Sauna Protocols
Cold plunge, made simple and safe.
Sauna Beginner Protocol
New to sauna? Start easy.
Set the temperature to 150–170°F
Begin with 8–12 minutes
Breathe calmly; slow nasal inhale, longer exhale
Step out if you feel lightheaded; cool down 5–10 minutes (air or cool rinse)
Aim for 2–3 short sessions per week
Sauna Advanced Protocol
Already comfortable? Keep it deliberate.
Temperature 170–185°F as tolerated
2–3 rounds × 12–20 minutes, with 5–10 minutes cool-down between rounds
Optional contrast: sauna → cool rinse or plunge → rest → repeat
Finish cool; hydrate and add electrolytes
Target 4–7 days/week
Sauna Studies
Regular sauna use cut the risk of dying from heart disease in half supporting long-term heart health and extending vitality
Frequent sauna sessions were linked to over 60% fewer strokes, showing powerful protection for the brain and circulatory system.
Sauna bathing helped cut new cases of high blood pressure nearly in half, easing strain on the heart and vessels.
Frequent sauna use was associated with a two-thirds lower risk of Alzheimer’s and dementia pointing to lasting benefits for memory and cognitive health.
Heat therapy lowered cortisol levels by nearly a third, easing stress and calming the nervous system.