Alternating between hot and cold exposure is at the core of sauna ritual. A typical cycle involves:
10–15 minutes in the sauna
A cold plunge, shower, or fresh air exposure
10–15 minutes of rest and hydration
Studies have shown that this contrast therapy may:
Improve cardiovascular function and vascular elasticity
Boost immune responseSupport muscle recovery and reduce inflammation (Source: Laukkanen et al., JAMA Internal Medicine, 2015)
