The Benefits of Traditional Finnish Sauna and Cold Plunge Therapy
Learn about the benefits of our new Recovery Room and how it can support your training at Defined.
By
February 2, 2025
The Defined Recovery Room is officially open! You can access the benefits of this traditional Finnish sauna and cold plunge therapy space by joining the Defined Recovery Club.
If you’re unfamiliar with the benefits of traditional sauna and cold plunge therapy, you may be looking for more information before you commit — look no further.
The Finnish sauna is an integral part of Finnish culture, dating back over 2,000 years. For generations, Finns have used sauna bathing for relaxation, socialization, and health benefits. One of the most invigorating aspects of traditional sauna culture is the cold plunge, where bathers immerse themselves in icy water or roll in the snow after a hot sauna session. This contrast therapy — alternating between intense heat and cold — has been scientifically linked to numerous physical and mental health benefits.
For CrossFitters, these benefits can enhance your recovery and support your training in a number of ways. Strength, endurance, and explosive movements often lead to muscle soreness, inflammation, and fatigue. Incorporating traditional sauna and cold plunge therapy into a recovery routine can help CrossFitters perform at their best. Read on for the benefits!
1. Improved Circulation
The intense heat of the sauna increases heart rate and dilates blood vessels, improving circulation. This process enhances oxygen flow to muscles and organs, supporting cardiovascular health and muscle recovery.
2. Detoxification Through Sweating
Sauna bathing induces deep sweating, which helps flush out toxins from the body. This process supports kidney and liver function by eliminating heavy metals and other impurities through the skin.
3. Muscle Recovery and Pain Relief
Heat therapy has long been used to relieve muscle tension and joint pain. Sauna sessions help relax muscles, reduce inflammation, and accelerate recovery from exercise.
4. Stress Reduction and Mental Well-Being
Spending time in a sauna promotes the release of endorphins — natural mood boosters that help reduce stress and anxiety. The quiet, meditative environment of a traditional Finnish sauna also encourages mindfulness and relaxation.
5. Boosted Immune System
Regular sauna use has been shown to reduce the frequency of colds and other illnesses. The heat exposure stimulates the production of white blood cells, enhancing the immune system’s ability to fight infections.
How long should I sauna? Beginners should start with 5 minutes and assess how they feel. Experienced sauna bathers may extend their experience to 15-20 minutes, but listen to your internal clock and err on the side of safety.
Pro tip: The higher bench, the hotter the temperature. Move to the lower bench for a slightly cooler experience. Adding a ladle of water to the sauna rocks (löyly) will also increase humidity and intensify the experience.
The cold plunge is the ultimate complement to sauna therapy. Immediately after exiting the sauna, bathers immerse themselves in cold water — whether a lake, a plunge pool, or even a roll in the snow. While this may sound extreme, the benefits are undeniable.
1. Enhanced Circulation
Cold exposure constricts blood vessels, forcing blood back toward the core. When combined with sauna use, this process strengthens cardiovascular function and enhances overall circulation.
2. Reduced Inflammation and Faster Recovery
Cold plunges help reduce muscle inflammation, making them popular among athletes for post-workout recovery. The cold exposure also decreases swelling and promotes faster healing.
3. Improved Mood and Mental Resilience
Cold exposure triggers the release of norepinephrine, a hormone linked to improved mood, focus, and stress resilience. Many who practice contrast therapy report feeling more energized, alert, and mentally strong.
4. Strengthened Immune Response
Regular cold exposure has been associated with an increase in white blood cell production and overall immune function. Some studies suggest that cold plunges can help reduce the likelihood of getting sick.
How long should I cold plunge? Beginners should aim for 60-90 seconds. Experienced cold plungers may extend their experience to 2-4 minutes.
Pro tip: We ask that you take a quick shower both before you sauna and before you cold plunge. This removes oils and other impurities from the body before using the communal space, and also helps your body transition from the heat of the sauna to the cold plunge.
You might have heard of an infrared sauna, which is a bit different from the traditional Finnish sauna. While both traditional Finnish saunas and infrared saunas offer health benefits, they operate differently and provide distinct experiences.
1. Heat Source and Temperature
Traditional Finnish Sauna: Uses a wood-burning or electric stove to heat stones, which then radiate heat throughout the room. Temperatures typically range from 70–100°C (158–212°F).
Infrared Sauna: Uses infrared panels to emit infrared light, which directly heats the body rather than the air. Temperatures are much lower, typically 45–60°C (113–140°F).
2. Humidity and Atmosphere
Traditional Sauna: Can be either dry or steamy, depending on whether water is thrown on the hot stones (löyly). This creates a more intense heat experience.
Infrared Sauna: Has very low humidity and no steam, providing a milder and more targeted heating sensation.
3. Health Benefits
Traditional Sauna: Offers deep heat penetration, promotes sweating, boosts circulation, and enhances relaxation through an immersive experience.
Infrared Sauna: Penetrates deeper into tissues at lower temperatures, making it a good option for people sensitive to high heat. It’s often recommended for pain relief and detoxification.
4. Cultural and Social Experience
Traditional Sauna: A deeply ingrained part of Finnish culture, typically enjoyed in a social or meditative setting, often followed by a cold plunge.
Infrared Sauna: More commonly used for individual therapeutic purposes and is often found in wellness centers or home installations.
The Recovery Room offers a powerful combination of relaxation and rejuvenation to complement your training at Defined.
Reserve your spot: Explore memberships and sign up for the Defined Recovery Club today!
Questions? Email noal@defined.training.
The Recovery Club, it's a vibe.
