Ever wondered why people willingly sit in a really hot sauna, then jump into cold water, only to go back and do it all again?
It might sound a little crazy, especially if you've never tried it. But there's something quite special about that hot-and-cold feeling.
It's called contrast therapy, and it's one of the experiences we love sharing at YOU Sauna Hitchin.
For us, it's not about seeing how long you can stay in the sauna or how brave you can be in freezing water. It's about slowing down, listening to your body and enjoying a little time away from everyday life.
And once you've tried it, you might understand why people keep coming back.
So, what exactly is contrast therapy?
It's actually very simple.
You spend some time in the warmth of a sauna, cool down in cold water, rest, and then repeat if you feel like it.
That's it!
The practice of combining heat and cold has a long history, especially in Nordic sauna traditions, where sauna bathing is part of everyday life.
It's about much more than getting hot and cold. It's about the experience, the atmosphere and how you feel afterwards.
And that's something we wanted to bring to Hitchin.
What actually happens to your body?
When you sit in a sauna, your body starts warming up. Your heart rate increases, blood vessels near your skin widen, and you begin to sweat.
Then comes the cold water!
Cold exposure causes a very different reaction. Your blood vessels near the skin narrow, your breathing may suddenly become faster, and you feel very, very awake.
It's quite a contrast, which is where the name comes from.
Some people love the energy they feel after a cold plunge. Others enjoy that wonderful relaxed feeling when they sit down afterwards with a cup of tea.
Everyone experiences it a little differently.
Why do people love it so much?
One of our favourite things about running YOU Sauna is hearing how people feel after their sessions.
Some come in after a long working day. Others visit after running, cycling, training or simply because they need a bit of a break.
And while everybody has their own reasons for coming, there are a few things people often associate with the experience.
That lovely post-sauna relaxation
There's something about stepping away from everything for a while. No emails, no scrolling, no rushing around. Just warmth, water and a moment to yourself.
Feeling refreshed and more awake
The cold plunge certainly gets your attention! Some people enjoy the sense of alertness and energy that follows, especially after a busy day.
A little help with recovery
Cold water and contrast water therapy have been studied for exercise recovery. Some research suggests they may help with aspects of short-term recovery, although results are mixed and benefits aren't guaranteed.
Taking a moment for yourself
This one is probably our favourite.
Life gets busy. Between work, family and everything else, it's easy to forget to make space for yourself.
Sometimes even 45 minutes of doing something completely different can feel wonderful.
And we think that's a good enough reason to visit.
How we do it at YOU Sauna Hitchin
At YOU Sauna, we have one traditional Finnish-style sauna and two cold plunge baths.
Our sauna usually sits around 93–95°C, and our cold plunges are set to approximately 13°C and 7°C.
Yes, 7°C is definitely cold! 🥶
But here's the important thing. You don't have to use the coldest plunge, and you certainly don't have to stay in for ages.
If you're new to the experience, we always encourage you to take it gently.
Here's a simple way to begin:
Start with the warmth. Spend a comfortable amount of time in the sauna. For some people that might be 5 minutes; others may enjoy 10–15 minutes.
Take your time cooling down. Step out, allow your breathing and heart rate to settle, and have a rinse before entering the plunge.
Try the cold, if you feel comfortable. Start with the milder plunge, keep your head above water and focus on calm, steady breathing. Even a brief dip is enough to experience the cold.
Rest and relax. Give yourself time to recover and warm up naturally. Have some water, sit down and enjoy the moment.
Repeat if you want to. There's no perfect number of rounds. One might be enough, or you might enjoy another.
And if cold plunging isn't for you that day? That's absolutely fine too.
You can enjoy the sauna on its own.
A little safety note: Both of our cold plunges are cold enough to trigger a cold-shock response. Never hold your breath or put your head underwater, and don't force yourself to stay in if you're uncomfortable. If you have a heart or circulation condition, blood pressure concerns, are pregnant or have another relevant health condition, seek medical advice before trying sauna and cold plunging. Stop immediately if you feel dizzy, faint or unwell.
It's not a competition
We really want people to understand this.
You don't need to be super fit, experienced or particularly good at dealing with cold water to enjoy sauna.
We meet people who absolutely love the cold and others who look at the plunge and say, "Maybe next time!"
Both are welcome.
There's no prize for staying in the longest or choosing the coldest bath.
We'd much rather you leave feeling good than feeling you've pushed yourself too far.
A little bit of YOU time
When we created YOU Sauna Hitchin, we wanted it to be a place where people could slow down, feel comfortable and enjoy something a little different.
A place to come with a friend, meet someone new or simply have a quiet moment to yourself.
You can enjoy the heat, try the cold, relax in our lounge and have a cup of tea afterwards.
Nothing complicated. No pressure.
Just a little time for YOU.
And if you've never tried contrast therapy before, we'd love to welcome you and help you feel comfortable giving it a go.
With love,
Aggie & Monika ❤️
YOU Sauna Hitchin
Curious to try it?
Explore our sauna and cold plunge sessions at YOU Sauna Hitchin.