hot/cold therapy

· Shower

· Start breathing exercises

· Inhale and exhale slowly until your heart rate slows down for about 1-2 minutes

· Enter cold plunge slowly, keep breathing steadily. Stay in as tolerated

· Exit plunge, towel dry, wait a few minutes for your body to warm up 

· Enter sauna 5 to 15 minutes or as needed

· After sauna wait a few minutes, allow your body to get back to body temperature, rinse sweat 

· Enter plunge and repeat

For optimal benefits, repeat the hot/cold cycle 2-3 times during your session. Each cycle enhances the effects, helping your body to fully embrace the therapy’s restorative properties.

*Alternatively, start and end with the sauna. Try different sequences of hot|cold until you find what works best for your body.
 

• Stay Hydrated: Drink plenty of water before and after your session to stay hydrated and help flush out toxins.
• Listen to Your Body: Pay attention to how your body feels during the session. If you’re new to hot/cold therapy, start with shorter intervals in the sauna and plunge pool, gradually increasing the duration as you become more comfortable.
• Post-Therapy Relaxation: After your session, take some time to relax. Your body has undergone a significant rejuvenation process, so allow yourself to rest and absorb the full benefits.
• Consult with a Professional: If you have any underlying health conditions or concerns, please consult with our staff or your healthcare provider before engaging in hot/cold therapy.