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The science

Ancient practice. Modern evidence.

People have been alternating heat and cold for centuries. Decades of research now back up what tradition already knew: sauna and cold plunge support your heart, your recovery, your mood and your long-term health.

The RITUAL rhythm

4xa week

The sweet spot in the research

In the 20-year Finnish studies, people who used the sauna 4 or more times a week saw the biggest drops in risk. That's the rhythm RITUAL is built around: a few visits a week, about 15 minutes of heat and 3 minutes of cold each time.

  • Mon
  • Tue
  • Wed
  • Thu
  • Fri
  • Sat
  • Sun
Make it your rhythm
57minof sauna a weekAbout 4 sessions of 15 minutes.
11minof cold a weekAbout 4 plunges of 3 minutes.

The weekly totals reported by winter swimmers in a University of Copenhagen study, who handled cold better and burned more energy in it. Søberg et al., Cell Reports Medicine, 2021. Read the study

Heat

Why sauna works

Sauna is not passive relaxation. As your core temperature rises, your heart rate climbs and your blood vessels open, a lot like a moderate workout.

  • Heart and metabolic healthBetter circulation and cardiovascular function with regular use.
  • Lower blood pressure and inflammationLinked to reduced blood pressure, inflammation and oxidative stress.
  • Heat shock proteinsHeat triggers proteins that support cellular repair, immune function and resilience.
  • Recovery and mobilityHelps muscles recover and joints move more freely.
  • Calmer mind, better sleepLower stress, deeper relaxation and better sleep quality.

Cold

Why plunging works

Cold sends an instant signal. Blood vessels tighten, then open fast as you rewarm, moving blood and clearing what makes you feel sore and tired.

  • Less sorenessReduced inflammation and muscle soreness after hard training.
  • More energyBetter recovery and a real lift in how energized you feel.
  • Instant alertnessYour nervous system wakes up and your focus sharpens.
  • Lower stress later in the dayIn a 2025 review, stress was measurably lower 12 hours after a cold plunge.

Heat + cold

Better together

Each works alone. Combined, hot then cold creates a rhythm of opening and tightening blood vessels often called the vascular pump.

  • Circulation boostMore blood flow and nutrient delivery throughout the body.
  • Faster recoveryMuscles bounce back sooner between workouts.
  • Stress trainingYou practice staying calm under pressure, on purpose.
  • BalanceBetter balance between switched on and switched off. Calmer and clearer, in the space and outside it.

What the long-term studies found

The 20-year view

Researchers in Finland followed 2,315 men aged 42 to 60 for about 20 years and tracked how often each one used the sauna. The men who went most often had dramatically better outcomes.

Longevity

40%lower

Risk of death from any cause

Men who used the sauna 4 to 7 times a week had a 40% lower risk of dying from any cause than men who went once a week. Risk of sudden cardiac death was 63% lower.

Relative risk, once a week = 100

Laukkanen et al., JAMA Internal Medicine, 2015. Read the study

Brain health

65%lower

Risk of Alzheimer's disease

In the same group of men, those who used the sauna 4 to 7 times a week had a 65% lower risk of Alzheimer's disease and a 66% lower risk of dementia than once-a-week users.

Relative risk, once a week = 100

Laukkanen et al., Age and Ageing, 2017. Read the study

Cold plunge

12hrs

Lower stress, half a day later

A 2025 review of 11 trials and more than 3,000 adults found stress was significantly lower 12 hours after cold immersion, with early signs of better sleep and quality of life. Cold research is younger than sauna research, and scientists are still running the long studies.

Cain et al., PLOS One, 2025. Read the review

How to read these numbers: the Finnish studies are observational. They show that frequent sauna users had much lower risk, not that sauna alone caused it. Participants were middle-aged men using traditional Finnish saunas. The pattern held after researchers adjusted for age, smoking, blood pressure, cholesterol, diabetes and other factors.

Practicing safely

Go at your own pace

RITUAL is self-paced so you can listen to your body and build up comfortably.

  • Start slowBuild gradually, especially if heat or cold is new to you.
  • Hydrate and replenishDrink water and electrolytes before and after every session to replace what you sweat out.
  • Step out earlyLeave the sauna or plunge if you feel dizzy, lightheaded or unwell.
  • Stay activePair sauna with an active lifestyle for the biggest benefit.

This page is general education, not medical advice. Sauna and cold immersion are not right for everyone. If you are pregnant, have a heart condition, low or high blood pressure, or any medical concern, talk with your doctor before you start.

Watch

Hear it from the experts

Dr. Daniel Amen, MD

What sauna does for your brain and body

Watch on Instagram
Dr. Vass, MD

What cold plunging really does

Watch on Instagram
Dr. Stacy Sims and Andrew Huberman, PhD

Sims and Huberman on heat, cold and longevity

Watch on Instagram

Feel it for yourself

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