Sauna Then Plunge? Or Plunge Then Sauna?

When Jason first started experimenting with contrast therapy—alternating between sauna and cold plunge—he did what most of us would do.

He Googled it.

He asked around at the gym.

He tried a few hot-cold-hot-cold circuits and waited for some kind of inner guidance to kick in.

But the more he researched, the more confusing it became.

Some sources swore by ending on cold to reduce inflammation.

Others insisted finishing on heat helped you relax.

Still others said it didn’t matter—just do what feels best.

So what’s the truth?

If you’re wondering “Should I start with the sauna or the plunge?”, you’re not alone. The answer depends on your goals, body type, and recovery needs—and yes, there is a best approach based on what you want to achieve.

Let’s break it down.

First, What Is Contrast Therapy?

Contrast therapy is the practice of alternating between heat (like a sauna or hot tub) and cold (like a cold plunge or ice bath) in a deliberate sequence.

It’s not new. Ancient cultures from the Finns to the Japanese have used hot-cold rituals for centuries to stimulate circulation, improve vitality, and support mental clarity.

Today, science backs up many of those benefits. The combination of vasodilation (from heat) and vasoconstriction (from cold) acts like a pump for your circulatory and lymphatic systems. It boosts recovery, regulates stress hormones, and trains your nervous system to adapt to extremes—making you more resilient both physically and mentally.

But the order in which you do it? That part still sparks debate.

Option 1: Sauna First, Then Cold Plunge
This is the most common sequence—and for good reason.

🔥 ➡ ❄️ Benefits of Hot-Then-Cold:

• Gently warms your muscles and opens your blood vessels. Starting with heat helps your body loosen up, preparing it for the intensity of cold.

• Makes the plunge more tolerable. The stark contrast from hot to cold can feel invigorating and help overcome the initial shock.

• Flushes out metabolic waste. Blood vessels expand in the sauna, then constrict in the plunge, creating a pumping effect that aids circulation and lymphatic flow.

• Ideal for recovery. Ending on cold may help reduce inflammation and muscle soreness, especially after intense workouts.

Best for:
Athletes post-training

Reducing soreness or inflammation

Nervous system reset

Morning wake-ups

What experts say:
"Starting with heat prepares the body for cold exposure and maximizes the circulatory benefits," says Dr. Susanna Søberg, a leading researcher in thermal stress. “And finishing on cold enhances alertness, recovery, and inflammation control.”

Option 2: Cold Plunge First, Then Sauna
Less common, but not wrong.

❄️ ➡ 🔥 Benefits of Cold-Then-Hot:

• Intense mental reset. Jumping into the plunge first requires focus and breath control—making it great for nervous system training.
• Great for stress relief. Ending on heat relaxes the body and can feel more comforting than walking away cold.
• Improved parasympathetic activation. The heat after cold triggers a deep relaxation response, helping your body unwind.
• Warming up quickly. If you’re chilled, sauna after plunge helps raise your core temp back to normal.

Best for:
Evening routines

Mental health or emotional regulation

Cold training/Breathwork sessions

Chronic stress management

What experts say:
“Ending on heat helps people feel soothed, especially if they’re using contrast therapy for stress relief or anxiety,” says Dr. Rhonda Patrick, a leading voice in thermal exposure research. “It’s all about the intention behind the practice.”

So… Which Should You Choose?

Here’s the simplified cheat sheet: