Should You Sauna or Cold Plunge First? (The Answer Might Surprise You)

If you’ve ever found yourself standing in front of a sauna and a cold plunge, mentally calculating which one will make you feel like your best, most enlightened self, you’re not alone. Contrast therapy has become the ritual of choice in modern wellness, but according to Ayurveda, the order you choose actually matters.

So we called in the woman who knows the body better than most of us know our Monday moods: Martha Soffer, internationally acclaimed Ayurvedic Panchakarma expert and founder of Surya, the modern leader in authentic Ayurveda. She’s the go-to for Hollywood, wellness insiders, and anyone who wants longevity without all the complex stuff. 

From an Ayurvedic lens, the body responds best to being warmed before it’s cooled. It’s not just about comfort — it’s about physiology, energy, and how your tissues open and circulate.

As Martha shares: “In Ayurveda, we always start by warming the body. Heat opens the channels, softens the tissues, and calms our cold and windy Vata.” 

Warmth acts like a gentle welcome. It dilates the body’s channels (srotas), loosens tension, and gets circulation flowing. When the body is warm, relaxed, and softened, it can move into a cold plunge in a much more supported, regulated way. In this way, the cold plunge becomes the reset, not the shock.

“Cold tightens, tones, reduces inflammation, and gives your system a bright, clear feeling without overwhelming it,” Martha shares. 

Ayurveda focuses on the nervous system, especially calming and grounding Vata types (the overthinkers, anxious girlies, and cold-hands crew).

“Ayurvedically, starting with warmth is the most supportive for our nervous system.” Warmth signals safety. Muscles soften. Breathing deepens. Your whole system shifts into a steadier gear.

Cold after heat becomes a manageable challenge, one your body can integrate without going into fight-or-flight, but starting with the cold could be a jolt, especially for women or anyone with elevated Vata.

Ayurveda teaches that your body will always tell you where the line is — if you’re paying attention. Men often tolerate colder plunges (38–45°F), while women usually feel slightly warmer (45–55°F).

And during menstruation, Martha is very clear: “Women should skip contrast therapy during menstruation, since her body’s energy is already naturally moving inward and down.”

Other signs it’s time to move on include heart palpitations, dizziness, tingling, and that “this is too much” feeling. And our favorite Ayurvedic cue: “When you see a tiny bead of sweat above the upper lip, that’s your warm-enough moment.”

Winter is Vata season, which means more air, cold, and instability. The goal is to stay warm, grounded, nourished — not shocked. So during colder months extend sauna time, shorten cold dips, prioritize grounding foods, move slower, and tune into how you feel. 

“If you’re experiencing too much fire, or Pitta, you can use cold to balance your internal heat.” And if you’re feeling heavy or sluggish (Kapha)? “Contrast therapy is really good for this — it definitely wakes up the system,” Martha shares. It’s all about matching the ritual to your imbalance.

Not every body is built for ice baths, and that’s not a moral failing.

According to Martha: “Anyone with really aggravated Vata, very low body weight, hypothyroidism, chronic fatigue, or general depletion should be gentle with cold therapy.”

Also, those who are pregnant, recovering from an illness, or are dealing with significant heart concerns should avoid sauna and cold plunge. These bodies need strengthening, not shocking.

Ayurveda keeps this beautifully straightforward. If you’re working with a Vata imbalance, heat is your best choice. Warmth is grounding, nourishing, and deeply supportive when the system feels cold, anxious, or unstable.

If you’re experiencing a Pitta imbalance, cold therapy is more appropriate. Cooling helps calm excess heat, irritation, and internal intensity.

For a Kapha imbalance, either modality works. Heat provides stimulation and movement, while cold delivers an energizing, clarifying lift.

And if you’re still unsure, Martha settles it: “From the Ayurvedic perspective, it always comes back to warmth… so if you’re unsure, hit the sauna.”