top of page
Search

How Long Should You Stay in the Sauna During Contrast Therapy? The Science Behind Optimal Timing

ree


At Fyre Sauna, one of the most common questions we get about contrast cycles is with regards to timing: Does your cumulative time in the sauna matter, or should each individual cycle meet a specific duration? The answer, backed by research, reveals important distinctions that can maximize your health benefits while keeping you safe.


Understanding Contrast Therapy Fundamentals

Contrast therapy, also known as the "Nordic Cycle," involves alternating between heat exposure (sauna) and cold exposure (cold plunge or ice bath). The traditional sequence involves 15-20 minutes of sauna followed by a 1-12 minute cold plunge, refined over centuries in Scandinavian cultures and now supported by modern physiological research.


Individual Cycle Duration vs. Cumulative Time: What Research Shows


The Individual Cycle Approach

Most scientific literature supports focusing on individual cycle durations rather than purely cumulative time. To get the most out of contrast therapy, spend 15–20 minutes in the sauna to increase circulation, relax your muscles, and start sweating, which primes your body for the cold plunge.


For beginners, the recommended approach is more conservative: Begin with 10-15 minutes in the sauna, then hop into the cold plunge for 60-90 seconds. As you build up tolerance, you can extend to 15-30 minutes in the sauna and 2-5 minutes in the cold plunge.


Why Individual Cycles Matter More

The physiological benefits of contrast therapy depend on achieving specific temperature thresholds in each session to trigger the desired adaptive responses. Research indicates that sauna use is characterized by short-term passive exposure to high temperatures, typically ranging from 176°F to 212°F, which elicits mild hyperthermia, inducing a thermoregulatory response.

Each individual sauna session needs sufficient time to:


  • Raise core body temperature

  • Activate heat shock proteins

  • Stimulate cardiovascular responses

  • Prepare the body for the subsequent cold exposure


Optimal Cycling Protocols Based on Research


Standard Protocol for Most Users

Research-backed recommendations suggest:


  • Sauna phase: 15-20 minutes per cycle

  • Cold plunge phase: 1-5 minutes per cycle

  • Total cycles: 2-3 complete rounds

  • Frequency: 2-3 times per week(or more)


The Science Behind Session Structure

Why Not Just Cumulative Time?

Simply accumulating sauna time without proper cycling misses the key physiological benefits of contrast therapy. The alternating hot-cold exposure creates specific adaptations:


  1. Vascular training: The rapid vessel dilation and constriction

  2. Hormetic stress response: Controlled stress that strengthens cellular resilience

  3. Enhanced recovery: The contrast amplifies each modality's individual benefits


Finishing Protocol

When concluding your contrast therapy session, it's generally advisable to end with a cold plunge. This helps to close the pores, reduce inflammation, and leave you feeling revitalized.


Safety Considerations and Individual Variations


Listen to Your Body

Always listen to your body and adjust the duration and frequency of the cycles to match your comfort level. If it feels too intense, shorten the time.


Beginner Modifications

Beginners may find that completing the cycle once is sufficient, rather than attempting multiple rounds immediately.


Long-term Health Benefits and Frequency

Research on sauna use shows significant cardiovascular benefits with regular practice. Cumulative hazard curves demonstrated the lowest risk of cardiovascular disease mortality among participants who had four to seven sauna sessions per week, though this refers to regular sauna use rather than contrast therapy specifically.

Both frequent sauna use and longer session durations are independently linked to a lower risk of fatal cardiovascular disease, highlighting the importance of practicing regularly and staying in long enough each time.


Finding the Right Sauna and Spa Near Me

When searching for a sauna and spa near you to practice contrast therapy, look for facilities that:

  • Offer both sauna and cold plunge options

  • Provide guidance on proper timing protocols

  • Have staff knowledgeable about contrast therapy safety

  • Allow sufficient time for proper cycling (plan for 45-60 minutes total)


Key Takeaways

  1. Individual cycle duration matters more than cumulative time - each sauna session should be 15-20 minutes to achieve physiological benefits

  2. Complete 2-3 full cycles for optimal contrast therapy effects

  3. Start conservatively with shorter durations and build tolerance

  4. Maintain consistency with 2-3 sessions per week(or more)

  5. End with cold to maximize benefits and recovery


The science clearly shows that contrast therapy effectiveness depends on proper individual cycle timing rather than simply accumulating sauna time. When you visit your local sauna and spa, focus on achieving the recommended 15-20 minutes per sauna cycle, followed by cold exposure, repeated 2-3 times for maximum benefit.



Always consult with healthcare providers before beginning any new therapy regimen, especially if you have cardiovascular conditions or other health concerns.


References

  1. Mäkinen TM, Mäntysaari M, Pääkkönen T, et al. Autonomic nervous function during whole-body cold exposure before and after cold acclimation. Aviat Space Environ Med. 2008;79(9):875-882.

  2. Hausswirth C, Louis J, Aubry A, et al. Evidence of parasympathetic hyperactivity in functionally overreached athletes. Med Sci Sports Exerc. 2013;45(11):2061-2071.

  3. Bleakley C, Bieuzen F, Davison G, Costello JT. Whole-body cryotherapy: empirical evidence and theoretical perspectives. Open Access J Sports Med. 2014;5:25-36.

  4. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548.

  5. Kunutsor SK, Laukkanen T, Laukkanen JA. Frequent sauna bathing may reduce the risk of pneumonia in middle-aged Caucasian men: the KIHD prospective cohort study. Respir Med. 2017;132:161-163.

  6. Nauman J, Imamura M, Stein KM, et al. Hyperthermia as a possible contributor to the cardioprotective effects of sauna exposure. Exp Physiol. 2018;103(8):1076-1080.

  7. Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age Ageing. 2017;46(2):245-249.

  8. Crinnion WJ. Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Altern Med Rev. 2011;16(3):215-225.

  9. Costello JT, Baker PR, Minett GM, et al. Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database Syst Rev. 2015;2015(9):CD010789.

  10. Vaile J, Halson S, Gill N, Dawson B. Effect of hydrotherapy on recovery from fatigue. Int J Sports Med. 2008;29(7):539-544.

  11. Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021;154:111509.

  12. Zaccardi F, Laukkanen T, Willeit P, et al. Sauna bathing and incident hypertension: a prospective cohort study. Am J Hypertens. 2017;30(11):1120-1125.

  13. Périard JD, Racinais S, Sawka MN. Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports. Scand J Med Sci Sports. 2015;25 Suppl 1:20-38.

  14. Minson CT, Cotter JD. CrossTalk proposal: Heat acclimatisation does improve performance in a cool condition. J Physiol. 2016;594(2):241-243.

  15. Richter K, Haslbeck M, Buchner J. The heat shock response: life on the verge of death. Mol Cell. 2010;40(2):253-266.

  16. Hoekstra SP, Bishop NC, Faulkner SH, et al. The acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults. J Appl Physiol. 2018;125(6):2008-2018.

  17. Vaile J, O'Hagan C, Stefanovic B, et al. Effect of cold water immersion on repeated cycling performance and limb blood flow. Br J Sports Med. 2011;45(10):825-829.

  18. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548.

  19. Kunutsor SK, Khan H, Zaccardi F, et al. Sauna bathing reduces the risk of stroke in Finnish men and women: a prospective cohort study. Neurology. 2018;90(22):e1937-e1944.

 
 
 

Comments

bottom of page