Finding Balance with Sauna and Cold Plunge: My Journey to Better Mind and Body

I had been reading a lot about the potential benefits of using a sauna and cold plunge, but as someone who absolutely hates being cold, I was hesitant to dive in—literally! However, the promise of relief from my constant back aches, the idea of building “brown” fat to help keep me warm, and the potential to burn other fat while boosting my mental health finally convinced me to give it a try. A few months into this routine, I can honestly say it’s been transformative for both my mind and body. Here’s my experience, along with the science behind why this practice—and the specific sequence of sauna before cold plunge—is so powerful.

My Home Set Up

Getting Started: Overcoming the Cold Barrier

I’ll admit, the thought of submerging myself in cold water made me cringe. But the potential benefits were too intriguing to ignore. Research shows that alternating between heat (sauna) and cold (plunge) can reduce inflammation, improve muscle recovery, and enhance mental resilience. The sauna’s heat increases blood flow, relaxes muscles, and promotes detoxification through sweating, while the cold plunge triggers vasoconstriction, reducing inflammation and soreness. Additionally, cold exposure can stimulate the production of brown fat—a type of fat that burns calories to generate heat, helping regulate body temperature and potentially aiding in weight management. For mental health, studies suggest that cold plunges can boost endorphin levels, reduce stress, and improve mood by activating the parasympathetic nervous system, which helps you feel calm and focused.

With Black Friday sales in full swing, my husband Erik and I decided to invest in a Nurecover steam sauna and a Nuvio cold plunge with a chiller. The sauna heats up to about 110°F in roughly 20 minutes, creating a cozy, steamy environment. However, we hit a small snag early on—the steamer that came with the Nurecover died after just a few uses. We ended up ordering a new steamer from Amazon, which has been working perfectly since then. The cold plunge came with a chiller that lets me set the water temperature, which was a relief because I’d read that women don’t need the water to be as cold as men to achieve the same benefits—something that made me very happy! I started with the water in the high 50s and have since progressed to setting the chiller at 50°F. Erik helped set everything up, and we found the perfect spot in our laundry room for both the sauna and the plunge.

Building a Routine: Sauna First, Cold Plunge Second

It took a few sessions to get used to the cold plunge—by “used to it,” I mean my body still gets the initial shock of the cold water but adjusts much faster now, usually within about 30 seconds to a minute. My routine has settled into a morning ritual that fits around my existing schedule. I wake up at 4:30 AM to hit the gym, and before I leave, I turn on the chiller and prep the sauna by adding water to the steamer. Erik turns on the sauna before his morning meditation, so it’s ready by the time I get home. If the girls sleep through the night, this routine works like a charm. As soon as I’m back from the gym, I spend about 15 minutes in the sauna, letting the heat relax my muscles, followed by 10 minutes in the cold plunge, submerging up to my neck.

The sequence of sauna before cold plunge is intentional, and science backs why this order matters. Starting with the sauna warms your body, dilating blood vessels and increasing circulation, which helps deliver oxygen and nutrients to muscles and tissues. This heat exposure also promotes sweating, aiding in detoxification and relaxing the body, making it more receptive to the cold plunge’s effects. When you transition to the cold plunge, the sudden cold causes vasoconstriction—narrowing of the blood vessels—which reduces inflammation and flushes out metabolic waste from the tissues. This contrast therapy amplifies the benefits: the heat primes your body for recovery, while the cold locks in those effects by reducing swelling and soreness. Doing it the other way around—cold plunge first, then sauna—can be less effective and even counterproductive. The cold plunge would initially constrict blood vessels, and jumping into the sauna afterward could cause a rapid re-dilation, potentially leading to dizziness or discomfort. Additionally, starting with cold might make the sauna feel less relaxing, as your body would be in a state of shock rather than gradually transitioning from heat to cold. The sauna-first approach maximizes circulation benefits, enhances recovery, and makes the cold plunge more tolerable by warming you up beforehand.

The transition from sauna to cold plunge is always the hardest part. Every time, I have to take a few deep breaths, psych myself up, and quickly get into the water. I submerge to my neck, dip my face in for a few seconds, and then settle in. To make the time pass, I listen to something on YouTube—it keeps my phone on, and I can watch the timer. Once I hit the 10-minute mark, I get out, feeling accomplished for sticking with it another day. Interestingly, I’ve noticed I can’t take warm showers right after the cold plunge—it feels like pins and needles on my skin—so I either take a cold shower or wait a few hours.

The Benefits: How It’s Helped My Mind and Body

I’ve been doing this routine for a few months now, averaging five times a week. Weekends can be tricky with the kids’ activities, but I do my best to prioritize this time because the benefits have been undeniable. Physically, I’ve noticed a significant reduction in my lower back pain, which was one of my main motivations for starting. The heat from the sauna helps loosen tight muscles, while the cold plunge reduces inflammation, making my recoveries from gym sessions much better—I have noticeably less muscle soreness. Cold exposure has also made me more tolerant of cold temperatures, which is a game-changer for someone who hates being cold! I can feel the effects of brown fat activation, as I’m not as chilly in cooler weather anymore.

Mentally, the sauna and cold plunge have been a surprising boost. The contrast therapy—moving from heat to cold—has a grounding effect, helping me start my day with clarity and focus. The cold plunge, in particular, gives me a rush of endorphins, leaving me feeling energized and less stressed. It’s like a mental reset, and I’ve found it helps me manage the chaos of parenting and work with a calmer mindset. Studies back this up: cold exposure can increase dopamine levels by up to 250%, according to research, which explains the mood lift I feel after each session. It’s also a form of hormetic stress—a mild stressor that strengthens your body and mind over time—improving resilience and even supporting immune function.

Challenges and Reflections

I won’t lie—every time I’m about to step into the cold plunge, I dread it. But it’s become a non-negotiable part of my routine, and the benefits keep me committed. The physical relief from back pain and muscle soreness, combined with the mental clarity and mood boost, make it worth the initial discomfort. The sauna-first, cold-plunge-second sequence has been key to maximizing these benefits, as it allows my body to ease into the cold with less shock and more recovery potential. Plus, I love that this practice supports overall health in ways I hadn’t expected, like improving circulation, boosting metabolism through brown fat activation, and even potentially reducing the risk of chronic diseases by lowering inflammation.

Final Thoughts: A Ritual Worth Trying

Using a sauna and cold plunge has become a cornerstone of my wellness routine, blending physical recovery with mental rejuvenation. The sequence of sauna before cold plunge has made all the difference, enhancing the therapeutic effects and making the cold more manageable. It’s not always easy, especially for someone who despises the cold, but the rewards for both my mind and body have been profound. If you’re curious about contrast therapy, I’d encourage you to give it a try—start with a warmer temperature for the cold plunge and ease into it like I did. Have you tried sauna and cold plunge before, or are you thinking about it? I’d love to hear your thoughts in the comments!