You might have seen ice bath and sauna routines on TV or social media and wondered what the hype is all about.
What you’re seeing is contrast therapy, or contrast hydrotherapy. It involves alternating between intense heat and cold, usually involving an ice bath and a sauna.
The practice isn’t new. Many cultures appreciate the benefits of contrast therapy in some form – particularly in Sweden, where it’s common for people to have a sauna at home.
Alternating between an ice bath and a sauna causes the blood vessels to constrict and dilate rapidly. This unlocks a range of health and well-being benefits, and it’s scientifically proven to reduce muscle soreness, swelling, and fatigue.
mySpa Sydney is proud to offer premium, sauna and Australian-made ice bath so you can get the full benefit of regular use at home:
Keep reading to learn more about the benefits of an ice bath and sauna practice – and how to use them.
The Science Behind the Benefits of Sauna and Ice Bath Routines
Wellness influencers are making bold claims about how their ice bath and sauna make them feel, but let’s stick to what the science is saying (which is just as exciting!):
Relieved muscle soreness
A 2022 study on the impact of ice baths on athletic performance found that they help improve muscle recovery and reduce soreness after intense exercise, making people feel better 24 hours later.
An ice bath is like hitting the "reset" button for your muscles after a tough workout – it constricts your blood vessels, reducing blood flow to help calm swelling and soreness.
This can lead to reduced muscle damage, swelling, inflammation and pain. A great bonus is that the drastic decrease in temperature can cause your body to release endorphins, making you feel amazing afterwards.
Dipping into your mySpa ICE at home is the perfect post-workout activity, whether you’re a serious athlete or serious about playing the full 18 holes every weekend.
Reduced inflammation
Good inflammation is the body’s natural response to injury or infection, helping to heal and protect us. But bad inflammation happens when this process goes awry and can lead to serious health problems.
Studies have found that frequent sauna use can help reduce inflammation. A 2018 study found that participants who sat in a sauna four to seven times per week saw lower leucocyte or white blood cell counts.
The study concluded that sauna bathing could be linked to a decreased risk of acute and chronic diseases.
Our 3-4 person infrared sauna, with its cedar wood construction and dual controls, provides a soothing and efficient way to reduce inflammation at home.
Improved mood
An ice bath and sauna routine is not just a physical hydrotherapy experience – there are considerable mental health benefits, too.
Several studies have found a correlation between cold water exposure and improved mood.
A 2023 study found that this improved mood goes beyond just happy feelings, with cold water exposure making you feel more active, alert, attentive, and also reducing feelings of stress and nervousness.
The study found that even just five minutes of exposure at 20 degrees Celsius was enough to make a difference!
Faster healing
Another 2023 study found that, in post-exercise recovery, fatigue lessened more quickly with cold water immersion. The study based these findings on participant feedback and blood tests that measure muscle injury and fatigue.
If you want to recover from your next workout faster, cold water immersion therapy could be the answer.
Reduce respiratory illness
Research is showing that using a sauna can be effective in easing or even reducing the risk of respiratory illnesses.
For example, one 2017 study found that bathing in a sauna reduced respiratory illness. The study analysed sauna users over 25 years and found that those who used a sauna two to three times per week experienced a reduced risk of acute and chronic respiratory conditions.
Incorporating regular sauna use into your routine might be a beneficial way to support respiratory health and potentially reduce the risk of respiratory illnesses.
The Perfect Ice Bath and Sauna Routine at Home
Here’s how you can enjoy these benefits with your own at-home ice bath and sauna setup.
Start with your mySpa Sydney Sauna
- First, drink water or an electrolyte drink to prevent dehydration
- Then take a short, warm shower to cleanse your skin and open your pores
- Spend 10–15 minutes in your mySpa Sydney Sauna, focusing on deep, relaxed breathing
The mySpa Sydney Sauna comfortably fits three to four people, giving you plenty of space to stretch out or relax. It’s compact enough to fit easily in your home without taking up too much room.
It’s simple to install and doesn’t need any special power setup—just a regular power supply and minimal maintenance. It's perfect for easily adding comfort and value to your home.
Our expert installation team will ensure your sauna blends seamlessly with your landscaping.
Then plunge into your mySpa ICE
- Stay hydrated with another drink of water and let your body cool a bit
- Head on over to your mySpa ICE, for three to five minutes in 10–15 degrees Celsius water
- Focus on deep, relaxed breathing and mindfulness
The mySpa ICE is one compact unit that’s ready to go when you are, with no need to buy and dump bags of ice. It’s a premium option that can drop to 4.9 degrees centigrade – or even be heated if you’d like.
While it will require chemicals and a proper cover to maintain the water, these can help you avoid the health issues that can arise from keeping stagnant water in a DIY chest freezer ice bath.
Alternate two to three times, shower, then rest
- Repeat this process two to three times, but always start and end with the sauna
- Take a warm shower,
- Rest for 20 to 30 minutes
- Drink another water or electrolyte beverage
Outfit your home with everything you need for an ice bath and sauna routine. Learn more about the mySpa Sauna and mySpa ICE when you come into our showroom. Book an appointment today.
Answering Your Sauna and Ice Bath Questions
Here are some of the sauna and ice bath-related questions we hear most.
How cold should my ice bath be?
To feel the full benefits, try to keep your ice bath between 10-15 degrees Celsius. Your mySpa ICE can reach as low as 5 degrees or as hot as 40 degrees Celsius if heated.
Should I use my ice bath before or after my workout?
Use your ice bath after a workout to experience the recovery benefits.
Is it good to go from an ice bath to a sauna?
Yes, many studies show that alternating between an ice bath and sauna enhances the body’s circulation, which can, in turn, speed up recovery, among other benefits. Some likewise report that the contrast improves mood and increases overall well-being.
How long should I wait between a sauna and an ice bath?
You don’t want to go directly between the sauna and an ice bath. Give your body a few minutes to transition, about one to two minutes. You should cool off slightly, but not entirely.
How often should you use an ice bath and sauna?
Most studies report that the benefits of using an ice bath and sauna are most pronounced with regular use, two to three times per week.
How long should my ice bath be after my sauna session?
You should only sit in your ice bath for three to five minutes and use it after a sauna session.
Get Your Premium Sauna and Australian-Made Ice Bath
Ready to feel the full benefits of contrast therapy? Book an appointment in our showroom to take a closer look or give us a call to find out more.
