Both sauna and ice bath are renowned for their health and wellness benefits. However, when combined, their effects are amplified even further. In this article, we will explore the individual benefits of saunas and ice baths and explain how pairing them together can enhance your wellness routine.
At Found—Space, we focus on scientifically-backed therapies that optimise health and performance. As New Zealand’s leading infrared sauna provider, we are dedicated to helping our clients improve their well-being through innovative technologies such as saunas and cold plunges. With our expertise and ongoing support, we guide you to achieve the best results from your wellness journey.
The true power of sauna and ice bath therapy lies in hormetic stress — controlled exposure to stressors that helps build resilience in the body. Each exposure to heat and cold triggers biological processes that improve recovery, enhance performance, and contribute to long-term health benefits.
By engaging heat shock proteins (from heat) and cold shock proteins (from cold), sauna and ice bath therapy prompt the body to repair and protect itself. This process creates a hormetic response, which helps build resilience and supports optimal health over time.
Ice baths deliver immediate and powerful benefits, particularly for recovery and muscle repair. Here’s what you can expect:
Reduced Inflammation: Ice baths help decrease muscle inflammation, speeding up recovery after intense activity.
Boosts Immunity: Cold exposure enhances the body’s immune defenses, improving overall health.
Increased Blood Flow: Cold plunges help stimulate circulation, accelerating recovery.
Improved Mental Health & Stress Resilience: Cold exposure strengthens your mental resilience and improves stress tolerance.
Post-Exercise Recovery: Soothes sore muscles, reduces fatigue, and lowers the risk of injury.
Weight Loss: Cold exposure can increase metabolism, supporting weight loss.
Energy Boost: Many users experience heightened energy and mental clarity following ice baths.
Infrared saunas, in particular, offer a broad range of physical and mental health benefits:
Reduced Inflammation and Pain: Heat exposure relaxes muscles and relieves pain.
Boosts Immunity: Heat increases white blood cell production, supporting immune health.
Improves Blood Circulation: Sauna heat expands blood vessels, improving cardiovascular health.
Mood Boost & Relaxation: Regular sauna use promotes relaxation and helps relieve stress.
Improved Sleep: Sauna sessions encourage deeper, more restful sleep.
Youthful Skin: Sweating during sauna use helps cleanse the skin, giving it a natural glow.
Post-Exercise Recovery: Alleviates sore muscles, reduces stress, and accelerates recovery.
Weight Loss: Saunas aid weight management by burning calories through sweat.
Energy Boost: Sauna use can leave you feeling rejuvenated and energized.
When you combine sauna and ice bath sessions, you create a potent wellness routine that maximises the benefits of each therapy. The contrast between the extreme temperatures enhances the body’s natural healing processes in several ways:
The sauna and ice bath combo improves circulation, sending red blood cells to healing areas. This helps speed up recovery and supports healing.
The alternating heat and cold enhance circulation through both cardiovascular and lymphatic systems, reducing swelling, especially in areas with poor circulation.
Cold plunges trigger the release of adrenaline and endorphins, naturally reducing pain and boosting mood, offering relief after injuries or surgeries.
Alternating between the heat of the sauna and the cold plunge causes blood vessels to constrict and dilate, improving circulation and supporting cardiovascular health.
Cold exposure following sauna use helps convert white fat into healthy brown fat, which supports metabolism and promotes weight loss.
Cold exposure following heat stimulates the immune system, enhancing thermoregulation and boosting overall immunity.
Both sauna and ice bath therapy expose the body to hormetic stress, helping build resilience and improving the body’s ability to manage stress.
The Nordic Cycle, also known as contrast therapy, has been used for centuries in Nordic countries. Alternating between hot saunas and cold plunges helps improve blood circulation, boost immunity, and strengthen both physical and mental resilience. This practice has been scientifically validated and has been proven to support muscle recovery, cardiovascular health, and inflammation reduction.
Athletes, especially those in high-performance sports, have relied on contrast therapy for years to speed up recovery after physical exertion. Beyond the physical benefits, contrast therapy also improves mental clarity, reduces stress, and enhances overall well-being.
Read this article to learn more about the specifics of Contrast Therapy.
If you’re looking to enhance your physical recovery, mental clarity, and overall health, pairing a sauna with an ice bath could be the perfect addition to your wellness routine. By combining heat and cold in a controlled manner, you can optimise circulation, boost immunity, and speed up recovery.
Consistency is key. Make contrast therapy a regular part of your wellness routine and enjoy greater health benefits over time.
To learn more about the science behind the powerful effects of heat and cold therapy, read Dr. Susanna Søberg’s detailed discussion on the topic in this Huberman Lab podcast episode. Listen to the full episode here: Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health.
At Found—Space, we’re committed to providing you with the best wellness tools. Our saunas and cold plunges are designed to take your wellness to the next level and deliver long-lasting benefits for both your body and mind. Start your wellness journey today and experience the power of hormetic stress.
Book A Call with one of our Hometic Technology Specialist today.
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