What is the Recommended Protocol When Combining Sauna and Cold Plunge?

The combination of sauna (heat therapy) and cold plunge (cold exposure therapy) is gaining popularity for its powerful effects on recovery, circulation, and mental clarity. Both heat and cold exposure offer significant health benefits, but when used together in a routine, they create a dynamic method of enhancing physical and mental well-being.

In this article, we’ll discuss the recommended protocol for combining sauna and cold plunge therapy, including insights from Dr. Andrew Huberman, a neuroscientist from Stanford University, and Wim Hof, the creator of the Wim Hof Method, which emphasizes cold exposure for mental and physical resilience.

Dr. Andrew Huberman’s Recommended Protocol

Dr. Andrew Huberman, host of the Huberman Lab podcast, provides a detailed protocol for combining sauna and cold plunge to maximize health benefits. He recommends the following steps:

• Start with a sauna session for 20-30 minutes. In the sauna, temperatures typically range between 150°F and 195°F (65°C to 90°C), which raises your core temperature, induces sweating, and promotes relaxation.

• Follow the sauna with a cold plunge. Immediately after the sauna, submerge yourself in cold water or take a cold shower for 3-5 minutes. Cold plunge temperatures are typically between 50°F to 59°F (10°C to 15°C), which activates the body’s stress response and promotes recovery.

• Repeat the cycle 2-3 times. Alternating between hot and cold exposure intensifies the benefits, especially for muscle recovery and circulation.

• End with cold exposure. Dr. Huberman emphasizes ending the session with cold exposure, as this leaves the body in a heightened state of alertness, focus, and energy, as opposed to ending with heat, which tends to make you feel more relaxed.

Benefits According to Huberman

Dr. Huberman highlights that this protocol enhances muscle recovery, cardiovascular health, and mental clarity. Alternating between heat and cold creates hormetic stress, a controlled form of stress that triggers the body’s adaptation mechanisms, helping it handle physical and mental challenges better.

Heat exposure promotes vasodilation, increasing blood flow and oxygen delivery to muscles, while cold exposure triggers vasoconstriction, which helps reduce inflammation and flushes metabolic waste from tissues. This back-and-forth cycle strengthens the body’s ability to respond to stress and improves recovery after physical exertion.

For more detailed insights on Dr. Huberman’s recommendations, visit Huberman Lab.

Why Does This Work?

The effectiveness of combining sauna and cold plunge lies in the way heat and cold affect the body:

• Sauna (Heat Exposure):
  The heat from a sauna increases blood flow, improves circulation, and induces sweating, which helps detoxify the body. Heat also triggers the release of endorphins and heat shock proteins, which aid in muscle recovery and reduce stress.

• Cold Plunge (Cold Exposure):
  Cold exposure, on the other hand, stimulates the release of norepinephrine, a hormone that boosts alertness and focus. The cold constricts blood vessels, which reduces inflammation and helps flush out toxins from the tissues. Cold therapy also improves mental resilience by engaging the sympathetic nervous system, helping the body adapt to stress.

Wim Hof Method: Cold Therapy and Resilience

A key figure in the world of cold therapy is Wim Hof, known as the “Iceman” for his remarkable ability to withstand extreme cold. His Wim Hof Method combines cold exposure, breathing techniques, and meditation to build mental and physical resilience.

• Wim Hof’s Cold Exposure Protocol:
  Wim Hof suggests gradually increasing exposure to cold, starting with cold showers for 30 seconds and progressively increasing the time as your body adapts. For those combining sauna and cold plunge, Hof’s method emphasizes the importance of mindful breathing to help control the body’s response to cold.

• Benefits of Cold Exposure According to Wim Hof:
  Cold exposure, according to Wim Hof, boosts immune function, improves circulation, and strengthens mental toughness. His approach to cold therapy is designed to help individuals push their mental and physical limits in a controlled manner.

Wim Hof’s approach complements sauna therapy by focusing on mental control over the body’s response to extreme temperatures, enhancing both physical recovery and mental clarity. You can learn more about his method at Wim Hof’swebsite.

Practical Tips for Combining Sauna and Cold Plunge

Whether you’re following Dr. Huberman’s protocol or adding insights from Wim Hof, here are practical tips for starting your own sauna and cold plunge routine:

1. Start Slowly: If you’re new to this, start with shorter sauna sessions (10-15 minutes) and cold exposure (1-2 minutes) to let your body adapt. Gradually increase the time in both heat and cold.

2. Frequency: Aim for 2-3 sessions per week to start. As you become more comfortable, you can increase this to 4-5 sessions per week for optimal recovery and health benefits.

3. Temperature Guidelines:

   • Sauna Temperature: 150°F to 195°F (65°C to 90°C).
   • Cold Plunge Temperature: 50°F to 59°F (10°C to 15°C).

4. Hydrate: Drink plenty of water before and after sessions to prevent dehydration, as both heat and cold exposure can lead to fluid loss.

Potential Risks and Safety Considerations

While sauna and cold plunge therapy offer significant benefits, they’re not suitable for everyone.

• Consult a Doctor: If you have heart disease, high blood pressure, or other health conditions, consult your healthcare provider before starting a sauna and cold plunge routine.
• Monitor Your Body: Avoid spending too much time in the heat or cold, as this can lead to heatstroke, hypothermia, or dehydration. Always listen to your body and stop if you feel dizzy, lightheaded, or uncomfortable.

Conclusion

Combining sauna and cold plunge therapy offers numerous health benefits, including enhanced recovery, reduced inflammation, and improved mental clarity. Following Dr. Andrew Huberman’s protocol of alternating between heat and cold exposure, and finishing with cold, helps promote mental focus and cardiovascular health.

For those interested in pushing the limits of cold therapy, integrating principles from the Wim Hof Method—including cold exposure and breathwork—adds an additional layer of mental and physical resilience.

Ultimately, the best approach depends on your personal goals. If you’re looking to improve mental clarity and endurance, the Huberman protocol offers a scientific approach. If you want to strengthen your mind-body connection through controlled cold exposure, the Wim Hof Method provides a proven path.

For more insights, check out Dr. Andrew Huberman’s podcast on Huberman Lab and explore Wim Hof’s Method for a deeper dive into cold therapy.