Cold baths, especially after a sauna, offer numerous benefits for both body and mind. This practice, known as contrast thermotherapy, is based on alternating between intense heat and invigorating cold. Widely practiced in Nordic cultures, it is valued for its revitalizing effects and health benefits.
After a sauna, body temperature rises significantly. Immersing in a cold bath triggers rapid vasoconstriction, narrowing blood vessels and improving circulation while enhancing venous return. The hot-cold contrast also helps eliminate toxins released through sweating. Additionally, the lymphatic system is strengthened, boosting immune defenses.
For athletes, cold baths are highly beneficial. They help reduce inflammation and microtraumas caused by physical exertion. Cold water alleviates muscle soreness, improves recovery, and prevents pain. This is why many professional athletes incorporate this method into their post-workout routine.
The benefits extend beyond the body. Cold exposure stimulates the production of endorphins—the « feel-good » hormones—creating a sense of euphoria. Combined with the relaxation induced by the sauna, this leads to deep relaxation. The thermal shock also activates the parasympathetic nervous system, promoting better sleep and reducing stress.
The hot-cold alternation also enhances skin appearance. Cold water tightens pores that were dilated by heat, making the skin firmer and more radiant. This practice also trains blood vessels to adapt better to temperature variations, strengthening cardiovascular health in the long term.
Certain precautions are necessary. If you’re new to cold baths, avoid staying in too long at first. Start with a 10-second partial immersion (up to the waist) before attempting full-body immersion. Cold water can cause rapid, irregular breathing—counter this by taking deep breaths in through the nose and exhaling slowly through the mouth to calm the nervous system.
A bath between 10°C and 15°C is sufficient to feel the benefits. Below 10°C, the shock may be too intense for beginners.
With practice, your tolerance will increase, allowing you to extend immersion time gradually. The key is to listen to your body and enjoy the benefits of this ritual.
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