounds)

• 2–3 cycles is great for beginners.

• End on cold if you're looking to feel refreshed and alert.

• End on heat if you prefer a relaxed, calm finish.

Tips for Your First Time

-Hydrate before, during, and after

-Eat light beforehand (avoid big meals)

-Go with a buddy — it’s safer and more fun

-Avoid if you're sick, pregnant, or have heart issues without medical advice