How to structure your sauna session for maximum benefits

Becca
Nov 16
2 min read

Updated: Nov 17

Spend one hour at Fire & Ice and reap the rewards for your body and mind

If you have sixty minutes with us at Fire & Ice Wellness in Bristol, you can do far more than simply get warm or cold. A well-paced session works with your physiology - lifting your mood, balancing stress hormones, boosting circulation and supporting metabolic health. Here’s how to structure your time for the biggest impact.

Start with heat - ease your body in (12 to 15 minutes)

Begin in the sauna. The rising core temperature triggers a small cortisol lift followed by a deeper drop, helping you feel calmer and more resilient. Circulation increases, bringing fresh blood flow to muscles and joints. Around the 12 to 15 minute mark, heat-shock proteins activate - these support cellular repair and insulin sensitivity.

First cool down - reset the system (1 to 2 minutes)

Step outside or take a cool rinse. This helps your heart rate come down gradually and gives your nervous system a moment to rebalance before the cold plunge.

Cold plunge - the controlled stress that builds resilience (1 to 3 minutes)

Lower yourself into the cold plunge or ice bath. Expect a sharp breath response in the first 10 seconds - this is normal. Within a minute, norepinephrine rises significantly, improving mood, focus and pain tolerance. Two to three minutes is enough to activate brown fat, support metabolic function and increase long-term stress resilience.

Warm recovery - let the benefits land (10 minutes)

Return to the sauna for a shorter round. Your circulation will respond faster this time, and most people notice a deeper sense of mental clarity and emotional ease as serotonin begins to rise.

Optional second cold - deepen the contrast (1 to 2 minutes)

For those who enjoy the challenge, finish with a brief second plunge. This amplifies the endorphin release and gives you a longer tail of mood elevation across the day.

Final wind down - ease back into balance (5 to 10 minutes)

Sit quietly, breathe slowly and let your nervous system settle. This is where parasympathetic activity rises - the place of deep recovery, improved sleep quality and a grounded, steady mind.