Sauna sessions and cold plunges have been used for centuries to promote recovery and overall well-being. But what happens when you combine these two powerful therapies? The alternating use of heat and cold—known as contrast therapy—has gained popularity for its ability to reduce muscle soreness, boost circulation, and improve resilience to stress. Let’s dive into the science-backed benefits of sauna and cold plunge therapy and how they can support your health.
The Benefits of Sauna Therapy
Saunas use heat to elevate your core temperature, leading to increased circulation and relaxation. Research suggests that regular sauna use offers several benefits:
1. Muscle Recovery and Pain Relief
Heat therapy promotes vasodilation (widening of blood vessels), allowing more oxygen and nutrients to reach tired muscles. Studies show that sauna sessions can help alleviate muscle soreness and joint stiffness, making them an excellent post-workout recovery tool (Scoon et al., 2007).
2. Detoxification and Sweating
Saunas stimulate sweating, which helps flush out toxins and supports the body's natural detoxification processes. While sweating alone won’t rid the body of all toxins, it does assist in eliminating heavy metals and other unwanted substances (Genuis et al., 2010).
3. Cardiovascular and Immune System Support
Regular sauna use has been linked to improved heart health and lower blood pressure. The heat stress from a sauna mimics the effects of moderate exercise, promoting cardiovascular efficiency. Some research also suggests that sauna bathing can enhance immune function by increasing white blood cell production (Hussain & Cohen, 2018).
The Benefits of Cold Plunge Therapy
Cold plunges involve immersing yourself in cold water (typically between 39–59°F) for a short period. While the initial shock can be intense, the benefits are well worth it.
1. Reduces Inflammation and Speeds Recovery
Cold exposure causes vasoconstriction (narrowing of blood vessels), which helps reduce swelling and muscle soreness. This makes it a great option after intense exercise or injury (Bleakley et al., 2012).
2. Boosts Circulation and Lymphatic Drainage
When you step out of cold water, your blood vessels rapidly dilate, increasing blood flow. This "pumping" effect helps flush out metabolic waste and supports the lymphatic system in removing toxins.
3. Enhances Mental Resilience and Mood
Cold exposure triggers a release of endorphins and norepinephrine, which can improve mood, reduce stress, and enhance mental clarity. Many people report feeling more energized and focused after a cold plunge.
Contrast Therapy: The Best of Both Worlds
Alternating between sauna and cold plunge amplifies the benefits of both therapies. This cycle of heat and cold stimulates circulation, enhances muscle recovery, and builds resilience to stress. A common approach is to spend 15–20 minutes in a sauna, followed by a 1–3 minute cold plunge, repeating the cycle a few times.
Who Can Benefit from Sauna and Cold Plunge?
- Athletes and active individuals looking for faster muscle recovery
- People with chronic pain or inflammation seeking natural relief
- Those under high stress wanting to improve mental clarity and relaxation
- Anyone looking to support their cardiovascular and immune health
Is Sauna and Cold Plunge Therapy Right for You?
While these therapies offer great benefits, they’re not for everyone. Individuals with cardiovascular conditions or sensitivity to extreme temperatures should consult a healthcare provider before trying contrast therapy.
Our Favorite Spots in Portland
We are exceptionally lucky to have not just one, but multiple facilities in the Portland area where you can experience the benefits of sauna, cold plunge, and more! Here are a few of our favorite spots:
1. Knot Springs
Located in Northeast Portland, Knot Springs provides a comprehensive experience with hot tubs, a steam room, a sauna, and a cold plunge. Book one of their many spa treatments and enjoy all the facilities for two hours leading up to your treatment. Learn more on their website.
2. Löyly
Löyly focuses on the Finnish steam bathing experience which includes a dry heat sauna with optional steam created by pouring water over hot stones. They offer public and private sessions in their cedar sauna, Swedish and deep tissue massages, and facials. Learn more on their website.
3. Cascada Thermal Springs & Hotel
Cascada is the new kid in town located on Alberta St. in Northeast Portland. Equipped with underground thermal springs and spa, a year-round conservatory with an 82-degree swimming pool, strength and group fitness classes, a coffee shop, a restaurant, and a hotel, Cascada is the perfect place for a full day of wellness! Learn more on their website.
References:
- Bleakley, C. M., Davison, G. W., & Norton, S. (2012). Does hypothermia improve recovery from acute muscle damage? Sports Medicine, 42(2), 69-87.
- Genuis, S. J., Birkholz, D., Rodushkin, I., & Beesoon, S. (2010). Blood, urine, and sweat (BUS) study: Monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(3), 344-357.
- Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413.
- Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259-262.
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