Hot & Cold Plunge Technique

The Healing Effects of the “Hot Sauna Cold Plunge” Technique.



The benefits of a “hot sauna cold plunge” are well known by the Nordic cultures, where sauna culture is so engrained within their rituals. - time in the sauna, followed by a cold water dip or cool shower. And Repeat

Ideally the hot/cold exposure is repeated until the body is completely relaxed. The “hot sauna cold

plunge” technique is intense, and the combination of hot and cold has some definite health benefits.

Sometimes referred to as the Nordic Cycle, the “hot sauna cold plunge” triggers the blood vessels to constrict rapidly and therefore elevates blood pressure.


The benefits of the “hot sauna cold plunge” are both physical and psychological, and immediately noticeable.


Inflammation Help

People with inflammation-related ailments can experience joint relief with the plunge technique.


Improved Blood Flow

For some, the cold immersion after a hot sauna can improve blood flow. Indeed, cold

shower enthusiasts maintain that a cold shower is rejuvenating, simply because of increased blood flow.


Enhancing Pleasure

The hot/cold experience elevates heart rate, adrenaline, and the release of endorphins. This

has proven to actually ease pain and lighten mood. Clearly, the after-effects will vary by individual. But the euphoric rush after sauna is often the effect that gets people returning time and time again!


Detoxifying Power

The hot and cold plunging technique has a way of triggering lymphatic circulation. This

allows for body waste to be eliminated and for a “flushing” process to have a detoxifying effect on the body.


Muscle Recovery

Sauna heat is noted for decreasing muscle aches and soreness. Cold can also sometimes help joint ailments.


Rejuvenates Skin

The hot sauna/cold plunge stimulates blood flow, and therefore influences skin health.

Enhanced blood circulation to the skin's surface, followed by a cold plunge for a quick closure of skin pores, keeping the skin feeling cleaner than after any shower or bath.


It’s always important to be cautious with the hot sauna cold plunge


Needless to say, the hot/cold experience is not for everyone. For example, it’s not

recommended for those who are prone to high blood pressure. And with low blood pressure it is good to cool down gradually and keep sauna rounds shorter.


In these situations, the extreme temperature change may even be shocking to the system.

Additionally, pregnant women should be cautious, particuarly when it is not part of one's normal rituals.

When it comes to the cold plunge, experts recommend a momentary plunge – anything lengthy will draw heat from the body and be detrimental.

If you have any queries prior to sauna and anything health related, the hot and cold technique should be discussed with a doctor, particularly if there are outstanding health issues.


But you will find the most important thing to do is listen to your body and respond as it wishes throughout your session.


Enjoy and reap the many benefits!

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