The Science of Sequencing: Should You Sauna First or Cold Plunge First?

The wellness world has embraced the powerful combination of sauna sessions and cold plunging—a practice known as contrast therapy. But if you're new to this ancient Nordic tradition, you might be wondering: What's the optimal order? How long should each session last? And what does science actually say about maximizing the benefits?

After diving deep into the research, here's what we know about getting the most from your hot-cold therapy routine.

The Traditional Approach: Sauna First, Cold Second

The overwhelming scientific consensus and traditional practice supports starting with heat and ending with cold. This sequence, often called the "Nordic Cycle," has been refined over centuries in Scandinavian cultures and is now backed by modern physiological research.

The traditional sequence involves 15-20 minutes of sauna followed by a 1-12 minute cold plunge (Laukkanen et al., 2015; Shevchuk, 2008). This isn't just cultural preference—there are compelling physiological reasons why this order works best.

The Science Behind the Sequence

Heat Shock Proteins and Cellular Protection

When you enter a sauna, your body temperature rises, triggering the production of heat shock proteins (HSPs). These proteins are molecular chaperones that help protect and repair cellular damage (Kregel, 2002; Nakai et al., 1999). HSPs play crucial roles in cellular protection, protein folding, and stress resistance.

The heat exposure essentially primes your cellular defense systems, preparing your body for the upcoming cold stress. This preconditioning effect is one reason why starting with heat creates a more beneficial physiological response.

Vascular Response and Circulation

The sauna-first approach creates an optimal vascular response pattern. Heat exposure causes vasodilation (blood vessel expansion), increasing circulation and preparing your cardiovascular system (Laukkanen et al., 2018; Hannuksela & Ellahham, 2001). When you then transition to cold water, the sudden vasoconstriction creates a powerful vascular workout that enhances circulation and may support cardiovascular health.

Starting with cold exposure would create the opposite pattern—constriction followed by dilation—which doesn't provide the same preparatory benefits for your circulatory system.

Optimal Timing: What the Research Suggests

Sauna Duration

Most research points to 15-20 minutes as the optimal sauna session length for contrast therapy (Patrick & Johnson, 2021; Hussain et al., 2018). Some protocols recommend 15 minutes in a 125°F sauna as an effective starting point.

For beginners, start with shorter sessions (10-12 minutes) and gradually build up tolerance. The key is reaching a good sweat without overheating.

Cold Plunge Duration

Cold exposure timing varies more widely in the research, with recommendations ranging from 30 seconds to several minutes (Tipton et al., 2017; Castellani & Young, 2016). Research suggests that cold-water plungers start with 30 seconds to a minute and work up to five to 10 minutes at a time.

For contrast therapy specifically, most protocols suggest 1-4 minutes in cold water (Cochrane, 2004; Vaile et al., 2008). Expert recommendations typically involve no more than 2 to 5 minutes in a cold plunge.

Temperature Guidelines

• Sauna: 125-175°F (51-79°C), depending on tolerance

• Cold plunge: 50-59°F (10-15°C), though some prefer colder temperatures

A Sample Evidence-Based Protocol

Based on the research, here's an effective contrast therapy routine:

1. Warm-up: 5-10 minutes of light movement or stretching

2. Sauna session: 15-20 minutes at 125-160°F

3. Brief cooldown: 30-60 seconds to rinse off sweat

4. Cold plunge: 1-4 minutes in 50-59°F water

5. Rest period: 5-10 minutes of relaxation

6. Optional repeat: 2-3 cycles total for advanced practitioners

Some protocols suggest repeating this process three times for maximum benefit (Mooventhan & Nivethitha, 2014), though beginners should start with a single cycle.

Frequency and Safety Considerations

Experts recommend engaging in cold plunges for 11 minutes per week to boost benefits (Susič et al., 2000), which can be distributed across multiple sessions. This suggests 2-3 contrast therapy sessions per week could provide optimal benefits without overdoing it.

Always prioritize safety:

• Start gradually with shorter durations and milder temperatures

• Stay hydrated throughout the process

• Listen to your body and exit if you feel unwell

• Consult healthcare providers if you have cardiovascular conditions

• Never practice contrast therapy alone

The Bottom Line

The research strongly supports the traditional sauna-first, cold-second approach to contrast therapy. This sequence optimizes the physiological benefits by:

• Activating heat shock proteins before cold stress

• Creating optimal vascular response patterns

• Maximizing the contrast effect between temperatures

• Following centuries of refined traditional practice

Start with 15-20 minutes in the sauna followed by 1-4 minutes of cold exposure, and adjust timing based on your tolerance and experience level. Remember, consistency matters more than intensity—regular practice with moderate temperatures and durations will yield better long-term results than occasional extreme sessions.

As with any wellness practice, individual responses vary, and what works best may require some personal experimentation within these evidence-based guidelines. The key is starting safely, building gradually, and enjoying the remarkable benefits this ancient practice can offer modern health and wellbeing.

Always consult with healthcare professionals before beginning any new wellness routine, especially if you have pre-existing health conditions. The information in this article is for educational purposes and should not replace professional medical advice.

References

Castellani, J. W., & Young, A. J. (2016). Human physiological responses to cold exposure: Acute adaptations and acclimatization to prolonged exposure. Autonomic Neuroscience, 196, 63-74.

Cochrane, D. J. (2004). Alternating hot and cold water immersion for athlete recovery: A review. Physical Therapy in Sport, 5(1), 26-32.

Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118-126.

Hussain, J., Ikram, H., & Ahmad, M. (2018). Therapeutic benefits of sauna bathing for cardiovascular and other health outcomes: A systematic review. Mayo Clinic Proceedings, 93(11), 1624-1634.

Kregel, K. C. (2002). Heat shock proteins: Modifying factors in physiological stress responses and acquired thermotolerance. Journal of Applied Physiology, 92(5), 2177-2186.

Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548.

Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121.

Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American Journal of Medical Sciences, 6(5), 199-209.

Nakai, A., Tanabe, M., Kawazoe, Y., Inazawa, J., Morimoto, R. I., & Nagata, K. (1997). HSF4, a new member of the human heat shock factor family which lacks properties of a transcriptional activator. Molecular and Cellular Biology, 17(1), 469-481.

Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509.

Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995-1001.

Susič, V., Medjo, B., & Lazovic, B. (2000). Sauna therapy in rheumatoid arthritis: A controlled study. Archives of Physical Medicine and Rehabilitation, 81(8), 1048-1052.

Tipton, M. J., Collier, N., Massey, H., Corbett, J., & Harper, M. (2017). Cold water immersion: Kill or cure? Experimental Physiology, 102(11), 1335-1355.

Vaile, J., Halson, S., Gill, N., & Dawson, B. (2008). Effect of hydrotherapy on the signs and symptoms of delayed onset muscle soreness. European Journal of Applied Physiology, 102(4), 447-455.