Sauna and Cold Plunge: How to Do Contrast Therapy at Home
Sauna and cold plunge: how to combine them safely, how long to spend in each, what the research says, and how home sauna owners set up contrast therapy.
Contrast therapy means alternating between a hot sauna and cold water, typically 10–20 minutes of heat followed by 1–3 minutes of cold, repeated two or three times. As of October 2026, it’s one of the most popular ways home sauna owners use their saunas. In our research, owners call an outdoor shower or cold plunge a “game changer” for their routine.
How to do sauna and cold plunge
- Sauna: 10–20 minutes in a traditional sauna (or 20–30 in infrared), until you’re properly warm.
- Cold: step into a cold plunge, cold shower or outdoor air for 30 seconds to 3 minutes. Breathe slowly.
- Rest: sit for a few minutes and let your body temperature settle.
- Repeat: two or three rounds is plenty.
- Finish: end on cold for an alert, energised feeling, or on heat to relax before bed.
Recommended times and temperatures
| Step | Beginner | Experienced |
|---|---|---|
| Sauna (traditional) | 10 min at 150–170°F | 15–20 min at 170–195°F |
| Cold plunge | 30–60 sec at 55–60°F | 1–3 min at 39–50°F |
| Rest between | 2–5 min | 2–5 min |
| Rounds | 1–2 | 2–3 |
What the research says
A 2021 study in Cell Reports Medicine followed winter swimmers who regularly used both cold water and sauna. The researchers suggested a practical target of about 11 minutes of cold exposure and 57 minutes of heat exposure per week, spread over several sessions, and found differences in how participants’ bodies responded to cold. It’s an interesting but limited study, not proof of specific health outcomes.
Sauna has the stronger evidence base on its own: Finnish cohort research links frequent sauna use with lower cardiovascular mortality. Cold exposure research is younger and mostly short-term. Many people simply love how contrast sessions feel: alert, calm and refreshed.
Cold plunge after a workout: a caution
If your goal is building muscle, some research suggests cold water immersion straight after strength training may blunt muscle growth. Consider doing contrast sessions on rest days or after cardio, and using sauna alone after lifting. See sauna before or after a workout.
Setting up contrast therapy at home
You don’t need a $5,000 chiller. Home sauna owners in our research use:
- An outdoor shower. A Redwood owner and several others call it essential.
- A DIY chilled tub. A stock tank with ice, or a chest freezer conversion.
- Winter air. A North Shore tent owner cools down outside in freezing weather with a sauna hat and bathrobe, and sometimes breaks ice on their plunge.
- A dedicated cold plunge. Several brands, including Redwood Outdoors, sell sauna and plunge bundles.
Plan drainage and a non-slip path between your sauna and plunge, especially in winter.
Safety
- Talk to your doctor first if you have heart disease, high blood pressure or a circulation condition, or you’re pregnant
- Never plunge alone, after alcohol, or until you’re numb
- Enter cold water slowly and control your breathing. The initial gasp reflex is the riskiest moment.
- Stop if you feel dizzy, confused or can’t stop shivering
Saunas that pair well with a plunge
Backyard saunas make contrast therapy easy. See our best outdoor saunas, including the SaunaLife CL5G and the North Shore Nova 4 tent.
Frequently asked questions
Should you do sauna or cold plunge first?
Most people start with the sauna, then cold plunge, and repeat two or three times. Many finish on cold for an energising effect, or finish on heat to relax before bed.
How long should you cold plunge after a sauna?
Start with 30 seconds to 2 minutes at 50–60°F. Experienced users go colder or longer, but more isn't necessarily better. Get out if you feel numb, dizzy or start shivering uncontrollably.
How many rounds of sauna and cold plunge?
Two to three rounds is typical, with 10–20 minutes of sauna, 1–3 minutes of cold, and a short rest between rounds.
Is contrast therapy safe?
For most healthy adults, yes. The sudden cold triggers a sharp rise in heart rate and blood pressure, so people with heart conditions, high blood pressure or who are pregnant should talk to a doctor first. Never plunge alone or after alcohol.
Do you need a cold plunge tub?
No. A cold shower, an outdoor cool-down in winter, or a stock tank with ice all work. Many home sauna owners on Reddit use an outdoor shower or a DIY chilled tub.