Maximizing Wellness: Combining Infrared Sauna and Cold Plunge Therapy

From the practice of combining Finnish saunas and cold water immersions to modern over-the-counter treatments like IcyHot, the sudden switch between cold temperatures to warmth has provided numerous health benefits and a staple of wellness routines for centuries.

Now, there is also the growing popularity of infrared sauna therapy paired with cold water immersion, and with good reason. This synergistic combination provides numerous health benefits, including muscle recovery, improved circulation, and reduced inflammation. It even has a formal name: contrast therapy, which officially is the practice of alternating between heat exposure and cold therapy.

While cold plunge therapy has gained immense popularity for its ability to reduce muscle soreness and boost cardiovascular health, ReEnergized offers a cutting-edge alternative—a whole-body cryotherapy chamber that delivers similar benefits to traditional cold plunge tubs but with advanced cold exposure technology.

This guide explores the benefits of combining infrared sauna therapy with cold therapy and why ReEnergized’s whole-body cryotherapy is an effective way to enhance recovery, improve blood flow, and optimize performance.

Infrared sauna therapy utilizes infrared light to simulate and enhance the environment of a traditional hot sauna. The goal is to penetrate deeply into muscle tissues, bringing about a range of benefits. Unlike traditional saunas, which heat the surrounding air, infrared saunas deliver heat directly to the body through infrared radiation, delivering all the benefits of saunas with added power and in less time. They are also known as dry saunas for this reason.

Regular sauna sessions with this method promote detoxification and improved circulation while working at the cellular level to stimulate cell regeneration and enhance relaxation.

• Detoxification: One of the primary advantages of infrared heat therapy is its ability to promote sweating. As the body heats up, it expels toxins, heavy metals, and impurities through the skin, facilitating a natural detox process.
• Pain Relief & Muscle Recovery: This therapy effectively reduces joint pain, alleviates muscle soreness, and helps manage inflammatory conditions. Athletes and fitness enthusiasts often turn to infrared saunas for quicker recovery post-exercise.
• Improved Blood Flow: Infrared saunas expand blood vessels, improving blood flow throughout the body in similar ways to a cardio workout. This process enhances the delivery of oxygen and essential nutrients to tissues while helping manage blood pressure, which is vital for healing and overall health.
• Boosts Cellular Function & Repair: By increasing the production of adenosine triphosphate (ATP), infrared sauna treatment supports cellular regeneration. This elevated ATP production contributes to improved energy levels and cellular repair.
• Stress Reduction & Sleep Support: Regular use of infrared saunas helps with the release of endorphins and the neutralization of the stress hormone cortisol, thus leading to the reduction of stress levels. This fosters a state of relaxation, making it easier to fall asleep and enhancing overall sleep quality and mental health.

Cold plunge therapy consists of immersing one’s body in cold water, with temperatures typically ranging from 39 to 55°F, for a brief duration. While traditional, this was in the form of jumping into freezing water, modern-day cold plunge therapy can be as simple as taking ice baths or cold showers or more sophisticated and effective methods like a whole-body cryo chamber.

This practice triggers the body's vasoconstriction response, which leads to numerous benefits, including a reduction in inflammation and swelling. Following this initial phase, vasodilation occurs, which enhances blood circulation throughout the body.

Many athletes utilize cold immersion therapy as a part of their post-exercise recovery routine, as it plays a crucial role in supporting the immune system and building mental resilience.

• Reduces Muscle Discomfort & Inflammation: This therapy is effective in promoting recovery from muscle injuries, facilitating connective tissue repair, and alleviating joint inflammation.
• Enhances Overall Skin Health: It can promote collagen production, improve skin tone by reducing redness and pore size, and regulate sebum levels to minimize breakouts and control oily skin to achieve a healthy complexion.
• Enhances Immune System Performance: Engaging in cold plunge therapy can increase the production of white blood cells, which are vital for combating illness.
• Boosts Mental Clarity & Overall Mood: Exposure to cold temperatures raises the levels of norepinephrine in the body, which contributes to improved stress management and enhanced focus.
• Metabolism Benefits & Aids in Fat Loss: Cold exposure stimulates the activation of brown fat cells (adipose tissue), which can increase the metabolic rate, facilitating calorie burning and promoting fat loss.

Combining the beneficial effects of infrared sauna therapy with cold plunge therapy creates a unique wellness experience that maximizes the potential benefits of both treatments. 

This powerful duo of contrasting extreme temperatures not only enhances physical health but also provides mental clarity and rejuvenation.

Infrared sauna therapy works by expanding blood vessels, which significantly improves blood flow and promotes muscle relaxation. The heat encourages your body to sweat, releasing heat shock proteins and toxins while also stimulating endorphin production, which enhances mood and reduces stress.

Conversely, cold plunge therapy involves exposing the body to cold environments, like ice baths or cryo chambers. This process constricts blood vessels, reducing inflammation and flushing out toxins that have been released during heat exposure. The combination of hot and cold environments creates a contrast effect that revitalizes both body and mind.

This interplay of thermal extremes strengthens immune function, accelerates muscle recovery, and provides a remarkable boost in energy levels. The methodology of alternating between hot and cold temperatures creates a dynamic environment that activates various physiological responses, leading to holistic well-being.

1. Maximizes Detoxification & Recovery
   The heat from the infrared sauna promotes sweating and enhances circulation, effectively moving toxins out of the body. The subsequent cold plunge helps to efficiently flush out these toxins, ensuring a thorough detox process.
2. Speeds Up Muscle Recovery & Reduces Pain
   This therapy is especially beneficial for athletes, fitness enthusiasts, and individuals suffering from chronic pain or muscle tension after intense exercise. The heat relaxes muscles, while cold therapy alleviates soreness and inflammation, speeding up the recovery process.
3. Improves Cardiovascular Health
   Alternating between the hot sauna and cold plunge strengthens blood vessels, bolstering heart health and enhancing overall circulatory function. This practice encourages better blood flow and may help regulate blood pressure and heart rate.
4. Boosts Mental Resilience & Energy
   Engaging in contrast therapy elevates dopamine levels, improving stress responses and cognitive function. The resulting mental clarity and enhanced mood can lead to increased productivity and well-being.
5. Supports Nervous System Regulation
   This therapeutic duo plays a role in regulating cortisol, adrenaline, and norepinephrine levels, which are crucial for managing stress and maintaining a balanced nervous system.

The combination of infrared sauna and cold plunge therapy provides a multitude of benefits ranging from physical recovery to mental resilience, making it a compelling addition to anyone's health and wellness regimen.

Cold plunge therapy is just one of the methods to reap the benefits of cold exposure. An innovative alternative is offered by ReEnergized, which features a state-of-the-art whole-body cryotherapy chamber. This technology provides the same advantages as cold plunge therapy but does so through the use of extremely cold air rather than water immersion. Instead of immersing the body in ice-cold water, cryotherapy subjects individuals to subzero temperatures for a duration of 2 to 3 minutes, effectively triggering the same physiological responses commonly associated with a cold plunge.

Both methods, cold plunges and whole-body cryotherapy,  stimulate the body's natural healing response, reduce inflammation, and improve recovery times.

However, for those looking for an alternative to cold plunges, cryotherapy offers a more convenient and faster way to get similar benefits.

The integration of infrared sauna and cold plunge therapy has garnered considerable attention in health and wellness communities. Grounded in scientific research, these therapies not only promote relaxation but also contribute to long-term health benefits.

• Infrared Sauna Therapy Research: A significant study conducted in Germany in 2014 investigated the safety and effectiveness of both red and near-infrared light therapies. The results demonstrated that these therapies delivered a “non-ablative, non-thermal, atraumatic photobiomodulation treatment” for skin tissue. Participants reported high levels of satisfaction, while the study also noted various extended benefits, including improvements in skin conditions such as wrinkles and roughness. This research underscores the potential of infrared sauna therapy in enhancing skin health and overall well-being.
• Cold Plunge & Cryotherapy Research: In 2011, a UK-based study revealed that cold exposure significantly reduces muscle damage and promotes athletic recovery. The findings highlighted how cold plunge therapy can be particularly beneficial for athletes seeking to optimize their recovery process. Furthermore, a 2020 study reinforced the advantages of cold water immersion, demonstrating its impact on improving mental resilience and metabolic function. These studies emphasize the role of cold therapy not only in physical recovery but also in enhancing psychological endurance and metabolic efficiency.

This section explores the diverse groups of people who can greatly benefit from the combined effects of infrared sauna and cold plunge therapy.

• Athletes & Fitness Enthusiasts: This combination enhances athletic performance, effectively reduces muscle fatigue, and supports a faster recovery process thanks to improved blood circulation and wound healing.
• People with Chronic Pain or Inflammatory Conditions: The combination of heat and cold can significantly help manage persistent issues such as arthritis, joint pain, autoimmune diseases, and various forms of neuropathic pain.
• Individuals Looking to Boost Immune Function: The therapy supports the production of white blood cells, thus improving the overall immune response and resistance to illness.
• Those with Visible Scar Tissue: Low-level light therapy and an infrared sauna can soften scar tissue and decrease inflammation, thanks to improvements in blood flow, making it an attractive option for those who want to make some scars less visible on their bodies.
• Non-athletes but Workers in Highly Active Jobs: From medical workers to artists and even restaurant managers, people in physically demanding jobs can benefit tremendously from the rush of adrenaline and soothing effects of combining infrared and cold plunge therapy.

• People Looking for Better Skin and Smooth Wrinkles: The infrared heat promotes collagen production and enhances skin elasticity, while cold plunge therapy helps tighten pores and improve circulation. Together, these therapies can lead to clearer, more youthful-looking skin.

• Those Seeking Mental Clarity & Stress Relief: This practice provides potent mood-boosting effects and enhances resilience to everyday stressors.

While many can benefit from the positive effects of these therapies, certain individuals should approach them with caution or avoid them altogether:

• Pregnant Women: It’s advisable for expectant mothers to avoid using infrared saunas due to potential overheating, which can pose risks to the developing fetus. Cold plunge therapy may also not be suitable during pregnancy, as abrupt temperature changes can affect the body's equilibrium.
• Individuals with Cardiovascular Issues: Those with severe heart conditions, high blood pressure, or other heart diseases should consult their healthcare providers before engaging in sauna or cold exposure therapies. The heat from saunas can exacerbate these conditions, while extreme cold can lead to increased strain on the heart.
• People with Certain Skin Conditions: If you have skin conditions exacerbated by heat (such as eczema or severe psoriasis), using an infrared sauna may aggravate symptoms. Cold therapy, too, can be irritating for some skin types.
• Individuals with Heat Sensitivity: Those who experience heat sensitivity, such as people with multiple sclerosis (MS), should be cautious with infrared saunas, as extreme heat exposure can trigger symptoms.
• Post-Surgery Patients: Individuals recovering from surgery should consult with their doctors before incorporating these therapies, as both heat and cold can affect healing tissues.

Session Order: Begin your wellness session with infrared sauna therapy to promote enhanced blood circulation, and then follow it up with cold therapy—whether through a cold plunge or cryotherapy—to effectively reduce inflammation throughout the body.

Recommended Duration:

• Infrared Sauna: Aim for sauna sessions lasting between 15 and 30 minutes to fully enjoy the heating benefits.
• Cold Plunge or Cryotherapy: Limit your exposure to about 2 to 5 minutes in the cold to prevent overstressing your body.
• Frequency: It is best to repeat this routine about 3 to 5 times per week for optimal results.
• Listen to Your Body: Be sure to adjust the length of your sessions based on your personal comfort levels and tolerance to both the heat and the cold therapies. Always drink plenty of water before an infrared heat sauna session, and have a water bottle ready, preferably with chilled water, right after you finish a session.

Combining infrared sauna therapy with cold plunge therapy is a highly effective recovery and wellness strategy. For those who want a more convenient alternative to cold plunging, ReEnergized offers whole-body cryotherapy, which provides similar benefits.

Ready to enhance recovery, reduce pain, and boost performance? Book an infrared sauna session and whole-body cryotherapy session at ReEnergized today!