Health Benefits
Health Benefits of Sauna
Typically 70–100°C (158–212°F), dry or steam heat.
1. Cardiovascular Health
• Increases heart rate and circulation
• Mimics light aerobic exercise
• Regular sauna use is linked to reduced risk of heart disease and stroke (according to Finnish studies)
2. Detoxification (via sweating)
• Promotes sweating that may help eliminate some toxins, though evidence is mixed
• Clears pores and improves skin health
3. Muscle Recovery and Pain Relief
• Increases blood flow to muscles and joints
• Reduces muscle soreness after exercise
• May help with chronic pain such as arthritis or fibromyalgia
4. Mental Health
• Triggers release of endorphins and reduces cortisol
• Can improve mood and reduce symptoms of anxiety and depression
• May promote better sleep quality
Health Benefits of Cold Plunge / Cold Exposure
Typically 10–15°C (50–59°F), though colder plunges are common.
1. Reduces Inflammation
• Lowers muscle inflammation and swelling
• Helps recovery from workouts or injury
2. Boosts Circulation and Immune Function
• Cold causes blood vessels to constrict, then dilate after, improving circulation
• May enhance lymphatic flow and support immune health
3. Mental Resilience and Mood
• Activates norepinephrine and dopamine, improving mood, alertness, and focus
• Builds mental discipline through exposure to controlled stress
• May help reduce depressive symptoms
4. Speeds Recovery
• Decreases delayed onset muscle soreness (DOMS)
• Common in sports for faster physical recover
Contrast Therapy (Alternating Sauna and Cold Plunge)
Switching between hot and cold offers combined benefits:
• Improves blood vessel flexibility
• Enhances circulation and cardiovascular performance
• Increases endorphin release, boosting mood and energy
• May support metabolism and fat loss