Heat, then cold: how to do a thermal circuit properly
Sauna, cold plunge, rest, repeat. How long to stay in each room and why the rest matters most.
Contrast bathing, moving between heat and cold, is one of the oldest wellness rituals there is. Done well it leaves you loose, calm and sleepy in the best way. Here is the routine our therapists follow on their own days off.
One round
- Sauna, 10 to 15 minutes, until you feel properly warm
- Cold plunge or cold shower, 30 seconds to 2 minutes
- Rest, 15 to 20 minutes, wrapped up and lying down
Repeat two or three times, drink water between rounds and always listen to your body. Skip the heat if you are pregnant or have a heart condition.