SAUNA + COLD SHOWERS – CONTRAST THERAPY MASTERCLASS

Why sauna and cold are combined

Heat and cold stimuli are discussed in research in connection with hormesis – adaptive responses of the body to short, dosed stress stimuli. Robust effect sizes for the combination are not available.

🔥 PRECISE PROTOCOLS

1. BEGINNERS – 20 MINUTES OF CONTRAST

Round 1: SAUNA: 70°C → 8 min. COLD SHOWER: 12–15°C → 30 sec. REST: 2 min. (room temperature)

Round 2: SAUNA: 75°C → 8 min. COLD SHOWER: 10–12°C → 45 sec. REST: 2 min.

Round 3: SAUNA: 80°C → 4 min. COLD SHOWER: 10°C → 60 sec

Round 1: SAUNA: 70°C → 8 min. COLD SHOWER: 12–15°C → 30 sec. REST: 2 min. (room temperature)

Round 2: SAUNA: 75°C → 8 min. COLD SHOWER: 10–12°C → 45 sec. REST: 2 min.

Round 3: SAUNA: 80°C → 4 min. COLD SHOWER: 10°C → 60 sec

Round 1: SAUNA: 70°C → 8 min. COLD SHOWER: 12–15°C → 30 sec. REST: 2 min. (room temperature)

Round 2: SAUNA: 75°C → 8 min. COLD SHOWER: 10–12°C → 45 sec. REST: 2 min.

Round 3: SAUNA: 80°C → 4 min. COLD SHOWER: 10°C → 60 sec

Frequency: 3 times a week

1. INTERMEDIATE – 30 MINUTES OF POWER

3 Rounds: SAUNA 85°C → 10 min. COLD SHOWER 8–10°C → 90 sec. REST 3 min. (Keep moving!) FINISH: Red Light 10 min

3 Rounds: SAUNA 85°C → 10 min. COLD SHOWER 8–10°C → 90 sec. REST 3 min. (Keep moving!) FINISH: Red Light 10 min

3 Rounds: SAUNA 85°C → 10 min. COLD SHOWER 8–10°C → 90 sec. REST 3 min. (Keep moving!) FINISH: Red Light 10 min

Frequency: 4 times a week

1. ADVANCED – 45 MINUTES ELITE

4 Rounds: SAUNA 90°C → 12 min. ICE BATH 6–8°C → 2–3 min. REST 5 min. (Wim Hof Breathing!)

BOOST: After Round 3 → HBOT 30 min. (if possible)

4 Rounds: SAUNA 90°C → 12 min. ICE BATH 6–8°C → 2–3 min. REST 5 min. (Wim Hof Breathing!)

BOOST: After Round 3 → HBOT 30 min. (if possible)

4 Rounds: SAUNA 90°C → 12 min. ICE BATH 6–8°C → 2–3 min. REST 5 min. (Wim Hof Breathing!)

BOOST: After Round 3 → HBOT 30 min. (if possible)

Frequency: 5 times a week

📊 Typical temperatures

📅 7-DAY CONTRAST PLAN

✅ SAFETY CHECKLIST

EMERGENCY:

1. GET OUTSIDE (fresh air)

2. WRAP UP

3. WARM Tea/Honey (blood sugar)

🔥 ULTIMATE COMBO WITH HBO

ELITE PROTOCOL (2x/week):
SAUNA 90°C → 12 min.
ICE BATH 6°C → 3 min.
HBOT 2 ATA → 60 min.
RED LIGHT → 20 min

ELITE PROTOCOL (2x/week):
SAUNA 90°C → 12 min.
ICE BATH 6°C → 3 min.
HBOT 2 ATA → 60 min.
RED LIGHT → 20 min

ELITE PROTOCOL (2x/week):
SAUNA 90°C → 12 min.
ICE BATH 6°C → 3 min.
HBOT 2 ATA → 60 min.
RED LIGHT → 20 min

TRACKING:

• Feeling: Energy levels after 2h

Note: Sauna, cold and oxygen applications are not suitable for everyone (e.g., in cardiovascular disease, high blood pressure or pregnancy). Please consult a physician beforehand. References to dietary supplements are not a recommendation. Note: This article reflects third-party studies and testimonials. Our devices are not medical devices; we make no claims of healing or efficacy.