What is Hormetic Stress?
Hormetic stress is the principle that short, controlled stressors make the body stronger and more resilient. Both sauna (heat) and cold immersion are examples.
In the sauna: Heat creates a gentler, sustained stress. Heart rate rises, circulation improves, and heat-shock proteins activate. Over time, this lowers baseline stress levels and supports cardiovascular health.
In the plunge: Cold creates a sharper, immediate stress. Breathing quickens, stress hormones spike, and the body is jolted into “fight or flight.” Once you calm your breath, the nervous system resets and you begin building your cold therapy practice — developing control, resilience, and confidence each time.
Together, these practices deliver a wide range of physical and mental health benefits — from improving circulation and recovery to reducing stress and boosting resilience.
Contrast Therapy: Hot & Cold Together
Moving between sauna and plunge is known as contrast therapy.
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Heat relaxes muscles, opens blood vessels, and clears the mind.
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Cold sharpens focus, reduces inflammation, and stimulates circulation.
Combined, they create a full-body reset that leaves you relaxed yet energised.
Sauna: Do’s & Don’ts
Do:
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Hydrate before, during, and after your sessions.
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Limit sessions to around 10–15 minutes to start.
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Sit on a large towel and take it with you when you leave.
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Choose your bench wisely — lower benches are cooler.
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Move carefully when getting up and down the benches.
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Pay attention to your body and leave if you feel unwell.
Don’t:
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Stay in too long — 15 minutes is a good guideline.
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Wear jewellery or glasses (they heat up quickly).
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Move around rapidly — sudden movements in the heat can cause falls or accidents.
Cold Plunge: Do’s & Don’ts
Do:
Shower before entering the plunge pool — essential for hygiene and preparation
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Enter calmly and with purpose.
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Stay with your breath — slow, steady breaths help calm the body while your mind is telling you to get out.
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Submerge to the neck to maximise vagus nerve stimulation and brown/beige fat activation.
- Try keeping your hands above the water (in a relaxed or prayer position) — this can make the plunge more comfortable, as palms are highly heat-sensitive
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Start small — 30–60 seconds. Build gradually to 2 minutes, then extend at your own pace.
- Listen to your body and exit when it feels right
- Warm up afterwards with gentle movement; allowing your body to reheat naturally engages your metabolism and deepens benefits
Don’t:
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Plunge if you feel unwell.
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Hyperventilate, force breathwork, or hold your breath underwater.
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Submerge your head if it feels uncomfortable.
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Treat it as an endurance competition or stay in too long.
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Ignore warning signs like numbness, confusion, or uncontrollable shivering.
Alcohol, Drugs & Hot–Cold Therapy
Using sauna or cold immersion under the influence is unsafe.
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Circulation: Alcohol dilates blood vessels, increasing risk of dizziness or fainting in heat and blunting circulation in cold.
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Dehydration: Both sauna and alcohol deplete fluids, straining the cardiovascular system.
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Judgment: Substances impair your ability to notice warning signs or exit safely.
For your safety and wellbeing, always sauna or plunge sober.
Health & Medical Safety
Sauna and cold immersion affect circulation, blood pressure, and the heart. If you have underlying health concerns, or you’re uncertain about whether these therapies are suitable for you, seek clearance from your GP or health professional before beginning. The responsibility for safe participation rests with each individual.