Sauna then cold plunge: how to do it
Going from a hot sauna into cold water, and back again, is the core of the Nordic sauna and of most new US bathhouses. Done right it feels great. Done wrong, the first seconds in cold water can be dangerous. Here is how to do it, step by step.
The basic round
- Sauna: 8 to 15 minutes in the heat, or less if you are new.
- Rinse: a quick shower to wash off sweat.
- Cold: ease into the plunge and stay 30 seconds to 2 minutes.
- Rest: 10 to 15 minutes sitting or lying down, with water to drink.
- Repeat two or three times.
That is the rhythm in most Finnish and Swedish saunas, and it is what bathhouses like Othership, Bathhouse and Moki Sauna are built around.
How cold is the water?
Cold plunge tubs in the places we list run from about 32°F to 55°F, most often in the 40s. The cold pools at Korean spas are usually milder, around 60°F. Each listing on this site shows the water temperature when the place publishes it, next to the sauna temperature. Natural water varies with the season: Lake Michigan, Puget Sound and the lakes around Minneapolis are close to freezing in winter.
Colder is not better for beginners. A plunge in the 50s already gives a strong reaction.
How long to stay in the cold
- First time: 15 to 30 seconds, or try a cold shower instead.
- Regulars: 1 to 2 minutes is common.
- Get out as soon as you start shivering hard, feel numb or cannot control your breathing.
Longer is not more effective. Research studies have used anything from 30 seconds to much longer immersions, but there is no agreed ideal time. (Cain et al., PLOS One, 2025)
The first minute is the risky part
When you hit cold water, your body reacts with a gasp, fast breathing and a jump in heart rate and blood pressure. This cold shock response is strongest in the first 10 seconds to a minute. If you gasp with your head underwater, you can inhale water. (American Heart Association News)
To stay safe:
- Get in slowly, feet first, and keep your head above water.
- Breathe out slowly and focus on calming your breathing before you sink in further.
- Never plunge alone in open water, and use the bathhouse's tubs where staff are around.
- Do not plunge after alcohol.
Who should skip the plunge
Cardiologists advise people with a heart condition against cold plunges, and some heart and blood pressure medicines, such as beta blockers, can make it harder for the body to cope with sudden cold. (American Heart Association News) Ask a doctor first if you have heart disease, high blood pressure, Raynaud's or are pregnant. A cool shower is a gentler way to get some of the contrast.
What the research says
The evidence for cold water is newer and thinner than for the sauna. A 2025 review of 11 trials found lower stress about 12 hours after cold immersion and a short rise in inflammation right after it. In a large trial, a month of daily cold showers was linked to fewer sick days but not fewer days of illness. Most studies were small, short and mostly in men, and the authors said more research is needed. (Cain et al., PLOS One, 2025)
For the sauna itself, see what the research shows about sauna benefits.
Ending warm or ending cold?
Both are common, and there is no clear evidence either way. Many people like to finish with cold water for the fresh feeling. If you get cold easily, finish with a last short round in the sauna or a warm shower.
Rest is part of the round
The rest after the plunge is when your body warms back up and your heart rate settles. Do not rush straight from the cold back into the heat. Sit down, wrap up in a towel or robe and drink water.
Where to try it
Every city we cover has places with a cold plunge next to the sauna:
- Cold plunges in New York City
- Cold plunges in Los Angeles
- Cold plunges in San Francisco
- Cold plunges in Seattle
- Cold plunges in Chicago
- Cold plunges in Denver
- Cold plunges in Boston
- Cold plunges in Philadelphia
For the real Nordic version, with a lake or the sea as the plunge, look at the floating saunas on Lake Union and the Columbia River, or the winter lake saunas in Minneapolis.
Frequently asked questions
Should you do the sauna or the cold plunge first?
Most people start with the sauna, then cool off in the cold plunge, rest, and repeat. Being warm first makes the cold easier to handle.
How long should you stay in a cold plunge after the sauna?
Beginners should try 15 to 30 seconds. Regular users often stay 1 to 2 minutes. Get out if you shiver hard, feel numb or cannot control your breathing.
How many rounds of sauna and cold plunge should you do?
Two or three rounds is typical. Rest for 10 to 15 minutes after each plunge before going back into the heat.
Is it dangerous to go from a sauna into cold water?
It can be for some people. The first seconds in cold water cause a sharp rise in heart rate and blood pressure. People with heart conditions should ask a doctor first, and everyone should get in slowly and keep their head above water.
What temperature should a cold plunge be?
Cold plunge tubs in the places we list run from about 32°F to 55°F, most often in the 40s. Beginners do not need the coldest water to feel the effect.