Most people cold plunge after sauna, but both approaches exist depending on your routine and preference.
This is the most common approach. After heating the body in a sauna, cold exposure creates a strong contrast that many people find invigorating and refreshing.
Some people experiment with cold exposure before sauna to create a contrast cycle. This can feel more intense and is less commonly used.
For most people, cold plunging after sauna is more comfortable and easier to tolerate. The best approach often depends on your personal routine and how your body responds.
If you're building a routine, you may also want to decide whether to cold plunge before or after a workout.
You can also explore cold plunging before bed or learn about common cold plunge side effects.