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Step by Step : What Aucklanders want to know about the process of Sauna and Cold plunge.

Experiencing a multi-round sauna session with cold plunges in between rounds creates a dynamic physiological and biochemical journey for the body. Here's a detailed breakdown of what happens in each stage:

Stage 1: Initial Sauna Session

Entering the Heat:

  • Skin and Blood Vessels: As you step into the hot sauna (typically 70-100°C or 158-212°F), your skin temperature begins to rise rapidly. Blood vessels dilate (vasodilation), increasing blood flow to the skin to dissipate heat.

  • Sweat Production: Your sweat glands are activated, producing sweat to cool your body. This is the body's primary mechanism to manage the internal temperature rise.

Physiological Responses:

  • Heart Rate: Your heart rate increases, similar to moderate exercise, to pump more blood and transport heat to the skin surface.

  • Cardiac Output: The volume of blood your heart pumps per minute increases to meet the demand for greater blood flow.

  • Respiratory Rate: Your breathing rate may increase slightly to facilitate cooling and oxygen supply.

Biochemical Responses:

  • Heat Shock Proteins: Cells produce heat shock proteins that help protect and repair heat-damaged proteins.

  • Endorphin Release: The body releases endorphins, contributing to a sense of relaxation and well-being.

Stage 2: First Cold Plunge

Entering the Cold:

  • Skin and Blood Vessels: When you immerse yourself in cold water (typically around 4-10°C or 39-50°F), the skin temperature drops quickly. Blood vessels constrict (vasoconstriction), reducing blood flow to the skin and extremities to preserve core body heat.

  • Sudden Chill: The cold shock triggers a sudden increase in heart rate and blood pressure.

Physiological Responses:

  • Heart Rate and Blood Pressure: Initially spike due to the cold shock response, then gradually stabilize.

  • Respiratory Rate: Often increases rapidly (cold shock response), with an initial gasp reflex followed by deeper, more controlled breaths.

  • Blood Redistribution: Blood flow shifts from the skin and extremities to the core to protect vital organs.

Biochemical Responses:

  • Norepinephrine Release: The cold exposure stimulates the release of norepinephrine, a hormone that increases alertness, focus, and mood.

  • Anti-Inflammatory Effects: Cold exposure can reduce inflammation and promote muscle recovery by constricting blood vessels and reducing metabolic rate in tissues.

Stage 3: Recovery Between Rounds

Transition Phase:

  • Normalizing Temperature: After the cold plunge, your body starts to normalize its temperature. Blood vessels gradually dilate again, and blood flow returns to the extremities.

  • Balancing Act: The cardiovascular and respiratory systems work to stabilize, balancing the thermal shock experienced.

Physiological Responses:

  • Heart Rate: Begins to settle to a rate closer to your resting heart rate, though still elevated from baseline.

  • Breathing: Normalizes as your body temperature evens out.

Biochemical Responses:

  • Metabolic Recalibration: The body's metabolic processes adjust to the temperature shifts, maintaining homeostasis.

  • Endorphin and Dopamine Release: Continues due to the alternating stress and relief, contributing to a sense of well-being and euphoria.

Stage 4: Subsequent Sauna Sessions and Cold Plunges

Repeated Exposure:

  • Thermal Cycling: Each round of sauna followed by a cold plunge reinforces the body's ability to manage extreme temperature changes. The physiological responses in each session become more efficient.

  • Adaptation: The body starts to adapt to the stress, improving heat tolerance and cold resilience.

Physiological Responses:

  • Enhanced Circulation: Repeated vasodilation and vasoconstriction improve overall circulation and cardiovascular health.

  • Improved Thermoregulation: The body becomes better at regulating its temperature with repeated exposure.

Biochemical Responses:

  • Cumulative Endorphin Release: Increased endorphin and dopamine levels enhance mood and reduce stress.

  • Enhanced Immune Function: Repeated thermal stress can boost immune system efficiency, promoting overall health.

Stage 5: Final Recovery

Cooling Down:

  • Return to Baseline: After the final cold plunge, your body gradually returns to its normal state. Blood vessels stabilize, and heart and respiratory rates return to resting levels.

  • Relaxation: The combination of heat and cold stress, followed by recovery, induces a profound state of relaxation.

Physiological Responses:

  • Steady Heart Rate: Returns to resting rate as the body's demand for increased blood flow diminishes.

  • Normalized Breathing: Breathing becomes slow and steady.

Biochemical Responses:

  • Homeostasis: The body achieves a balanced state, having managed the thermal stress efficiently.

  • Endorphins and Norepinephrine: Elevated levels persist, contributing to a lingering sense of well-being and alertness.


A multi-round sauna session with cold plunges is a powerful exercise in thermal regulation and stress management for the body. Each cycle of heat and cold prompts specific physiological and biochemical responses, enhancing cardiovascular function, immune response, mood, and overall well-being. This practice showcases the body's remarkable ability to adapt to and thrive under varying environmental conditions.

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