Keep hearing about sauna and cold plunge? We have answers.

While cold plunging and sauna use may be trending, it’s not a fad. 

They’re rituals that have been enjoyed and used as medicine, therapy, and community by cultures around the world for centuries, with the sauna session being a key component. And they’re two age-old practices that form the basis of Framework.

But cultural significance isn’t the only motivation. The science is equally solid. Alongside our medical advisor, we reviewed over 50 published research papers and picked 13 human-tested studies with the best facilitation and clearest evidence of impact to root our studio practice in. Research also indicates that these practices can significantly enhance brain function, contributing to overall mental wellness.

Paired with our hands-on experience of guiding people through hot and cold over many sessions at Framework and our own usage. All to make the frequent, consistent practice of hot and cold exposure clear and accessible.

In this piece, we’ll overview the physiological impacts and the subsequent benefits of hot and cold exposure practices—so you can get started and find your own routine.

What is traditional sauna and cold plunge?

Sauna and cold plunge are two complementary therapies that have been used for centuries to promote physical and mental wellness. A sauna is a heated room or chamber that uses dry or steam heat to warm the body. Cold plunge, on the other hand, involves immersing oneself in a bath of cold water. The combination of sauna and cold plunge, also known as contrast therapy, has been shown to have numerous health benefits—including improved circulation, reduced inflammation, and enhanced mental clarity.

How does exposure therapy work?

The sauna is no newcomer. Originating from Finland over two thousand years ago, it has been revered for its soothing warmth and invigorating steam. A Finnish sauna, like the ones used at Framework—are otherwise known as a Nordic sauna, traditional sauna, or dry sauna.

A wood or electric heater heats the air in the room to approximately 175°F, and the baseline humidity is low, likely 10% or less. The room is typically wooded and the heater typically has hot stones on it—adding water to the stones can raise the humidity to 10-30% and induce additional waves of heat, as well as make the air more comfortable to breathe. The rule of 200 suggests making the approximate standard temperature setting of 170-180°F plus 20–30% humidity an effective, health-rich sweat.

The cold plunge, on the other hand, is a practice of immersing oneself in icy water, a tradition prevalent in many cultures, from Japanese Shinrin-Yoku to Russian Banya. Cold plunge uses 40–60°F water to cool you (while cryotherapy uses -200°F or colder air to cool you). Water conducts temperature 23 times better than air—or rather, absorbs heat from your body 23 times faster—so you will feel much colder, much faster in water.

What happens to our bodies during a sauna and cold plunge workout? 

A hard-to-beat benefit of frequent, consistent exposure workouts in 175+ degree heat is that it improves the ability of our arteries to flex and dilate by supercharging the protective lining—the endothelium—of our blood vessels. We’re talking regulated blood pressure and blood clotting, as well as flow and distribution assistance of blood and its components.

Your body sees similar benefits when you hit the gym for a light to moderate cardio workout. The heat induces a state of hyperthermia, similar to a mild fever, that triggers the body’s healing mechanisms.

In addition to sauna and cold plunge, incorporating red light therapy can further enhance these benefits by promoting cellular repair and reducing inflammation.

The cold plunge presents a shock to the system—an invigorating jolt akin to the buzz of an espresso shot without any caffeine-crash. Your body reacts to the cold by constricting blood vessels, slowing heart rate, and increasing blood pressure, a natural process known as vasoconstriction. As your body adapts to the cold, you’ll find a sense of calm and clarity emerging amidst the initial discomfort.

It’s the unique interplay of hot and cold that boasts a big impact, and that’s available at Framework. The back and forth of dilation and constriction of blood vessels gives them higher pliability—or a higher range of motion between their “baseline” and their ability to dilate and constrict.

Researched physical, mental, and social health benefits.

Why subject yourself to intense heat followed by icy cold? The benefits are multitudinous and well-documented (not to mention the common-sense evolutionary rationale—looking to 50,000 years of human history to better address the health challenges we are faced with after over less than 100 years of widespread indoor air conditioning and central heating).

Float therapy, which provides weightlessness and total stillness, is another complementary practice that can enhance the benefits of sauna and cold plunge.

Scientific research has clearly outlined how these practices can boost cardiovascular health. A 2018 study in the Journal of Human Hypertension found that regular sauna use lowered blood pressure in adults with hypertension. Cold plunging, too, has cardiovascular benefits: it causes blood vessels to constrict, improving circulation and helping blood return to the heart.

For those looking for a comprehensive wellness experience, visiting a detox house in Green Hills can provide additional services like infrared sauna treatments and breathwork coaching.

The immune system, too, is a beneficiary of these practices. Frequent and consistent traditional sauna sessions can increase heat shock protein production up to 48%, aiding cellular repair, immune support, musculature support and longevity. Cold plunges also stimulate the immune system, triggering an increase in white blood cells and a boost in metabolic rate.

One of the most compelling benefits is longevity. A 2015 study published in JAMA Internal Medicine found that people who used the sauna 4-7 times per week had a 50% lower all-cause mortality than those who used it once a week.

And all benefits associated with frequent and consistent sauna and cold exposure are dose-dependent, meaning that they’re found to increase with more frequent usage. In a study by Laukenan, et al demonstrating the benefits of frequent sauna usage on lowering cardiovascular disease (CVD) risk—participants who used the sauna 2-3 times per week were found to have 22% lower risk of CVD risk (compared with those using the sauna once a week). Participants who used the sauna 4-7 times per week were found to have a 63% reduction in CVD risk compared with those using the sauna once a week.

Exposure workouts don’t just offer physical benefits; they also feed our social flame, too. Framework was designed to be a space where individuals can share in each others’ journey and have fun while building a solid routine. It’s a place where you can connect with like-minded people. Share new experiences. And forge new friendships.

How can you incorporate sauna and cold plunge into your workout routine?

It can be easy. Here are a few expert tips to get you started:

• Start with short sessions. 10-15 minutes is all it takes to get going. Gradually increase the duration as you become more comfortable with the heat and the cold.

• Alternate between sauna and cold plunge. Depend on the kind of feeling you’re after, experiment starting with the sauna and ending with the cold plunge—and vice versa.

• Tailor the sauna and cold plunge to your needs. Whether you’re looking to enhance your athletic performance, bolster your health, or find alternate forms of meditation, ask a Framework team member to help you carve out a specific-to-you practice.

A full body workout. Relaxation, invigoration, introspection, and alertness. 

The hardest part about getting your dose of hot and cold exposure is showing up, and showing up regularly. Once you’re in, all you have to do is sit, sweat, shiver, and socialize. Framework offers the ultimate contrast therapy experience for a holistic approach to your health.

That’s why it pays to be a Framework member—even if your routine only calls for a visit once a week. Our studio provides a range of options for both newcomers and seasoned visitors, emphasizing the importance of self-care. or learn more about the lowest-cost way to forge or fortify your practice today.