Health is wealth, and you want to invest in your personal wellbeing by bringing the benefits of sauna and cold plunge into your home. Great choice! Each has proven potential to elevate your self-care regimen.
But is a sauna cold plunge routine right for you, or should you choose one or the other? After all, the idea of incorporating such contrasting temperature therapies can feel overwhelming - especially if you aren’t using one already.
Don’t worry - we’ll compare and contrast sauna vs cold plunge to show you where each has an edge if you’re looking to start small with just one addition to your wellness ritual.
They evoke different responses since they work at different ends of the extreme temperature spectrum. Saunas use heat to raise core temperature and induce sweating, whereas cold plunge constricts blood vessels and reduces inflammation. Here’s what each brings to the table:
| Aspect | Sauna | Cold Plunge |
|---|---|---|
| Primary Benefit | Detoxification & Relaxation | Inflammation Reduction & Recovery |
| Key Health Benefits | Improved circulation, stress relief, enhanced metabolism, muscle recovery | Faster muscle recovery, reduced soreness, boosted immune response, mental resilience |
| Ideal For | Stress management, chronic pain relief, cardiovascular health | Post-workout recovery, injury management, mental toughness |
| Session Duration | 15-45 minutes | 2-5 minutes |
| Considerations | Risk of dehydration, overheating if not monitored properly | Risk of cold shock, discomfort for beginners, contraindicated for certain heart conditions |
Learn more about the differences between cold plunge vs sauna below and how you can enjoy the best of both worlds by combining the benefits of sauna and cold plunge.
Elite Vitality has curated an unparalleled luxury sauna collection from the top manufacturers if you’re ready to invest in your health, home, and happiness today!
Overview of Sauna Therapy
Sauna therapy has been a cornerstone of wellness practices for centuries, starting in Finland and spreading worldwide as more and more people discover its benefits.
The high heat exposure (150°F to 195°F in traditional saunas and 120°F to 150°F in infrared saunas) supports relaxation, recovery, and overall health.
Basically, your heart rate increases and your blood vessels dilate (known as vasodilation) as your core body temperature rises. This prompts better blood flow and stimulates sweating, the body’s natural detoxification system.
It’s worth noting that there are many different types of sauna heaters, each of which offers a slightly different experience. Traditional saunas use ambient heat to warm the air within the structure, whereas infrared sauna penetrate the skin and directly heat the body at lower temps.
What to Expect in a Sauna Session
Most sauna sessions last between 15 to 45 minutes. The first few minutes may feel underwhelming, but you’ll be sweating profusely by the end of your session. This can be both physically intense and mentally calming, bringing out benefits such as:
- Improved Circulation: Heat exposure increases heart rate and blood flow, supporting cardiovascular health and helping deliver oxygen and nutrients throughout the body.
- Muscle Recovery: Better blood flow metabolic waste removal and nutrient delivery to muscles, which is why saunas are perfect for post-workout recovery.
- Detoxification: Sweating helps eliminate heavy metals and environmental pollutants through the skin.
- Stress Reduction: The relaxation saunas are known for comes from reduced cortisol levels and an uptick in endorphin release, the body’s natural “feel-good” chemicals.
- Pain Relief: Heat can help alleviate joint stiffness, muscle soreness, and chronic pain conditions like arthritis.
- Skin Health: Sweating helps unclog pores and improves skin elasticity, leaving you glowing.
The Cost Side of Things
Sauna prices range from $1,500 to $7,000+ depending on size, material, and whether it's a traditional or infrared model. There are installation costs to account for as well.
The alternative to buying a home sauna is using one at gyms, spas, or wellness centers near you, but this can cost $20-$50 per session if it’s an add-on. Over the course of time, it makes more sense to invest in your own sauna.
Although it’s not cheap, we make it as affordable as possible here at Elite Vitality, whether you’re looking for an infrared sauna for sale or traditional sauna for sale. We carry the most respected brands in the industry at competitive prices with world-class service along the way.
Get in touch today to learn more about our indoor vs outdoor sauna options and see how we can help bring the benefits of sauna therapy into your home. In the meantime, let’s look at the other half of the sauna vs cold plunge comparison.
Overview of Cold Plunge
On the other end of the spectrum, cold water immersion or ice bathing involves submerging the body in frigid water, typically between 50°F and 59°F.
The practice comes from ancient Rome and Japan, but the biohacking community, athletes, and everyday wellness enthusiasts have started using it as a recovery and mental health tool. There are a few physiological changes that come from the shock response of cold therapy.
From a circulation perspective, you’ll notice it’s the opposite of sauna therapy. Blood vessels narrow to conserve heat, redirecting blood from extremities to vital organs. This is known as vasoconstriction.
The sudden cold exposure activates the sympathetic nervous system which in turn releases adrenaline and noradrenaline, enhancing alertness and energy. Meanwhile, metabolic activity slows in muscles and joints which can alleviate swelling and soreness.
But as you exit the cold your blood vessels promptly dilate and a fresh surge of oxygenated blood flows through the body, supercharging the natural recovery process.
What to Expect in a Cold Plunge Session
A cold plunge session is far shorter than a sauna session at just 2-5 minutes, but it can feel like an eternity when your body’s shock response kicks in. You’ll feel yourself hyperventilating at first which is why it’s so important to focus on your breath.
You may also feel tingling or numbness in your extremities as the body adapts, but the real benefits come after you exit the cold plunge:
- Faster Recovery: Athletes often use it to accelerate recovery times and maintain peak performance, offsetting delayed onset muscle soreness (DOMS).
- Enhanced Immune Function: Regular cold exposure has been linked to increased white blood cell counts.
- Mental Resilience: Enduring cold water builds stress tolerance while improving mood through endorphin release.
- Improved Circulation: The alternating constriction and dilation of blood vessels can help strengthen the vascular system.
- Potential Metabolic Boost: Exposure to cold may stimulate brown fat activation, increasing calorie burn.
Cost of Cold Plunge Therapy
While some systems still cost thousands of dollars, you can make your own cold plunge tub for a fraction of the cost.
Just know that incorporating cold plunge therapy is far more practical in some areas than others. If you live in a naturally cold region you won’t have to worry about constantly buying ice or paying for a chiller to run around the clock.
You might not even need to buy ice if you live on the East Coast or in the North. Just fill a trough with water and let Mother Nature do the rest! In contrast, it’ll be a bit more expensive and inconvenient to keep a tub filled with ice in California or Arizona.
It’s worth noting that spas or wellness centers offering cold plunge facilities typically charge $20-$40 per session. But again, we always advocate for bringing the benefits of sauna and cold plunge into your own home for convenience and long-term savings.
Sauna vs Cold Plunge: Which is Right For You?
Before comparing and contrasting cold plunge vs sauna we want to be clear that each has its place, and in many cases, the idea of building a sauna cold plunge routine makes the most sense. Contrast therapy can be powerful.
But if we had to just recommend one, we’d need to know more about your specific wellness goals and your budget. These ultimately bring different benefits to the table, though there is some overlap. Here’s what you need to know about the sauna vs cold plunge benefits:
Comparing the Core Benefits
The harsh heat and frigid cold are on different ends of the temperature spectrum, so you can imagine how different bodily responses are triggered through cold plunge vs sauna therapy. While both improve circulation, they do so in very different ways.
Saunas promote long-term cardiovascular health by reducing chronic stress and enhancing muscle recovery through improved blood flow. The heat exposure can ease tense muscles and promote a meditative, calming environment that reduces mental fatigue. They’re a perfect way to unwind from a long, stressful day.
On the other hand, cold plunges encourage rapid recovery and mental resilience. They are a powerful way to support a healthier inflammatory response and promote immediate physical recovery.
The cold shock response stimulates adrenaline which also brings cognitive benefits to the equation, with an invigorating, mood-boosting effect that sets the tone for the rest of the day.
Accounting for Your Wellness Goals
In this sense, choosing between a sauna vs cold plunge is as simple as considering what you need most: is it relaxation you’re after or a jolt to your system? Do you need circulatory support or help with recovery for your next workout?
- For Stress Reduction and Mental Clarity: Saunas support chronic stress management as the heat helps regulate cortisol levels and promotes deep relaxation. Cold plunges are better for acute stress relief. They enhance mental clarity and resilience through the adrenaline rush of cold exposure.
- For Athletic Recovery: Again, saunas are great for long-term recovery, promoting muscle repair and reducing stiffness over time. But, cold plunges are better for immediate relief from soreness and inflammation after intense workouts.
- For Immune System Support: Saunas support immune health through improved circulation and heat-induced stress responses that strengthen the body’s defenses over time. A cold plunge boosts immune function by increasing white blood cell activity.
- For Metabolic Health: The sauna therapy temporarily enhances metabolic rate by increasing heart rate and simulating mild cardiovascular exercise. Cold plunges can improve long-term metabolic efficiency and calorie burning through brown fat stimulation.
You might be starting to see a common theme. Saunas support long-term wellness, whereas cold plunges bring more immediate benefits to your self-care ritual. There’s still more that goes into choosing between a sauna vs cold plunge, though.
Personal Factors That Influence Your Choice
Some people naturally prefer the comforting warmth of a sauna, whereas others enjoy the invigorating jolt of a cold plunge.
If you’re the type of person who loves to challenge your mental wherewithal, cold plunges might be better for you. In contrast, saunas are great for those who just want to relax and unwind while supporting overall health.
Your lifestyle and schedule will influence the choice as well. Remember, saunas are associated with longer sessions up to 45 minutes, whereas cold plunges are quick 5-minute stints. If you have a hectic, fast-paced life a sauna might be hard to fit in right now.
Cost and Practical Considerations
Budgetary constraints may play a part in your decision between cold plunge vs sauna as well. Each has its costs, but saunas tend to be more expensive since DIY cold plunge tubs can be set up for just a few hundred dollars.
However, you still need to account for the ongoing costs of purchasing ice and the hit to your electricity bill of using a chiller to keep the tub cold day in and day out.
Still, even a basic home sauna setup will start at a few thousand dollars. These have their own ongoing costs of operation as well, with heat efficiency affecting your monthly electricity bill. That’s not to mention the installation costs.
Think about the space you have in your home as well, since saunas tend to be larger and harder to find room for inside. Fortunately, you can choose between indoor saunas for sale and outdoor saunas for sale at Elite Vitality - we have something for everyone!
There’s a convenience factor to account for as well. Saunas take time to heat up, whereas cold plunges are ready whenever you are. But at the end of the day, all of these factors should come second to the wellness benefits. That’s what matters most.
We said it from the start: health is wealth, and you’re worth investing in! Don’t make the decision based on cost alone.
Who Should Avoid Sauna or Cold Plunge?
Ultimately it’s not a matter of one being better than the other between a sauna vs cold plunge. It comes down to aligning with your health status. In saying that, certain groups should avoid either cold plunge or sauna as they could cause more harm than good.
Individuals with uncontrolled high blood pressure or heart conditions, pregnant women, or those more prone to dehydration should be careful about using a sauna.
In contrast, anyone with cardiovascular conditions (especially heart disease or arrhythmias), people with Raynaud’s disease or other circulatory disorders that affect extremities, individuals with respiratory issues, and pregnant women should exercise caution before cold plunging.
If you fall into any of these categories, consult a healthcare professional before trying either sauna vs cold plunge.
Should You Harness the Benefits of Sauna and Cold Plunge Together?
You might be starting to lean towards one or the other between a cold plunge vs sauna. But would it make more sense to combine them for the best of both worlds? Let’s unpack the benefits of sauna and cold plunge combination below.
Key Benefits of Combining Sauna and Cold Plunge
The shift from the heat of a sauna to the cold of a plunge forces your blood vessels to rapidly dilate and constrict. This is called vascular pumping and can supercharge blood flow efficiency, strengthen capillaries, and support cardiovascular health.
The hot phase encourages vasodilation which sends oxygen-rich blood flowing to the muscles that need it most, while the cold phase triggers vasoconstriction. This can flush out metabolic waste while encouraging a better inflammatory response.
Athletes often turn to contrast therapy because it helps reduce DOMS more effectively than heat or cold therapy alone. The dynamic duo improves nutrient delivery to muscle tissues, reduces lactic acid buildup, and minimizes inflammation to speed up the recovery process.
There are mental benefits of sauna and cold plunge synergy as well. The transition between extremes activates both the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems. This basically forces the body to become more adaptable to stress over time.
From a detox perspective, a sauna cold plunge routine is a two-pronged approach to flushing out waste. Saunas obviously promote detoxification through sweating, but cold plunging stimulates the lymphatic system to more efficiently flush nasty stuff out of the body.
Studies suggest that combining heat and cold exposure can independently boost immune function. But if for no other reason, a sauna cold plunge routine can trigger the release of endorphins and improve your mood for the rest of the day. That alone is worth it!
Potential Drawbacks of Combining Both
Just be aware that contrast therapy isn’t without its challenges and risks. Rapid shifts between heat and cold can place significant stress on the nervous system. In moderation, that’s a good thing. But overdoing it can lead it can lead to fatigue, irritability, or sleep disturbances.
There’s always an increased risk of dehydration with sauna therapy alone, but jumping into a cold tub after your session might mask the symptoms and prevent you from effectively rehydrating until it’s too late.
Individuals with heart conditions or unstable blood pressure should avoid contrast therapy as quick shifts in temperature may trigger adverse cardiovascular events.
It’s also worth noting that the psychological challenge of enduring both extreme heat and cold can be daunting, especially for beginners. While it’ll make you more mentally resilient in the end, you might be better off starting with one or the other before trying both.
Nevertheless, we’ll share tips on harnessing the benefits of sauna and cold plunge together below and forming your own sauna cold plunge routine!
Getting Started With a Sauna Cold Plunge Routine: Should You Cold Plunge Before or After Sauna?
One of the most common questions we see asked is whether you should cold plunge before or after sauna. You could make a case for both approaches. Here’s our advice:
The Case for Cold Plunge After Sauna
Most people opt to cold plunge after a sauna session, and for good reason. This is the traditional approach to contrast therapy back in ancient Finland, after all.
The sauna will increase blood flow and dilate blood vessels, and diving into cold water afterwards triggers rapid vasoconstriction which helps flush out metabolic waste and reduces muscle inflammation.
The sudden drop in temperature after heat exposure promotes faster recovery for tired muscles and joints by tightening tissues and reducing swelling. Using the cold plunge after sauna is better for athletes in this sense.
But those who want to start the day on the right foot can get an invigorating jolt that leaves them feeling refreshed and alert through this approach, too. The sauna can sometimes leave you feeling too relaxed, and the cold plunge will certainly wake you up!
The Case for Cold Plunge Before Sauna
Although it’s less common some still prefer to start with a cold plunge before heading into the sauna. The main appeal of this approach is the way in which it can enhance circulatory efficiency.
The cold plunge causes vasoconstriction, and moving into the sauna afterward leads to rapid vasodilation. That’s not all though. Starting with cold forces you to confront discomfort head-on, which can improve mental resilience and focus.
Best Practices for Alternating Between Sauna and Cold Plunge
No matter which sequence you choose follow these tips to maximize the benefits of sauna and cold therapy while staying safe:
- Start Gradually: Begin with shorter sessions if you’re new to contrast therapy - 5-10 minutes in the sauna followed by a 1-2 minute cold plunge. Push the limits as tolerance improves, working up to 15-45 minute sauna sessions and 5-10 minute cold plunges.
- Cycle for Maximum Benefit: 2-3 cycles of alternating between heat and cold mighty amplify circulatory benefits and promote a greater sense of mental clarity.
- Control Your Breathing: This is especially important for the cold plunge - focus on deep, steady breaths to regulate your nervous system and reduce discomfort. This can be highly meditative.
- Hydrate Throughout: Contrast therapy can dehydrate you faster than heat therapy alone. Drink water before, during, and after your sessions to stay hydrated. Don’t forget the electrolytes!
- Cool Down Slowly: Let your body return to its normal temperature gradually after your final round. Sit quietly or take a lukewarm shower rather than shocking your system again.
- Time It Right: Schedule contrast therapy when your body needs it most - post-workout for recovery, or early in the day to boost energy.
- Stay Consistent: Like any wellness ritual, the benefits of sauna and cold plunge build over time. Aim for 2-3 sessions per week to see lasting improvements.
This sauna cold plunge routine can be powerful, but it’s not a one-size-fits-all approach. Your body will give you signals about what it needs, so listen carefully.
If you feel dizzy, lightheaded, nauseous, confused, or a tightness in your chest, end your session immediately and relax in a moderate-temperature environment.
Bringing Our Cold Plunge vs Sauna Comparison to a Close
While each brings something different to the table, we hope this comparison of sauna vs cold plunge has left you feeling clear and confident about which is best for you.
You may even discover that forming your own sauna cold plunge routine makes the most sense, harnessing the benefits of sauna and cold plunge together rather than one or the other.
Find more tips on how to use a sauna in our blog. Otherwise, it’s time to take the next step in jumpstarting your sauna cold plunge routine here at Elite Vitality. Whether you’re drawn to the traditional sauna experience or the gentler infrared sauna therapy, we’ve got you covered.
Browse the best brands in the industry and their most sought-after models, all at competitive prices with hassle-free financing and world-class customer service from A to Z. We’re here to help you elevate your self-care routine one sauna session at a time - get in touch today!
