When it comes to wellness trends, you’ve probably heard of a hot, steamy sauna or a cold, iced bath and their respective benefits. But did you hear that a home sauna and a cold plunge pool, together, are a wellness powerhouse not to miss?
The hot sauna-plunge pool regime goes way back in the Nordic cultures. Sometimes referred to as the Nordic Cycle, it includes alternating between hot saunas and plunging or dipping into icy cold waters, which has been practiced in Nordic regions for hundreds of years.
A hot sauna-cold plunge practice sounds intense for first-time practitioners, but the initial discomfort is worth the euphoric feeling and its wellness benefits. Find out below why a home sauna and cold plunge pool are awesome additions to your at-home wellness plans.
Cold Plunge Pool & Home Sauna: The Winning Combo
The hot heat and icy-cold water are both powerful elements that can provide plenty of health and wellness benefits. Nordic cultures have been using the hot sauna-cold plunge technique for centuries to rejuvenate both the mind and body. According to Statistics Finland, most Finnish homes have saunas, and their traditional way of cooling off after a sauna session is dipping in an icy, cold body of water.
What Are the Benefits of Taking a Hot Sauna and a Cold Plunge?
Combining a cold plunge and a hot sauna session gives you an extra edge when it comes to wellness. It’s a contrast therapy with a report of an array of health benefits.
Optimized Blood Circulation
Quickly switching between the hot sauna and cold plunge pool can jumpstart the dilation and constriction of the blood vessels. Hence, the faster heartbeat. The rapid constriction and dilation give the blood vessels an excellent workout.
Weight Loss
Cold water exposure burns brown fat cells to keep you warm. On the other hand, heat exposure increases metabolic rate like you’re doing cardio workouts. Thus, alternating between a hot sauna and a cold plunge helps burn fat and extra calories. The University of Copenhagen’s 2021 research supports the benefits of a cold plunge and sauna combo in supporting weight loss efforts.
Better Immune Function
Sauna exposure increases the core body temperature, which triggers the immune system to release its antiviral army—white blood cells, lymphocytes, interferons, and neutrophils. Meanwhile, cold plunges stimulate white blood cell production and increase concentrations of the antioxidant glutathione, which is also a natural killer (NK) cell activator.
Thus, combining sauna bathing and cold plunge supports the immune system from different angles, boosting your overall immunity.
Faster Fatigue Recovery
A cold plunge pool and a hot sauna work better when combined than alone. In fact, a research found that alternating between a hot sauna and a cold plunge helped in fatigue recovery in sports players 24-48 hours after the game.
Enhanced Energy Levels
Mastering the hot sauna-cold plunge technique can help the mind and body when it comes to the stress response. The hot/cold temperature activates adrenaline—the heart rate increases, and the body releases endorphins. The result is an amazing, relaxing feeling, improved pain tolerance, a sense of calm, and improved energy—the recipe for focus and an activated body.
Safety Tips for Using Cold Plunge Pool & Home Sauna
Here are some tips for using the cold plunge pool and sauna to get the maximum benefits of the two.
- Ensure proper temperature for sauna and pool. The optimal temperature for the sauna is 175 degrees Fahrenheit upwards and 50-59 degrees Fahrenheit or lower for the cold plunge pool.
- Avoid using phones. Besides the problem with the extreme heat in the sauna that can damage the phone or the moisture in the cold plunge pool, it’s time to unwind. Being on the phone will only stop you from truly relaxing.
- Practice meditation in the sauna. The session will not only leave your body cleansed but your mind as well.
- Practice breathing techniques for the cold plunge. The cold can be a shock to the body, and practicing conscious breathing will help you get through it. Plus, deep and rapid breathing before dipping in the plunge pool will trigger the sympathetic nervous system, so you won’t get overwhelmed with adrenaline when the cold hits.
What Is a Cold Plunge Pool?
A cold plunge pool or an ice bath pool is a small, typically the size of a hot tub, where you can submerge your whole body under cold water that’s between 59-50 degrees Fahrenheit. While you can makeshift or DIY a plunge pool by an unused tub or barrel and fill it with water and ice, a proper cold plunge pool is designed to support and maintain colder temperatures, enough to let you enjoy the benefits of cold immersion therapy.
Although the exact origins of cold water baths are uncertain, cold plunge as a form of therapy dates back to around the 35th century BC. And ice bathing or cold plunging is still used today for medicinal, wellness, and recreational purposes.
For example, Wim Hof, a Dutch extreme athlete famously known as ‘The Iceman, ‘ is popular for using cold therapy to condition his body. Sports people like LeBron James and the Dallas Mavericks are known to take cold plunges to reduce muscle fatigue and improve their sports performance. But it’s not just athletes who potentially benefit from cold baths. Celebrities like Lady Gaga, Madonna, and Zac Efron have also become fans of taking a chilly dip in a cold plunge pool.
Benefits of a Cold Plunge Pool
Dipping in freezing cold water doesn’t sound very comfortable. And it’s really not, but there’s science behind cold plunging that kickstarts your body’s fight-or-flight instincts. The benefits below are why having an at-home cold plunge pool is a fantastic idea.
Improve Blood Circulation
When dipping in ice-cold water, the extremely low temperature causes the blood vessels to constrict. However, blood vessels dilate when you get out of the cold water. And the result is an increased blood flow to the muscle tissue in both extremities and the skin. With improved blood circulation, your heart is healthy, the immune system is strong, and there are high energy levels and better mental health.
Reduce Stress, Better Sleep
If stress has been keeping you up at night, a cold plunge is a good way to lower the heart rate and decrease the stress hormone cortisol. In addition, when you dip into an ice-cold bath, it boosts the capacity and functionality of the central nervous system (CNS). And a well-functioning CNS helps prevent sleep disorders like insomnia and helps you sleep better overall.
Help Reduce Inflammation
When dipping into a cold plunge pool, the icy-cold temperature constricts many blood vessels, thus supplying less blood in inflamed areas. And when there’s less blood flow in affected areas, there will be less swelling and inflammation. It’s the same way we ice injuries.
In addition, the numbing effect of cold water provides immediate pain relief, which can be beneficial to those suffering from joint pains and arthritis flare-ups.
Relieve Muscle Aches and Pains
In the same way that a dip in the cold plunge pool reduces inflammation, it can also relieve muscle aches and pains. Cold water therapy has been studied and used widely, especially in sports medicine, to help with muscle recovery. A 2020 study found that regular cold water immersion greatly enhanced muscle recovery, reporting less muscle soreness after workouts in volleyball players.
Support the Immune System
Dipping in the cold plunge pool stimulates the leukocytes or the white blood cells that help the body fight against infections and other diseases and increase glutathione concentrations. The coldness of the water also causes contraction in the lymphatic system, forcing the lymph fluid to move through the vessels. Thus, there’s less buildup of fluid and toxins. With a positive effect on white blood cell production and lymphatic movement, cold plunges remarkably boost the immune system.
Elevate Mental State
Are you feeling down? Give cold plunges a try. While the cold is not a cure for any mental health issues, a dip in an icy cold plunge pool can easily benefit your overall mental state by boosting your mood. According to a study, exposure to cold sends a huge amount of electrical impulses from your nerve endings to the brain, which has anti-depressive effects.
Nourish the Hair and Skin
If you struggle with dull hair and dry skin, you’ll be glad to know that a cold plunge could help improve your skin and hair appearance and health. The cold water can do wonders in reducing pore size, tightening the skin, and making it look plumper. Meanwhile, it stimulates hair follicles, and healthy follicles mean thicker and longer hair.
Types of Cold Plunge Pool
An ice plunge pool is a wonderful investment, so you should make sure that you make the right choice. There are two types of cold plunge pools you can get:
- Ice Bath Tub
An ice-bath tub is an affordable, portable, and compact ice plunge tool that you manually fill with water and ice, then climb in and take an icy dip. Manual ice plunge pools come in different styles—barrel, inflatable and foldable tubs, or wooden or metal pools. You can get a manual or DIY plunge pool for less than $1500.
If you want a small backyard plunge pool, the Ice Barrel tub is a great choice. Unlike inflatable and foldable options, the freestanding bathtub is more durable yet still portable and compact. With a 105-gallon capacity, you can dip in icy-cold water from neck to toe.
- Cold Plunge Pool with Chiller
A cold plunge pool with a chiller is for anyone who doesn’t want the hassle of putting a lot of ice on the tub. You can build a fiberglass plunge pool or an above-ground plunge pool for around $5000. An automatic prefab plunge pool isn’t cheap, but the extra dollars afford a pretty cool setup that can regulate the water temperature and even filter the water.
The Cold Plunge is our top pick for this in terms of affordability, looks, and function. It’s self-cooling with filtration and sanitation features, giving you cold and clean water for plunging on demand. It’s also suitable for indoor and outdoor use.
What Is a Sauna?
Saunas are small cabin-like rooms or buildings, typically wood-lined, that are heated to temperatures between 150 to 195 degrees Fahrenheit. A sauna uses dry heat to help the body sweat out toxins.
The history of sauna bathing dates back over 2000 years in Finland. And many years later, the sauna has become an established tradition in many countries beyond the Scandinavian communities.
Benefits of a Sauna
A few minutes of sitting in the sauna is incredibly relaxing. But besides that relaxing spa-like experience, sauna bathing has many other health and wellness benefits.
Healthier Heart
A sauna may be a great exercise for the heart. A recent University of Finland research found that regular sauna bathing can reduce the risk of stroke, hypertension, and fatal cardiac incidents.
Healthier Skin
Sweating in the sauna opens the pores, releasing toxins and drawing extra oxygen to the skin’s surface. So, by having frequent sauna sessions, you can get healthier and rejuvenated skin.
Pain Relief
Using a sauna can relax the muscles and soothe any pain and aches you have. Sitting under the heat inside the sauna causes the body to release endorphins, the body’s natural pain killer, to calm or soothe your body, often associated with the “runner’s high.”
Better Breathing
One study linked sauna bathing to a reduced risk of respiratory diseases. If you suffer from asthma or bronchitis, a sauna can help improve your breathing. The dry and hot air inside the sauna is soothing and can give instant relief.
Types of Sauna
There are several various types of saunas. Finnish saunas generally use dry heat, while Turkis-style saunas provide more moisture. There are also infrared saunas that heat up the skin directly instead of raising the air temperature inside the cabin like traditional saunas do.
Traditional saunas typically have wood-fired stoves, but many modern saunas utilize more convenient electric stoves. You can get saunas in different styles and sizes. The Finnleo Northstar 57 is a cabin-like indoor sauna made of Nordic white spruce that’s only 35 square-foot but can comfortably seat 4-5 people. Other designs are available, like the barrel-type Pinnacle barrel sauna that could be a great addition to the backyard.
Cold Plunge & Home Sauna FAQs
Q: How long should you stay in a cold plunge after a sauna?
A: It only takes 2-3 minutes to start gaining the physical and mental benefits of cold immersion therapy as you try to develop your cold endurance. That said, keeping the session no longer than 10 minutes is recommended.
Q: Can you go in a sauna after a cold plunge?
A: Traditionally, the hot sauna comes first, then a cold plunge. But there’s nothing wrong with reversing the sequence. The hot sauna-cold plunge technique is great if you want a boost in energy levels afterward. On the other hand, the cold plunge-hot sauna sequence will leave you relaxed after the session.
Q: How often should you cold plunge?
A: It only takes a cold plunge a week to start experiencing its physical and mental benefits. But don’t let that stop you from cold plunging a few times a week if you want.
Q: Can you cold plunge when you are sick?
A: While a cold plunge can boost the immune system and relieve aches, taking one might not be a good idea if you’re already sick. Cold water exposure will raise your core body temperature by cooling the skin and inducing shivering, which is the opposite of what you aim for if you have a fever.
Conclusion
After a challenging workout or a hard day’s work, a hot sauna followed by a cold plunge can feel amazing for the mind and body. But more than that, going from a sauna to a cold plunge pool can bring out plenty of potential benefits, from a better mood and focus to improved blood flow and immunity.
You can quickly set up your at-home sauna and cold plunge pool and reap the health and wellness benefits they provide.
