Sauna and Cold Plunge Benefits: Why This Routine Works So Well

If you’re curious about sauna and cold plunge benefits, and how these can work together, you’re not alone. This is an effective combination because it pairs the heat with the cold to train your body to adapt to different psychological sensors.

Starting with a sauna, this increases your core temperature and makes you sweat which can support better circulation and blood flow. In contrast, going from the sauna to a cold plunge tub does the opposite – and quickly. The cold water triggers your nervous system which can make you feel more alert.

There are numerous benefits to this combination which explains why it is popular among people interested in sports and athletics.

Instead of seeing these as separate approaches to achieving better health and wellbeing, they can work effectively together, almost acting like a reset button for your mind and body.

In this blog we’ll explore:

• The benefits of using a sauna
• The benefits of using a cold plunge tub
• How a sauna and cold plunge tub work together
• How to choose the right products

At Better Living Outdoors, we sell and install a range of hot tubs as well and indoor and outdoor saunas.

We also offer a sauna and cold plunge bundle which means you can save £500 when purchased together. Simply select your sauna, select your chill tub, and enjoy!

Benefits of Using A Sauna

By using a sauna or a regular basis, you can enjoy a range of health benefits, from better relaxation, to improved muscle recovery. The warmth of the sauna can also be very soothing, especially after a long, stressful day, leaving you with a sense of calm.

In terms of blood flow, the heat from a sauna helps speed up healing by allowing more blood to flow to the muscles and joints. In turn, this supports the amount of oxygen and nutrients delivered to your muscles, which is important for repair after exercise.

Generally, sauna use also improves circulation as the heat dilates the blood vessels and increases heart rate, helping blood move more freely around your body. We discuss a full range of sauna detox benefits here which you can read to learn more.

Is A Sauna Easy to Install?

Installing a sauna is generally straightforward when a few key things are in place. Delivery and installation are designed to be as smooth as possible as long as there is clear access to your chosen location.

This includes checking gate widths and heights, overhead clearance (such as branches, gutters, or roof eaves), and ensuring pathways are clear and wide enough for movement and turning, especially any 90-degree corners or steps along the route. With the right preparation, installation is simple, leaving you to enjoy your sauna.

Benefits of Using A Cold Plunge Tub

Using a cold plunge tub offers similar benefits when it comes to recovery and generally feeling better in yourself. However this works with the opposite extreme temperature – the cold!

Immersing your body in cold water can help soothe sore muscles and provide fast relief, and with a tub from Better Living Outdoors, you can achieve temperatures as low as 3°C without the need for ice. This is just one of the ways a cold plunge tub differs from an ice bath which you can read more about here. It works as the cold water constricts blood vessels, which slows blood flow and reduces inflammation. This can also reduce swelling which is ideal if you’ve been doing a workout and feel like your muscles are sore.

Furthermore, after working out there’s nothing better than cooling down.The cold temperature is ideal for this as it’s an effective way of lowering your body temperature so you feel refreshed. This is one of the key benefits of this at-home experience as the cold delivers a sharp jolt that can heighten alertness and improve focus.

Is A Cold Plunge Tub Easy to Install?

We have chill tubs in stock ready for delivery with free installation. We deliver, position and show you how to use your chill tub – meaning you can enjoy your chill tub without the hassle. Plus, every chill tub comes with a comprehensive 1-year warranty for your peace of mind.

Benefits of Using a Sauna and Cold Plunge Together

Cold plunge tubs are now much more mainstream and can often be found in gyms and spas. They’ve increased in popularity so much that they’re now part of many people’s at-home routines.

Saunas have always been part of our wellness approach, but when combined with cold immersion, they create a powerful contrast therapy routine with both traditional and scientific backing.

1. Heat exposure readies the body for recovery

Regular sauna sessions increase your body temperature by around 1-2°C, triggering responses that are often compared to moderate aerobic exercise. As a result, your heart rate can increase to 100-150 beats per minute, blood vessels dilate, and circulation improves significantly.

12-15 minutes is recommended in a sauna, however it really depends on the individual. Both dry saunas and infrared saunas are effective – it’s about choosing which you prefer.

This “heat phase” gets the body prepared for the next stage of contrast therapy – cold therapy.

2. Cold immersion leads to a neurological and metabolic response

When your body is exposed to cold water (typically 10-15°C), blood vessels quickly constrict and the nervous system kicks in.

This initial jolt triggers a significant increase of adrenaline, norepinephrine, and dopamine, all of which are neurochemicals linked to alertness and focus. These effects can continue long after you’ve finished the session which is a key benefit for many.

In terms of metabolism, cold exposure can also stimulate brown fat activity as the body produces heat to stay warm, which increases energy use and helps release fatty acids into the bloodstream.

It’s recommended to experience a cold plunge for around 2-3 minutes.

3. Alternating heat and cold builds a “vascular training effect”

When you combine the heat of a sauna with a cold plunge, the body moves through repeated cycles of expansion and contraction in the blood vessels. This is often described as a “vascular pump”, where heat dilates blood vessels and cold constricts them, improving circulation.

The idea has Nordic roots as people tend to switch between sauna and cold water – a practice that has existed for centuries.

A typical contrast therapy session includes 2-3 cycles based on the following:

Sauna: 12-15 minutes
Cold plunge: 2-3 minutes
Repeat 2-3 times

To increase the benefits of this approach, many people suggest finishing on a cold plunge which is part of the Søeberg Principle.

When used around 2-3 times per week, this alternating method is associated with improved circulation and wellbeing.

Sauna and Cold Plunge Benefits: Why This Routine Works So Well

When used together, saunas and cold plunge tubs create a simple but powerful routine that you can enjoy on a regular basis in your own home. Rather than treating heat and cold as separate temperature therapies, contrast therapy combines them into one cycle.

Whether you want to improve your focus or ease muscle tension, this combined approach offers physical and mental benefits.

At Better Living Outdoors, we make it easy to bring this experience into your own home. Our sauna and chill tub bundle deal means you can save £500 when you build your ideal setup with a sauna of your choice and a cold plunge tub together.

To make the process more accessible, we also offer flexible finance options, helping you spread the cost in a way that suits your budget. And with our delivery and installation service available, everything is handled for you from start to finish, so you can enjoy a stress-free experience from the outset.