If you're into contrast therapy, a common question is: sauna or ice bath first? The answer depends on your goal—muscle recovery, mental clarity, or immune support.
For recovery, start with heat and end with cold to reduce inflammation. For mental focus or resilience, begin with cold to trigger endorphins, then move to heat.
A simple rule of thumb: end on cold to feel alert, or on heat to relax. Either way, using both in a single session is powerful.
For overall health and balance, we’ve designed simple AM & PM flows that guide you through the ideal sequence depending on the time of day—energize your mornings, unwind in the evenings.
A beginners guide of our favourite flows for overall health benefits:
At Nordhaus, our sauna and plunge combos make contrast therapy effortless, elegant, and effective.