These practices, once tied to Nordic traditions, are now gaining traction in the U.S. for their potential health and longevity benefits. Saunas use heat (113°F–212°F) to trigger cellular repair and cardiovascular improvements, while cold plunges (50°F–60°F) reduce inflammation, boost mood, and enhance recovery. Together, they create a powerful "contrast therapy" that stimulates circulation, reduces stress, and sharpens focus.
Key Benefits:
- Sauna Therapy: Lowers all-cause mortality by up to 50%, improves heart health, and supports brain function.
- Cold Plunge: Increases dopamine by 250%, enhances cellular repair, and strengthens the immune system.
- Combined Effects: Improves circulation, reduces inflammation, and supports metabolism.
Quick Tips for Starting:
- Sauna: 15–30 minutes, 2–3 times per week, at 158°F–170°F.
- Cold Plunge: 1–3 minutes, 2–3 times weekly, at 50°F–60°F.
- Alternate between heat and cold for maximum benefits, always ending with cold.
Research-backed and easy to integrate into your routine, these therapies are a simple way to improve health and longevity.
Sauna, cold plunge, and your health: what the science says | Dr. Susanna Søberg & Tim Spector
The Science: How Heat and Cold Affect Your Body and Lifespan
Exposing your body to extreme temperatures - both hot and cold - can activate biological processes that may help slow aging and potentially extend lifespan. Each type of exposure triggers unique responses within the body, offering distinct benefits for longevity. Let’s take a closer look at how these therapies work.
Sauna Therapy: Heat Exposure and Longevity
Spending time in a sauna (temperatures between 176°F and 212°F) creates a controlled heat stress that prompts your body to activate powerful cellular defenses. This rise in core temperature initiates hormonal and physiological changes that help regulate body temperature and promote tissue repair.
One standout benefit of sauna use is the activation of heat shock proteins (HSPs). These proteins play a key role in repairing damage caused by oxidative stress and clearing out aging cells. Heat exposure can increase circulating HSP levels by as much as 49%, offering long-term protective effects. By preventing protein misfolding and aggregation, HSPs may lower the risk of chronic conditions like cardiovascular and neurodegenerative diseases.
The cardiovascular perks are impressive, too. Regular sauna use - 4 to 7 times per week - has been linked to a 40% reduction in overall mortality and a 48% lower risk of sudden cardiovascular death compared to using a sauna just once a week. Men who followed this frequent sauna routine also experienced a 65% decreased risk of developing Alzheimer’s disease.
Saunas appear to benefit the brain as well. They can increase levels of brain-derived neurotrophic factor (BDNF), which supports the growth of new neurons and helps clear beta-amyloid proteins. Regular sauna sessions have also been associated with lower levels of C-reactive protein (CRP), a marker of inflammation, and higher levels of interleukin-10, an anti-inflammatory molecule.
Cold Plunge Therapy: Benefits of Cold Exposure
Cold water immersion (typically between 50°F and 60°F) triggers a release of stress hormones, catecholamines, and endorphins, which can boost mood and alertness. One study even found that dopamine levels increased by 250% following cold water immersion.
This practice also enhances autophagy, a process where cells clean out damaged components, helping to maintain cellular health. Professor Glen Kenny highlights its importance:
"This enhancement allows cells to better manage stress and could have important implications for health and longevity."
Cold exposure activates brown adipose tissue (BAT), which burns calories to produce heat, boosting energy expenditure. This effect supports weight management and improves insulin sensitivity. Additional benefits of cold plunges include reducing inflammation, strengthening the immune system, improving sleep, and speeding up recovery after exercise.
Interestingly, just one week of cold plunges can make cells more resilient to cold stress, enhancing cellular tolerance. As Kelli King puts it:
"Cold exposure might help prevent diseases and potentially even slow down aging at a cellular level. It's like a tune-up for your body's microscopic machinery."
Combined Effects of Heat and Cold Therapy
When used together, sauna and cold plunge therapies - often called contrast bathing - combine the benefits of heat and cold exposure to create a powerful physiological response. Alternating between the two causes blood vessels to expand in the heat and contract in the cold, stimulating circulation and aiding immune system function. This "pumping action" may improve vascular health, metabolic function, and stress resilience.
From a metabolic perspective, the combination is particularly intriguing. Cold plunges encourage the production of brown fat, which burns calories to generate heat, while sauna sessions may help reduce existing brown fat stores. Research also suggests that ending your routine with cold therapy can amplify metabolic benefits, reduce inflammation, and support better cardiovascular health, stress management, and sleep quality.
Best Protocols: Timing, Frequency, and Safety
Based on established research, these protocols are designed to help you get the most out of sauna and cold plunge therapies while prioritizing safety. By following specific guidelines for temperature, duration, and frequency, you can maximize benefits and minimize risks.
Sauna Protocols: Duration, Temperature, and Frequency
Temperature Guidelines: According to the American College of Sports Medicine, saunas are most effective at temperatures between 158°F and 170.6°F. Infrared saunas, on the other hand, work well at slightly lower temperatures, ranging from 120°F to 140°F. If the temperature falls below 158°F, the desired hormetic stress response may not occur. On the flip side, temperatures exceeding 212°F can lead to cellular damage.
Session Duration: Most sauna sessions should last 15–30 minutes. For cardiovascular benefits, aim for 5 to 20 minutes in temperatures between 176°F and 212°F. To encourage growth hormone release, consider extending one session per week to 30 minutes, ensuring you include proper cool-down periods afterward.
Weekly Frequency: Sauna use frequency has a clear link to health outcomes. Men who used saunas 2–3 times per week experienced a 27% lower risk of cardiovascular disease mortality, while those using saunas 4–7 times per week saw a 50% lower risk. For general health, aim to accumulate about 1 hour per week, divided into 2–3 sessions.
Cold plunge therapy also requires careful attention to timing and frequency to achieve the best results.
Cold Plunge Protocols: Duration, Temperature, and Frequency
Temperature Range: Cold plunge therapy is most effective when water temperatures are between 30°F and 50°F, as this range triggers protective physiological responses.
Session Duration: Start with 1–2 minutes and gradually increase to 3–5 minutes as your body adapts.
Weekly Frequency: Limit cold plunges to 2–3 times per week to allow your body adequate recovery time. Avoid doing cold plunges on consecutive days to prevent overexposure.
Breathing Technique: While in the cold water, practice slow and controlled breathing. This helps your body remain calm and prevents panic responses.
Safety Guidelines and Best Practices
To ensure your safety and optimize the benefits of sauna and cold plunge therapies, follow these key recommendations:
Medical Consultation: If you have any pre-existing conditions like cardiovascular issues, diabetes, or other chronic health concerns, consult your healthcare provider before starting sauna or cold plunge therapy.
Transition Protocol: Allow 2–5 minutes of rest between sauna and cold plunge sessions to reduce cardiovascular strain. Always end with cold therapy to help minimize inflammation and swelling.
Progressive Adaptation: Start with lower temperatures and shorter durations for both therapies, gradually increasing intensity as your body adjusts. For saunas, begin around 150°F (or 120°F for infrared models). For cold plunges, start at the warmer end of the range (around 50°F) before working your way down to colder temperatures.
Hydration and Recovery: During sessions, drink at least 16 ounces of water every 10 minutes to stay hydrated. Afterward, allow your body to cool down gradually to support cardiovascular recovery .
Warning Signs: Stop immediately if you experience symptoms like dizziness, nausea, shortness of breath, chest pain, or excessive discomfort. These are signals that your body may be under too much stress and needs a break .
Up next, we’ll explore how to seamlessly incorporate these practices into your daily routine.
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Adding Sauna and Cold Plunge to Your Routine
Incorporating a sauna and cold plunge routine into your life doesn’t have to be complicated, even with a packed schedule. With a little planning, you can enjoy their longevity-boosting benefits while staying consistent.
Step-by-Step Guide to Building a Routine
Weeks 1–2: Start Simple
Kick things off with 3–4 sessions per week, keeping each session between 15–20 minutes. A good starting point is a 20-minute sauna session followed by a quick 2-minute cold plunge.
Weeks 3–4: Introduce Contrast Therapy
Once you’re comfortable with individual sessions, step it up by alternating between hot and cold within the same session. Try the Morning Energizer protocol: 3 minutes in a cold plunge, 10 minutes in the sauna, and a 1-minute cold rinse. This sequence is perfect for jumpstarting your energy and mental clarity for the day.
Week 5 and Beyond: Personalize Your Routine
Adjust your routine to match your lifestyle. For evenings, the Evening Unwind protocol is ideal: 15 minutes in the sauna, 5 minutes in a cold plunge, followed by light stretching or meditation. Athletes might prefer the Post-Workout Recovery protocol, which involves 10 minutes in the sauna and 3 minutes in the cold plunge, repeated twice.
Timing Tips
Sync your sessions with your natural body clock. Cold plunges work best in the morning to promote wakefulness, while saunas are more effective in the evening, especially before bed. Always allow a 2–5 minute break after the sauna before transitioning to the cold plunge to ease the temperature shift.
Once you’ve got your routine down, feel free to tweak it to fit your schedule and environment.
Adjusting for Different Lifestyles and Climates
Your routine may need some fine-tuning based on where you live and how you spend your days.
Climate-Based Adjustments
The U.S.’s diverse weather means you’ll need to adapt. In warmer areas, aim for cold plunges in the early morning or late evening. In cooler regions, midday plunges might be more comfortable. During summer, cool off first to avoid shocking your system and consider longer plunges for better cooling. In winter, warm up with light exercise or a hot shower before plunging, and keep sessions shorter but more frequent to maintain circulation.
Lifestyle Tweaks
For busy schedules, combine sauna or cold plunge sessions with existing habits. For example, if you already go to the gym, use the sauna or plunge pool right after your workout. If you’re at home, setting up a simple routine can make it easy to stay consistent.
Health Considerations
Your body’s unique makeup - like metabolism or body fat percentage - can affect how you experience cold plunges. Experiment with different temperatures, durations, and breathing techniques to find what works best for you.
Tracking Progress for Long-Term Benefits
Keeping tabs on your progress helps you stay motivated and ensures you’re getting the most out of your routine.
Weekly Goals
Research suggests aiming for 11 minutes of cold plunge therapy per week, spread over several sessions, and one hour of sauna therapy per week, divided into two or three sessions.
Tech Tools for Tracking
Apps like Growth Bundle’s HealthView make it easy to monitor your progress. It tracks metrics like heart rate variability, sleep quality, and recovery, giving you insight into how your routine impacts your overall wellness. The Do App helps you build habits by tracking streaks, while Reflectly focuses on mood tracking to see how your sessions influence emotional well-being.
Listen to Your Body
Pay attention to how you feel. Signs of success include better sleep, more energy, reduced stress, and quicker recovery. If you notice fatigue or soreness, it’s okay to take a break - your body might need extra time to recover.
Create a Relaxing Space
Transform your routine into a calming ritual. Use soft lighting, soothing music, or any other elements that help you relax. Turning your sessions into a peaceful experience can make it easier to stick with them long-term.
Tools and Apps for Tracking and Improving Results
Using the right digital tools can turn your sauna and cold plunge routine into a data-driven wellness practice. With over 190,000 users rating Growth Bundle apps an average of 4.6 stars, these tools have proven helpful in refining health routines and tracking progress over time. They don’t just measure physical metrics - they also enhance the overall benefits of your hot-and-cold therapy sessions.
Modern cold plunge systems now come equipped with features like personalized profiles, remote access, real-time tracking, and wearable integration. This allows you to monitor key data, such as heart rate changes and temperature variations, during your alternating hot and cold sessions.
Here’s a closer look at some standout tools that can help you quantify and maximize your results.
HealthView: Tracking Vital Health Metrics
HealthView is your go-to app for monitoring essential health data, such as heart rate trends, calories burned, and optimal sauna zones. For anyone serious about sauna and cold plunge therapy, this app provides the metrics you need to measure progress and fine-tune your routine.
During sauna sessions, HealthView tracks heart rate patterns and identifies your optimal heat exposure zones. For cold plunges, it monitors critical metrics like heart rate variability (HRV), stress levels, and blood oxygen levels. This detailed tracking helps you understand how your body responds to temperature extremes.
Temperature tracking is particularly useful for alternating between hot and cold therapies. By monitoring your body’s temperature shifts and recovery, the app helps you fine-tune your sessions for better results. Additionally, recovery metrics like resting heart rate and heart rate recovery after each session provide insights into how your body adapts over time. You can even set heart rate alerts to know when it’s time to exit a cold plunge.
HealthView integrates seamlessly with Apple Health and Apple Watch, making it easy to collect data without interrupting your routine. You can set personal goals, track your progress, and establish thresholds to ensure a safe and effective experience.
The Mindfulness App: Enhancing Relaxation
While the physical benefits of sauna and cold plunge therapy are well-documented, the mental aspect is equally important. The Mindfulness App offers over 500 meditations, sleep stories, and courses designed to promote relaxation and mindfulness.
After the stress of temperature therapy, your nervous system needs time to recover, making post-session relaxation critical. Guided meditations in the app help shift your body from a heightened stress response to a calm, parasympathetic state.
For evening sauna sessions, the app’s sleep stories and courses are particularly helpful. Since temperature therapy can improve sleep quality, pairing it with relaxation techniques can further enhance your rest. Beyond relaxation, the app also supports habit consistency and tracks mood, rounding out your wellness toolkit.
Do App and Reflectly: Tracking Habits and Mood
Consistency is key to seeing results from temperature therapy, and the Do App helps you stay on track by monitoring habits and streaks over time. Visualizing your routines and celebrating streaks can be a powerful motivator to maintain your practice.
Reflectly adds another layer by focusing on how your routine impacts your emotional well-being. This AI-powered journal tracks your mood and helps you identify patterns in how you feel before and after sessions. Over time, its insights become more personalized and actionable.
By logging your energy levels and emotions, you can determine whether morning or evening sessions better suit your lifestyle and needs. Together, the Do App and Reflectly provide a complete picture of how your sauna and cold plunge routine impacts both your habits and overall mood.
You can try these tools with a free trial to see which combination works best for you. Simply download the apps, sign in with your Growth Bundle account, and start exploring how they can support your wellness goals.
Conclusion: Action Steps for Longevity Seekers
Combining sauna and cold plunge therapies can be a game-changer for your health and longevity. Studies have shown that this duo improves cardiovascular health, reduces stress, and enhances overall well-being.
Key Points to Remember
- Regular sauna use can lower the risk of premature death and all-cause mortality by as much as 50%.
- Alternating between hot and cold exposure promotes better circulation and supports cellular repair. Saunas expand your blood vessels, while cold plunges cause them to contract, creating a "vascular pump" effect that boosts circulation. This process also triggers the production of heat shock proteins - up to 48% more with consistent sauna use - which aids in cellular repair.
- A practical routine involves alternating 12–15 minutes in a sauna with up to 3 minutes in a cold plunge, two to three times per week. Always end with cold therapy to reduce inflammation and maximize benefits. Beginners can start with shorter sessions, gradually increasing time as they grow accustomed to the practice.
- Consistency is essential. Aim for at least three sessions per week to experience ongoing improvements in heart health, sleep quality, and muscle recovery. Over time, your body will adapt, boosting immune resilience and enhancing the effectiveness of each session.
By staying consistent and mindful, you can unlock the full potential of these therapies.
Using Digital Tools for Long-Term Success
Technology can make a big difference in optimizing your sauna and cold plunge routine. Tools like HealthView allow you to track your body's response to these therapies, including heart rate patterns during sauna sessions and heart rate variability during cold plunges. Its integration with Apple Health and the Apple Watch makes data collection effortless, helping you stay focused on your wellness goals.
For mental recovery, apps like The Mindfulness App can help shift your nervous system from a stressed state to a calm, restorative one. Meanwhile, Do App helps you track your consistency, and Reflectly allows you to monitor how these therapies impact your mood and energy levels. With these insights, you can fine-tune your routine for maximum results.
By blending proven practices with digital tracking, you create a sustainable approach to longevity. Cold exposure, for instance, can increase dopamine levels by 250%, while regular sauna use is linked to lower rates of heart disease and stroke. Tracking these benefits helps you stay motivated and ensures you’re building a wellness routine rooted in science.
"The journey to wellness is personal and ongoing." – Medical Saunas
Start your wellness journey today with apps like the Growth Bundle. Download, track, and witness the transformation.
FAQs
How do sauna sessions and cold plunges work together to support longevity and overall health?
Sauna sessions and cold plunges work hand in hand by exposing your body to extreme temperature shifts, which can boost blood circulation, support heart health, and help balance stress hormones. This dynamic duo not only benefits your vascular system but also strengthens immunity and encourages long-term well-being.
When you step into a sauna, the heat increases blood flow, loosens up tense muscles, and promotes relaxation. On the flip side, a cold plunge delivers an energizing jolt, helping to reduce inflammation and speed up recovery. Together, they form a powerful routine that builds both physical and mental toughness, while also contributing to a healthier, longer life.
What should beginners know about safely starting sauna and cold plunge routines?
Start with 10 to 15 minutes in the sauna, followed by a 60 to 90-second dip in a cold plunge. As your body gets used to the routine, you can gradually extend your time. However, always pay attention to how you feel - if you experience dizziness, lightheadedness, or any discomfort, stop immediately. It's also a good idea to avoid doing this alone and make sure you're in a safe setting.
After exposing yourself to the cold, warm up gradually to help your body transition smoothly. To stay safe, avoid sudden, extreme temperature shifts or overly long sessions, as these can lead to shock or other complications. If you have any medical conditions or uncertainties, it's wise to check with a healthcare professional before diving into these practices.
How can I easily incorporate sauna and cold plunge sessions into a busy schedule?
To begin, try scheduling three sessions per week, alternating between 15–20 minutes in the sauna and 1–2 minutes in the cold plunge. Over time, you can tweak the duration as your body becomes more accustomed to the practice. Pick times that align with your daily rhythm - early mornings to kickstart your day or evenings to help you wind down.
If your schedule is packed, focus on staying consistent. Set reminders or tie your sessions to existing habits, like right after a workout. Start with small steps and gradually shape a routine that blends smoothly into your everyday life.