Cold plunges have surged in popularity, with health experts and celebrities alike extolling their benefits for both body and mind. Whether you’re an athlete seeking quicker muscle recovery or someone exploring new ways to enjoy the stress relief and calming benefits, cold plunge therapy is an invigorating, science-backed practice that anyone can embrace. We recommend pairing this with a traditional sauna for the ultimate hot-and-cold therapy experience.
Ice Baths & Cold Plunge Tubs
What is a Cold-Plunge, and Why Should I try it?
A cold plunge is exactly what it sounds like—a full-body immersion in water chilled to 50°F–60°F (10°C–15°C). It might sound intimidating, but the rush of adrenaline, endorphins, and wellness benefits make it an experience worth trying.
Cold plunges provide a host of health advantages:
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Muscle Recovery: Reduce inflammation and soreness post-workout.
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Improved Circulation: Cold water constricts blood vessels, pushing blood flow toward vital organs and helping oxygenate tissues.
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Mental Clarity: Exposure to cold shocks your system, releasing norepinephrine—a hormone linked to focus and alertness.
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Stress Relief: The initial cold shock fades into a calming sensation, helping reduce cortisol levels and improving mood.
The Perfect Pair: Sauna Cold Plunge Combo
For those ready to take their self-care game to the next level, combining a sauna with a cold plunge offers unparalleled benefits. This hot-and-cold contrast therapy, known as the Nordic cycle, is a centuries-old Scandinavian tradition. Here’s why it works so well:
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Enhances Circulation: The alternating heat of a sauna and the cold of a plunge stimulate blood vessels to expand and contract, promoting cardiovascular health.
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Reduces Recovery Time: Heat relaxes tight muscles, while the cold reduces inflammation, making it an ideal pairing for athletes.
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Boosts Immune Function: The thermal shock trains your body to adapt to temperature changes, improving resilience to stress and illness.
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Promotes Deep Relaxation: This cycle of intense heat followed by refreshing cold leaves you feeling calm, rejuvenated, and re-energized.
How to Do It:
Cold contrast therapy is simple and customizable based on your comfort level. Follow these steps to ensure a safe and enjoyable experience, but always remember to listen to your body!
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Start with the Sauna:
Warm up in your sauna for 10–15 minutes. Wait until you’re thoroughly sweating to ensure your body is fully relaxed and detoxified. -
Transition to the Cold Plunge:
Immerse yourself in the cold plunge tub for 1–3 minutes. Focus on slow, steady breathing to minimize the initial shock. -
Let Your Body Adjust:
After the cold plunge, spend 2–3 minutes allowing your body to naturally warm up. Avoid jumping straight back into the sauna to prevent overexertion. -
Repeat the Cycle:
Complete 2–3 rounds of this sequence for maximum benefit. End with a cold plunge to close your pores and leave you feeling refreshed.
Ready to experience the cold-plunge sauna combo at home? Use the code BIOHACK at checkout to save $500 when you buy a sauna and a cold plunge together!
Frequently Asked Questions
Can I use a cold plunge indoors?
Yes! Many of our models are suitable for indoor use if proper drainage and ventilation are available. However, most customers prefer outdoor setups for ease of use.
Do I need a dedicated water source?
Not at all. You can fill your cold plunge tub with a standard hose and refresh the water as needed. For added convenience, many models come with chiller units.
How do I keep the water cold?
Our cold plunge tubs include options with built-in chillers, allowing you to control the temperature. Alternatively, you can manually add ice to maintain the chill during warmer months.
What temperature should I aim for?
Cold plunges are typically kept between 50°F–60°F (10°C–15°C). For beginners, start at the higher end of this range and gradually lower the temperature as you acclimate.
Is it safe to combine a sauna and cold plunge?
Yes, but always listen to your body and consult a healthcare provider if you have medical conditions. The contrast can be intense, so ease into the routine.
