Using a sauna and ice bath regularly can improve circulation, boost recovery, reduce stress, and increase overall wellbeing. The sauna helps relax muscles and detoxify the body, while the ice bath promotes faster recovery and enhances energy levels. Together, they create a powerful wellness routine for both body and mind.

For the sauna, 10–20 minutes is usually ideal, depending on your comfort and experience. For the ice bath, start with 1–3 minutes and gradually increase as your body adapts. Always listen to your body and never stay longer than what feels safe.