The Sauna and Ice Bath Routine That Actually Works
Combining sauna and ice bath is one of the most powerful wellness practices available. But the protocol matters. Here is the routine backed by research and Nordic tradition.
The sauna and ice bath combination — known variously as contrast therapy, hot-cold therapy, or the Nordic bath protocol — is one of the most studied wellness practices in the world. Nordic cultures have been doing it for centuries. Elite athletes have adopted it as a recovery standard. And urban wellness enthusiasts are discovering it in dedicated contrast therapy studios from London to Los Angeles.
The research is clear: done correctly, the sauna-ice bath combination produces health effects that neither practice achieves alone. The key word is "correctly." Here is the protocol that works.
What Qualifies as an Ice Bath?
In practice, most sauna venues offer cold plunge pools rather than literal ice baths. The distinction matters:
- Cold plunge pool (10–15°C): The standard at dedicated sauna facilities. Cold enough to produce the full physiological response. Accessible and safe for most healthy adults.
- Ice bath (4–8°C): More intense, used by athletes for specific recovery applications. Higher cardiovascular stress. Safe for healthy adults with appropriate acclimatisation.
- Natural cold water (0–10°C): Lakes, sea, rivers in winter. The most traditional and, for many practitioners, the most powerful version.
For the purpose of this guide, we use "ice bath" to refer to any cold immersion in water below 15°C.
The Correct Protocol
Before starting: Hydrate (500ml water), shower, do not eat heavily within 2 hours.
Round 1: Sauna — 10–15 minutes Enter the sauna at 80–95°C. Sit on a middle bench to start. Breathe slowly. Allow the heat to do its work. The goal is to raise your core temperature significantly — you should be sweating freely by minute five.
Cold immersion — 2–4 minutes Exit the sauna and enter the cold plunge or ice bath. For your first round, 2 minutes is the target. As you acclimate over multiple sessions, build to 3–4 minutes.
The first 30 seconds are the hardest. After that, the body adjusts. Your breathing will be fast and shallow initially — work to slow it deliberately. The cold is always a choice, made again every second you stay in.
Rest — 10–15 minutes Come out of the cold water, dry off partially, and sit or lie in a warm relaxation area. Drink water. Allow your heart rate and breathing to return completely to baseline.
