Beginner’s Guide to Sauna and Cold Plunge Therapy
If you’ve spent any time around wellness enthusiasts, you’ve probably heard people raving about saunas, cold plunges, or alternating between the two. This “contrast therapy” has been practiced for centuries, from Finnish sauna and icy lake plunges to Japanese onsen and mountain streams.
When I started this routine myself, I noticed something surprising:
I slept more deeply—the kind of sleep where you wake up refreshed and ready.
My skin looked more radiant—warmth and circulation left it glowing for hours.
My HRV improved—my wearable tracked a steady rise, which to me meant my body was bouncing back more easily from stress.
Here’s the science, my personal take, and a bonus tip for using Avini Zeolites as a detox-support partner. (I also cover sauna and cold plunge in my post on 7 Daily Practices That Transformed My Health).
Sauna Benefits
Saunas do far more than help you unwind:
Improved circulation – Heat dilates blood vessels, boosting blood flow and nutrient delivery to muscles, skin, and organs.
Muscle recovery – Increased circulation helps remove metabolic waste and speed up repair.
Cardiovascular support – Regular sauna use has been linked to lower blood pressure and reduced cardiovascular risk.
Skin health & glow – Heat opens pores, increases sweat production, and enhances delivery of oxygen and nutrients to skin cells.
Better sleep – Research shows sauna use can increase deep sleep phases by up to 32%, shorten time to fall asleep, and improve sleep quality. I’ve personally felt this, my body just lets go at night after a sauna session.
Cold Plunge Benefits
While it’s an initial shock, cold immersion has unique advantages:
Inflammation control – Cold constricts blood vessels, reducing swelling and calming inflamed tissues.
Mood lift – Cold plunges can spike norepinephrine and endorphins, leaving you alert and energized.
Immune boost – Cold exposure may enhance immune cell activity.
Recovery & HRV improvements – Cold water immersion can increase parasympathetic activity and improve heart rate variability, a marker of recovery and resilience. Studies in athletes show measurable HRV improvements after consistent cold immersion.
Brown fat activation & temperature regulation - Brown adipose tissue (BAT) is a special kind of body fat rich in mitochondria, the “power plants” of your cells. Unlike white fat, which stores energy, brown fat burns energy to produce heat (a process called thermogenesis).
Cold triggers BAT activation – Even short bursts of cold can stimulate brown fat to burn calories for warmth.
Metabolic benefits – Higher BAT activity is linked to improved insulin sensitivity and energy expenditure.
Temperature regulation – Over time, regular cold exposure increases BAT volume and activity, helping your body maintain a comfortable core temperature in cold environments without excessive shivering.
For me, this adaptation has been life-changing during Minnesota winters. It’s like having a built in heating system that runs on its own energy supply.
The Power of Contrast Therapy
When you alternate heat and cold:
Heat phase (sauna) → vasodilation, increased heart rate, boosted lymph flow.
Cold phase (plunge) → vasoconstriction, drawing blood and lymph back toward the core.
Repeat → this “vascular workout” pumps both the circulatory and lymphatic systems, helping move metabolic waste toward elimination.
This pumping action supports natural detox pathways, but for optimal effect, I like to pair it with a binder.
Bonus Tip: Avini Zeolite for Detox Support
Saunas and cold plunges may mobilize stored toxins. Without binding, there’s a risk they could be reabsorbed.
Why I use it – Avini Zeolite is a natural mineral with a cage-like structure that traps heavy metals, mycotoxins, and pollutants in the gut.
When I take it – After contrast therapy, once my body has cooled down and rehydrated.
Benefits – Gentle, safe for regular use, and doesn’t deplete beneficial minerals.
Check it out here
Community Connection: Social Wellness
One of the best surprises in this journey? Community saunas and cold plunges.
Shared sessions create a unique social bond. Laughing, breathing, and braving the cold together feels deeply connecting.
In many cultures, sauna is as much a social tradition as a health one. Modern communal sauna events and clubs are bringing that back. Great for mental well-being and a sense of belonging.
How to Get Started
Hydrate with mineral-rich water before and after.
Ease in – Start with 5–10 minutes in the sauna, then a 1-minute cold plunge.
Cycle 2–3 times, increasing duration as you adapt.
Cool down & bind – Take Avini Zeolite after your session.
Replenish minerals (magnesium, sodium, potassium).
Consider community sessions for the social boost.
Bottom Line: Contrast therapy isn’t just trendy, it’s ancient wisdom backed by modern science. For me, it’s been about better sleep, glowing skin, a stronger stress response (thanks, HRV!), and community connection. Paired with smart detox support, it’s a ritual that feeds body, mind, and spirit.
