hot, cold, rest
The Hot, Cold, Rest cycle
The Nordic cycle is the practice of rotating through three stages: hot, cold, then rest. Most commonly, warming the body by spending up to 15 minutes in a sauna, dunking your body into a cold pool, and then resting before starting the cycle again.
This cycle is common in cultures around the world to support wellbeing and is backed up by research. Research indicates that consistent time spent in a sauna improves your cardiovascular health, improves your pulmonary health and can be a recommended treatment approach for arthritis and other rheumatic diseases (Hannuksela and Ellaham, 2001). Consistent sauna sessions also reduces your risk of fatal cardiovascular disease and supports wellness to the point of reducing all-cause mortality (Laukkanen et al., 2015). Pairing sauna use with exposure to cold in either the form of cold air or water can contribute to the benefits sauna brings, boost mood, and reduce swelling after exercise or injury (Heinonen and Laukkanen, 2018)
First and foremost, you should always listen to your body and do what feels right. Secondarily, if you have existing health conditions you should also listen to your doctor.
When you first arrive you’ll get settled and then head into the sauna for the hot portion of the cycle - there is a 15 minute timer on the wall of the sauna to help you keep track. After 15 minutes or so take a break from the heat and expose yourself to the cold - either the outdoor air, or via the cold water in the cold plunge. Then rest until you feel ready to go back in the sauna! In a 90 minute session you should have time to do 2-3 rounds of the cycle.
What to expect
Here are some tips to get the most out of your experience at the spa!
Drink lots of water - before, during, & after! One of the best parts of being in the sauna is getting to sweat it out, so it’s important you replenish the water you’ll lose by being well hydrated.
Some people find eating a large meal before the sauna makes them nauseas in the heat, so a light meal might sit better. You’re welcome to bring some snacks to eat while in the spa or add a charcuterie board to your booking.
After the spa you’ll feel relaxed and zen, so we would recommend bringing some comfy clothes to wear afterwards! Swimsuits or clothes are required in all areas of the spa & we ask that you bring a pair of sandals to wear around the spa. We also love to wear our robes during the rest portion of the hot/cold/rest cycle!
We have a few books for you peruse while in the sauna but you’re also welcome to bring one of your own! The spa can be a very meditative space and so you might enjoy journalling or other mindfulness practices.
