Learn how to combine hot saunas and ice cold plunges to overcome your fear of cold and experience a boost in well-being with our step-by-step guide.
Hey everyone, Kuba here to share my absolutely epic experience spending the first three months of 2024 on the shores of Lake Minnewashta’s newest gem – Sauna Camp. If you’re into health, wellness, fitness, or enjoy pushing your limits (think ice cold plunges and hot saunas), buckle up because this story and the science behind it will help you break the ice in your next sauna session conversation.
Upon arriving the first week of January, I was greeted by a welcoming Minnesota landscape of snow-covered trails and a tranquil frozen lake, along with a friendly sauna crew. The founders, Danny and Sofia, have created a winter wonderland oasis combining the power of heat and cold therapy in a breathtaking natural setting in Excelsior, MN.
For the next 3 hours, I alternated between sweating it out in the steamy 220 F steam barrel and plunging into the icy waters of a frozen lake where the temperature did not rise above 30 F. The euphoric rush after each cold plunge made me feel like a superhero. It was invigorating, meditative, and addictive, to say the least (easily evidenced by my immediate season pass sign-up for the next five months).
But beyond making me feel like a million bucks, there’s legit science to back up the benefits of sauna bathing and cold water immersion. A recent article in the Cell Metabolism by Mattson and Leak (2024) highlights evidence that cold exposure can:
- boost your metabolism
- activate brown adipose tissue
- enhance your immune system
- improve insulin sensitivity
- reduce inflammation.
Athletes also use cold therapy to enhance endurance and accelerate recovery. And saunas are no joke – they can increase circulation, reduce stress, and may even support healthier aging. No wonder I was walking in the sunshine all winter!
Did My Life Change After The Cold Plunge Sessions?
By the end of the third-month stay in March, my body was transformed, but the real changes were internal. I felt renewed, resilient, and brimming with a zest for life that has carried over to every aspect of my lifestyle. And let’s not forget the mental benefits of this wild and wacky wellness adventure. There’s something about facing your fears and embracing the discomfort of the cold that changes you on a fundamental level. You emerge from the experience with a newfound sense of resilience, a deep inner strength you never knew you possessed.
If you’re ready to join the tribe of Certified Nuts (a name an actual bystander yelled at me when she saw me plunging during a day of 40 MPH winds and 30 F air temp), I invite you to take the plunge (pun absolutely intended). Here are some Sauna 101 hacks that will make your experience bearable and help you break the ice.
What To Bring And How To Thrive During Your First Sauna Session
- Towel, water shoes, hat, and wool socks (which you will wear in and outside of the sauna to keep your extremities warm)
- Water bottle to keep you hydrated (add electrolytes for extra hydration)
- Conserve every ounce of energy you can by entering a calm state and relaxing your nervous system. The more you shiver, shout, move, and talk – the more you are burning precious survival fuel that can be used for endurance instead.
- Breathe out slower and longer breaths and listen to your body whether it wants to use nasal or mouth breathing, choose what feels comfortable to you.
- Immerse your full body in the lake/plunge pool right away. It feels different if you go in gradually vs full body dunk. If you give your brain the extra 2-3 seconds to go slow, it WILL talk you out of it, so do it.
- An attitude of gratitude – Do not chase your ego by trying to keep up with someone else’s idea of how long you could or should stay in the cold water, listen to your body and chase the fun instead.
See you on the other side!
References
Klimek, K., Bugla, K., Gabryel, Ł., Wikarek, A., Dołęga, J., Grabarczyk, M., … & Grabarczyk, A. (2024). Exploring the benefits of cold exposure in health and athletic performance-review of articles. Journal of Education, Health and Sport, 55, 52-72.
Mattson, M. P., & Leak, R. K. (2024). The hormesis principle of neuroplasticity and neuroprotection. Cell Metabolism.Schroeder, H. T., Muller, C. H. D. L., Heck, T. G., Krause, M., & de Bittencourt, P. I. H. (2024). Heat shock response during the resolution of inflammation and its progressive suppression in chronic-degenerative inflammatory diseases. Cell Stress and Chaperones, 29(1), 116-142.
