Last reviewed 23 October 2026
Going between heat and cold, sometimes called contrast bathing, is the heart of many UK sauna venues. The cold can be a plunge pool, an ice bath, a cold tub, a cold shower or the sea.
A simple routine
- Sauna for 8–15 minutes until you’re properly warm.
- Cold for 30 seconds to 2 minutes. Beginners can start with a cold shower.
- Rest for 5–10 minutes and let your body come back to normal. Drink water.
- Repeat two or three times. Many people like to finish on the cold, others on the heat; there’s no rule.
Getting into the cold
- Go in slowly. Lower yourself in rather than jumping, especially in deep water or the sea.
- Control your breathing. The first seconds in cold water make you gasp. Breathe out slowly and steadily until it settles.
- Keep it short. Longer isn’t better. A minute or two is plenty for most people.
- Get out if you feel numb, very shaky or confused, and warm up gradually.
Sea swims and outdoor plunges
Many coastal saunas pair the heat with a dip in the sea. The sea is different from a plunge pool:
- Never swim alone, and follow the venue’s guidance and any lifeguard flags.
- Stay in your depth and close to shore. Cold water quickly weakens your arms and legs.
- Check the tide and conditions, and wear something on your feet if the beach is stony.
Who should be careful
Cold water raises your heart rate and blood pressure suddenly. Check with your GP before plunging if you have a heart condition, high blood pressure, Raynaud’s, or are pregnant. Don’t plunge after drinking alcohol.
Finding sauna and cold plunge near you
Every venue on Sauna Local shows whether it has a cold plunge, according to its own website. Use the Cold plunge filter on any city page, or browse all saunas with a cold plunge.