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There's something deeply satisfying about having a ritual—a practice that becomes uniquely yours, something you look forward to, something that serves your body and mind exactly as they need. That's what we want to help you create: a sauna and cold plunge routine that fits seamlessly into your life and delivers the benefits you're seeking.
Over the years at Eden Hut, we've guided hundreds of people through creating their own contrast therapy rituals. We've seen what works, what doesn't, and what makes the difference between a routine you abandon after two weeks and one that becomes a cornerstone of your wellness practice. We're here to share that knowledge with you, so you can build something sustainable, effective, and genuinely enjoyable.
Let's create your perfect routine together.
Here's the routine we recommend as your starting point. Think of this as your foundation—you can always adjust it, but this gives you a solid, proven structure to begin with.
Preparation (5 minutes) Before you even step into the sauna, take a moment. Hydrate—drink at least 400ml of water. Remove any jewellery or metal accessories (trust us, heated metal isn't pleasant). Have a towel ready, and perhaps set a timer so you're not clock-watching. This isn't just practical prep; it's your transition from the outside world into your wellness practice.
First Sauna Session (15-20 minutes) Enter your sauna when it's reached 75-85°C. Sit comfortably, breathe deeply, and let your body gradually warm. You'll feel your heart rate increase gently, your pores open, and tension begin to melt. Don't push it—if 15 minutes feels like enough on your first session, that's perfectly fine. We've found that 17-18 minutes hits the sweet spot for most people, but your body will tell you what's right.
Brief Cool-Down (2-3 minutes) Step out and allow your body a moment to transition. You're not trying to cool down completely here—just giving yourself a brief pause before the cold plunge. Some of our clients like to sit quietly, others prefer to walk around slowly. Find what feels natural.
First Cold Plunge (2-3 minutes) Here's where the magic happens. Step into water that's between 10-15°C. The first thirty seconds will be intense—your breath might catch, your body will protest slightly. This is normal. Focus on your breathing: slow, controlled breaths. By the minute mark, something shifts. Your body adapts, your mind clears. Stay for 2-3 minutes, no more. You're not testing your limits; you're working with your body.
Rest Period (5-10 minutes) This is essential, not optional. Sit somewhere comfortable, wrapped in a towel or robe if you'd like. Let your body recalibrate. Your circulation is doing remarkable things right now—blood vessels expanding and contracting, fresh oxygen flooding your tissues. Give it time to happen.
Second Sauna Session (10-15 minutes) Back into the warmth. This second round often feels different—deeper relaxation, a more profound sense of release. Your muscles, which were slightly tensed from the cold, soften completely. Ten to fifteen minutes is plenty.
Final Cold Plunge (2-3 minutes) Your last cold immersion. Many people find this one easier than the first—you know what to expect, and your body has learned the pattern. End here, with the cold, following what's known as the Søberg Principle. This final cold exposure maximises the metabolic and circulation benefits.
Post-Routine Recovery (10-15 minutes) Don't rush off immediately. Dry yourself gently, get dressed in comfortable clothes, and drink another 400-500ml of water. Sit quietly if you can. Your body is still processing everything, and this recovery period matters just as much as the active portions.
We recommend doing this complete routine 2-3 times per week. More isn't necessarily better—your body needs recovery time between sessions. Some of our most dedicated clients do this every other day and swear by it. Others find twice weekly perfect for their schedule and still experience profound benefits.
The timing is important. We've found that late afternoon or early evening works beautifully for most people—it becomes a transition ritual between work and home, and the relaxation benefits carry into the evening. Morning sessions work too, particularly if you're using this for mental clarity and energy, though you might find the evening sessions support better sleep.
Not everyone needs or wants the full routine, and that's absolutely fine. Here are the variations we've developed with our clients for specific situations:
For those days when you're short on time but still want the benefits:
This abbreviated version still delivers substantial benefits. You're getting the vascular workout, the mental clarity, the endorphin release. It's not quite as deeply restorative as the full routine, but it's infinitely better than skipping it entirely.
If you're using this primarily for muscle recovery after training:
The key difference here is ending with cold and allowing more recovery time. This routine works particularly well 3-6 hours after training, not immediately after (cold can interfere with the adaptation your muscles are trying to make right after strength work).
If you're completely new to this, don't jump into the full routine. Here's what we recommend for your first month:
Week 1-2:
Week 3-4:
Week 5-6:
Week 7-8:
We can't stress this enough: there's no timeline you "should" follow. Some people take three months to work up to the full routine. That's not slow—that's smart.
If you have health considerations but your doctor has cleared you for contrast therapy, here are modifications we've found helpful:
For those with blood pressure concerns:
For those building tolerance:
Knowing why this works makes the practice more meaningful and helps you recognise when it's working properly.
When you sit in the sauna's heat, your body responds intelligently. Blood vessels throughout your body dilate—expanding to allow more blood flow to your skin's surface. Your heart rate increases by 20-30%, similar to moderate exercise, pumping 60-70% more blood per minute. This isn't stress; it's beneficial cardiovascular work.
Your core temperature rises gradually, triggering your sweat glands. You're not just releasing water - you're supporting your body's natural detoxification processes. The heat penetrates deep into muscles, releasing tension and increasing flexibility. Your parasympathetic nervous system engages, shifting you toward a rest-and-restore state.
At a cellular level, your body begins producing heat shock proteins - special molecules that protect cells from stress and support cellular repair. This is your body becoming more resilient, adapting to beneficial stress.
Discover our comprehensive selection of saunas.
The cold water creates an immediate, dramatic shift. Blood vessels constrict rapidly, redirecting blood from your extremities toward your core organs. Your heart rate may initially spike, then often slows as you settle into the cold - this is your vagus nerve activating, engaging your body's natural stress-resilience systems.
Norepinephrine floods your system - a neurochemical that sharpens focus, elevates mood, and enhances alertness. This is why that mental clarity feels so pronounced. Inflammation markers in your muscles and joints decrease. The cold acts as a natural anti-inflammatory, reducing swelling and pain.
Your metabolism increases as your body works to generate heat. Over time, regular cold exposure can even activate brown fat—a type of fat tissue that burns energy to keep you warm, supporting metabolic health.
Browse our complete collection of cold plunges.
Here's what makes contrast therapy more powerful than either practice alone: the alternating vasodilation and vasoconstriction creates a vascular workout that improves the elasticity and function of your blood vessels over time. Research shows this can reduce cardiovascular disease risk by up to 63% when practiced regularly.
The temperature extremes trigger adaptation responses in your body—you're literally training your system to handle stress more effectively. This carries over into other areas of life; the resilience you build here isn't just physical.
Read also: Different Types of Saunas and Their Unique Health Benefits
We're not going to promise miracles, but we will tell you what we've consistently seen in our clients who maintain a regular practice:
Within the First Week:
Within the First Month:
Within Three Months:
Long-Term Practice (6+ Months):
We've guided hundreds of people through this practice safely, but we've also seen what can go wrong when people don't respect their limits. Please, take this section seriously.
We're not medical professionals, and we can't give you medical clearance. If you have any chronic health conditions, you must speak with your doctor before starting this routine. Not "probably should" - you must. We've seen too many people skip this step, and it's simply not worth the risk.
These aren't signs of "pushing through" - they're your body asking for help. Listen.
Never practice alone, especially when starting out. Have someone nearby who can help if needed.
Never stay in the sauna longer than 25 minutes, regardless of how good you feel. Heat exhaustion sneaks up on you.
Never stay in the cold plunge longer than 10 minutes. For most people, 2-5 minutes is optimal. Longer isn't better—it's riskier.
Always start with heat, then move to cold. Never reverse this order.
Stay hydrated. Drink water before, after, and if possible, during longer sessions. We recommend 800ml-1L total around your routine.
If you've been drinking alcohol, skip the routine that day. Alcohol affects your body's temperature regulation in ways that make this practice dangerous.
Don't eat a large meal right before your session. A light snack 1-2 hours beforehand is fine, but a full stomach and intense heat don't mix well.
Introducing Tommy - a beautifully crafted wooden ice bath.
The cold will be uncomfortable - that's the point. Your initial reaction might be gasping, rapid breathing, a strong desire to get out. This is normal, and it passes within 30-60 seconds as your body adapts.
You might feel slightly lightheaded when standing up from the sauna, especially if you've been sitting. Stand slowly, take a moment, let your circulation adjust.
Some people feel tired after their first few sessions. This is your body adapting. It usually passes within a few weeks.
You might feel a bit emotional - tears in the sauna, unexpected feelings during cold immersion. Temperature extremes can release stored tension. This is okay and quite common.
Persistent headache that doesn't resolve with water and rest. Sharp or stabbing pains anywhere. Vision changes, hearing changes, or tinnitus (ringing in ears). Skin that remains bright red and hot for more than 30 minutes after your sauna. Prolonged shaking or inability to warm up after the cold plunge.
Trust yourself. You know your body better than anyone. If something feels wrong, it probably is.
The difference between a routine that lasts two weeks and one that becomes part of your life for years comes down to how you build it. Here are some tips we've learned along the way about making this sustainable:
Start on a day when you have time and no pressure. Your first session shouldn't be squeezed in before an important meeting. Give yourself space to learn what this feels like.
Track how you feel. Not obsessively, but notice: How's your sleep? Your energy? Your recovery? Your mood? This feedback helps you adjust the routine to serve you better.
Find your rhythm. Some people love morning sessions for the energy they provide. Others find evening sessions perfect for unwinding. There's no wrong answer—only what works for your life.
Prepare your space. Having everything you need within reach - towels, water, perhaps music or silence, comfortable seating for your rest periods—makes the experience significantly better.
Be patient with yourself. The first few sessions might feel challenging. That's completely normal. By session five or six, you'll have found your groove. By session ten, you'll wonder how you ever lived without this.
Read also: Sauna vs Hot Tub: Your Complete Guide to Choosing the Perfect Wellness Experience
We've shared what we know—the protocols we've refined, the variations we've developed, the safety measures we never compromise on, and the benefits we've seen transform people's lives. But knowledge only matters when it's applied.
This isn't about perfection. It's about finding a practice that serves you, that fits into your life, that becomes something you genuinely look forward to. Some of our clients are rigid about their routine, following it exactly every time. Others are more intuitive, adapting based on how they feel each day. Both approaches work beautifully.
The routine we've outlined isn't dogma—it's a starting point. Take what resonates, adjust what doesn't, and create something that's uniquely yours. Your body will guide you if you listen to it.
If you're ready to begin this journey, explore Eden Hut's range of saunas and cold plunges designed for home use. Visit our website to find the setup that fits your space and needs, or browse our blog for more guidance on building your personal wellness practice. We're here to support you every step of the way.
Have questions about delivery, installation, or anything else related to our hot tubs and saunas? We're here to help! Fill out the form, and our dedicated team will assist you promptly. Your satisfaction is our priority. Get in touch today!
