Overview
People have known about the benefits of sauna and cold plunge for centuries.
Contrast therapy – the practice of alternating between hot and cold temperatures – dates back to ancient Greek and Roman times. Sitting in a sauna followed by cold water immersion has been an important part of Nordic culture since about 7,000 BC and is an essential part of Scandinavian life to this day.
Recent science supports this time-honored practice, showing that cold water immersion can elevate the mood, relieve symptoms of depression, lower stress levels, and activate brown fat, which may help the body burn more calories. Sauna benefits include improved cardiovascular fitness, lower blood pressure and cholesterol, and a reduction in all-cause mortality.
The beauty of sauna and cold plunge is that while it’s not particularly complicated or technically advanced, it is remarkably effective. When combined with breathwork, meditation, and a supportive, connected community – which Revivery offers in every session – the results can be life-changing.
Revivery by the numbers
Our numbers don’t lie – our Revivery members see life-changing benefits from our best-in-class contrast therapy experience. How ofte...
Read MoreBenefits of Sauna
Sauna Benefits for Cardiovascular Health
Regular sauna usage can mimic the heart-healthy effects of exercise, a result that’s been shown in a number of long-term studies, including one that followed up on its subjects after 20 years.
When it comes to cardiovascular disease, a regular sauna habit is a valuable tool for anyone who wants to add to their exercise routine, or for people who can’t exercise due to injury or other health conditions.
How Regular Sauna Usage Mimics Exercise and Benefits Cardiovascular Health
Everyone is familiar with the health benefits of exercise, especially as it relates to cardiovascular health. Exercise helps reduce your ris...
Read MoreRevivery members find contrast therapy is an ideal complement to their workouts – 90 percent say that sauna and cold plunge help them recover from exercise more quickly, and 87 percent report feeling less sore on days they attend a sauna/cold plunge session.
- How Regular Sauna Usage Mimics Exercise and Benefits Cardiovascular Health
- Peer-Reviewed Research on Sauna for Cardiovascular Health
- Podcasts, Videos, and More on Sauna for Cardiovascular Health
Sauna Benefits for Sleep
Many Americans today struggle to get a good night’s sleep. Along with a regular exercise routine and a healthy diet, a sauna routine will help you get the rest you need. Not only does the sauna help relieve stress, scientists believe that the body’s temperature drops as a response to the heat, which can then trigger sleep. The health benefits of sauna, which are well established, likely also have a side effect of improving sleep.
Most Americans Don’t Get Enough Sleep – Sauna and Cold Plunge Can Help
Three years ago Raquel F., 47, left her full-time corporate job and began teaching women’s self defense and training to compete in jiu-jit...
Read MoreRevivery members agree, with 90 percent reporting that sauna and cold plunge improves their sleep quality. Close to 85 percent say they sleep more deeply on the days they attend a Revivery session, and 80 percent report they fall asleep faster on their sauna and cold plunge days.
- Most Americans Don’t Get Enough Sleep – Sauna and Cold Plunge Can Help
- Peer-Reviewed Research on Sauna for Sleep
- Podcasts, Videos, and More on Sauna for Sleep
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Join our Mailing ListBenefits of Cold Plunge
Every athlete knows that recovery is as important as the workout. If your body doesn’t recover well, your performance and even your workout frequency will suffer.
One of the best tools at your disposal for recovery from high intensity workouts is a regular cold plunge routine. A 2022 meta-analysis on the impact of cold water immersion on athletic performance found improved muscular power, reduced muscular soreness, and better perceived recovery following a cold plunge.
How a Cold Plunge Routine Can Make You a Better Athlete
Lucas A. is a busy man. The 44-year-old works as an attorney and runs every day, including on the weekends. On top of that, he attends guide...
Read MoreWhen asked about the effect of sauna and cold plunge on recovery, 90% of Revivery members said the sessions help them recover from exercise more quickly, and 87% say they feel less sore on days they attend a sauna/cold plunge class.
- How a Cold Plunge Routine Can Make You a Better Athlete
- Peer-Reviewed Research on Cold Plunge for Athletes
- Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis
- Can taking a cold plunge after your workout be beneficial?
- Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review
- Podcasts, Videos, and More on Cold Plunge for Athletes
Cold Plunge Benefits for Depression and Anxiety
Plunging into ice-cold water can dramatically improve your mood and has been shown to positively affect your mental health.
A 2021 study found that people who regularly swam in cold winter water reported lower levels of stress and a higher sense of wellbeing. A 2020 study looking at novice open water swimmers in Britain found similar results — participants reported reduced stress and a better overall mood.
How a Cold Plunge Habit Can Help With Anxiety and Depression
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Read MoreRevivery members overwhelmingly report that the sessions have a positive effect on their mental health, with 96% saying sauna and cold plunge improves their overall mood and 93% reporting that they feel less stressed on the days they attend a sauna and cold plunge session.
- How a Cold Plunge Habit Can Help With Anxiety and Depression
- Peer-Reviewed Research on Cold Plunge for Anxiety and Depression
- Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks
- Winter swimming improves general well-being
- Mood and well-being of novice open water swimmers and controls during an introductory outdoor swimming programme: A feasibility study
- Podcasts, Videos, and More on Cold Plunge for Anxiety and Depression
Cold Plunge Benefits for Sleep
According to the National Institutes of Health, sleep improves brain performance, mood, and overall health. A lack of quality sleep can increase your risk of heart disease, stroke, obesity, and dementia. However, most Americans do not get the sleep they need. According to the National Heart, Lung, and Blood Institute, about 50 to 70 million people in the US have disrupted sleep.
Studies have shown that cold plunges help with sleep, because with sleep comes a decrease in body temperature, so a cold plunge can help jumpstart that cooling process. When asked about the impact of sauna and cold plunge on their sleep, 90% of Revivery members say the sessions have improved their sleep quality. In addition, 80% say they fall asleep faster on days when they sauna/cold plunge and 83% report a deeper night’s sleep on the days they sauna and cold plunge.
- Most Americans Don’t Get Enough Sleep – Sauna and Cold Plunge Can Help
- Peer-Reviewed Research on Cold Plunge for Sleep
- Podcasts, Videos, and More on Cold Plunge for Sleep
Benefits of Group Sauna and Cold Plunge
Friendship through Sauna and Cold Plunge
The strength of our social connections influences every aspect of our health. Studies show that being connected to our friends, family, and community has a positive impact on our lifespan, our mental well being, and our overall health.
At Revivery, each hour-long session is facilitated by a lead who not only ensures you’re staying in the sauna and the cold plunge for the correct amount of time while adding in breathwork and meditation, but who also facilitates connections between the people in the class, creating a sense of community.
The New Happy Hour
How the guided sessions at Revivery deepen the sauna and cold plunge experience. The first time Jason C. went to a Revivery session he came...
Read MoreMembers say this part of the experience has had a profound impact on their lives, with more than 80% reporting that their relationships with friends and family members have improved or deepened since they began sauna and cold plunge. They’ve formed new friends, too – 87% say they’ve formed new relationships with others who sauna and cold plunge at Revivery.
- The New Happy Hour
- Peer-Reviewed Research on Community and Friendship
- Podcasts, Videos, and More on Group Sauna and Cold Plunge
Instructor-led Sauna and Cold Plunge
An essential component of every instructor-led sauna and cold plunge session at Revivery are the breathwork and meditation exercises, which add to the benefits of each session. In 2020 a study by Yale researchers found that participants who practiced breath meditation had better mental health, social connectedness, positive emotions, and stress levels. The participants in the study were also better able to handle stressful situations and think clearly and effectively, even when facing an anxiety-producing scenario.
Learning how to control your breathing is an excellent way to override your body’s feelings of anxiety and improve your mental health and cognition. In fact, 87% of Revivery members say sauna and cold plunge have improved their ability to focus, and 83% say sauna and cold plunge have improved their ability to think clearly.
