How to breathe in cold water
The first ten seconds decide the rest. A simple breathing pattern makes them easier.
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Sauna basics: how hot, how long
A first sauna can feel like a test. Here is how to make it feel like rest.
How hot
A traditional Finnish sauna runs at 80 to 90°C with low humidity. Heat rises, so the upper benches are the hottest. Start on the lower bench and move up only when you are comfortable there. If you have no sauna, a hot bath at 38 to 40°C gives you a gentler version of the same thing.
How long
Eight minutes is a good first session. Over a few weeks you can build to twelve, and some people go to fifteen. Leave earlier whenever you feel light-headed or uncomfortable. Sitting longer doesn’t earn you anything.
Before and after
Drink a glass of water before you go in and another afterwards. Rinse off first. Skip alcohol on sauna days. When you come out, cool down slowly or go into cold water, then sit for a few minutes before you get dressed.
How it fits a KELD week
In Contrast, each sauna round is followed by cold water and two minutes of sitting. Two or three rounds make a session. On busy days, one round still counts.
Check with your doctor first if you have a heart condition, high or low blood pressure, are pregnant, or take medication that affects your heart rate.
Start with two weeks of cold showers
First Cold is the first program to open. Join the list and the first session arrives by email on launch day.