SAUNA THERAPY
(FINNISH)
Benefits
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Cardiovascular training effect—elevates heart rate 30–50 %.
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Detox via sweating; promotes relaxation & improved sleep.
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Regular use (per Huberman & Laukkanen studies) ↓ cardiovascular and Alzheimer’s risk.
Contraindications
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Pregnancy, unstable angina, recent heart attack, uncontrolled blood pressure, dehydration, acute fever.
Protocol
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Temp = 170–194 °F (77–90 °C) Finnish.
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Duration = 10–25 min per round; 1–3 rounds.
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Hydrate before/after (16–24 oz electrolyte water).
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Cool down gradually between rounds (cold plunge or air).
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Target 3–5 sessions / week for ~19 min avg (experimental sweet-spot per Huberman).
COLD PLUNGE
Benefits
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Reduces inflammation & DOMS(Delayed Onset Muscle Soreness).
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Trains vascular tone & stress resilience (noradrenaline + dopamine boost).
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May improve mood, immune resilience, and post-sauna recovery.
Contraindications
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Raynaud’s, cardiovascular instability, pregnancy, open wounds, or uncontrolled hypertension.
Protocol
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Water temp = 35–55 °F.
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Duration = 1–3 min for beginners → up to 5 min for trained users.
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Focus on calm breathing; exit while you can still control it.
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Combine with sauna (“contrast therapy”): 15–20 min heat → 2–3 min cold → repeat × 2–3 cycles.
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Ideal frequency = 3–5× per week.
Quick Use Tips (Contrast Protocol)
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Hydrate before starting.
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Heat first (sauna ≈ 15–20 min).
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Cold plunge 2–3 min (keep breathing steady).
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Rest + repeat 1–3 times.
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Finish cold for alertness or heat for relaxation.
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Listen to your body - avoid dizziness or chills.
