Blog · Mind & body
Sauna and cold water: why alternate them and how to do it
From the dry heat of the sauna to an ice-cold lake, then back into the heat: a Nordic tradition that is winning over the South too. How a full round works and what to know before you try.
An ancient tradition
In Finland the sauna has been part of everyday life for centuries, and jumping into a lake or the snow right afterwards is part of the ritual. Today, alternating hot and cold has become a ritual loved by cold-water swimmers too: the sauna is the place to warm up, chat and recharge.
People who practise it say they feel more relaxed, sleep better and enjoy a real break from their phone and their routine.
How to do a full round
- Shower and dry off: go into the sauna with dry skin.
- Heat: 8–15 minutes in the sauna, sitting or lying down. Listen to your body: leave whenever you want.
- Cold: fresh air, a cold shower, a plunge pool or the lake. For beginners a few seconds are enough.
- Rest: 10–15 minutes wrapped in a towel or bathrobe, drinking water.
- Repeat 2–3 times.
The golden rules
- Drink water before and after – never alcohol.
- No heavy meals right before.
- With cold water, go in gradually and never alone in open water.
- If you have heart or blood pressure problems, are pregnant or have any doubts, ask your doctor first.
The sauna you can take anywhere
You don’t need a spa to enjoy this ritual. A sauna tent with a wood stove can be set up on a lakeshore, in a meadow or in the garden. The warmth of the wood, the light of the flame through the glass and the silence around you: it is one of the best experiences to share with friends.
From our shop
Double sauna tent with wood stove
- Two connected modules, 8–10 people
- 3-layer quilted fabric: Oxford 210D + 210 g cotton
- TPU windows and adjustable vents
- Stainless steel stove with glass door included
Want to combine the sauna with cold-water swimming? Read our guide Ice swimming: how to get started safely.
Ice bathing at the Zollhaus
Try it with us at the Landhotel Altes Zollhaus
Our guided ice baths take place at the Landhotel Altes Zollhaus in Germany’s Ore Mountains: in the forest lake next to the hotel or in an ice-cold tub.
- Wim Hof Method weekends with certified instructors
- Breathing, ice baths and mindset
- Four saunas to warm up afterwards
Frequently asked questions
How long should you stay in the sauna?
Usually 8–15 minutes per round. Beginners can stay for less: what matters is leaving as soon as you no longer feel comfortable.
Is the cold plunge after the sauna a must?
No. Fresh air or a lukewarm shower are fine too. Cold water is an option for those who love the contrast.
How many rounds should I do?
Two or three rounds with a rest in between is the most common practice.
Who should not use a sauna?
People with heart or blood pressure problems, pregnant women and anyone with a fever should ask their doctor first.
Heat, cold, breath
A simple ritual to share. With a sauna tent you can take it wherever you like.
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