For centuries, humans have taken advantage of extreme hot and cold temperatures to improve both mental and physical health. The use of saunas dates back over 2000 years to Finland, where the Finnish would spend hours alternating between the hot sauna and ice cold water. Other various regions and cultures can similarly claim responsibility for the discovery of the hot and cold cycle. From the early Romans, the Japanese, as well as the notorious Russian saunas, we as humans are no stranger to the advantages of engaging in this practice. The concept has since been deemed the Nordic Cycle, and continues to be practiced by many today. 

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But how does it work?​

Years of research on the nordic cycle has revealed intriguing details regarding the biological mechanisms underlying the practice. It is now understood that about 15-20 minutes spent in intense heat exposure can activate heat shock proteins, thus repairing damaged proteins in the body. In addition, heat can lead to the release of endorphins, the body's natural mood elevator and pain reliever. The use of heat, especially in the late evening, can also significantly improve sleep quality, thereby enhancing mood and general affect the following day.

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On the other side of the thermometer, cold exposure in the form of cold showers or baths can activate the sympathetic nervous system, leading to the release of norepinephrine in the brain. Regular cold exposure can serve to increase resilience to stress, teaching the mind and body to find calm in the presence of an adverse environment. Additionally, cold exposure can reduce muscular inflammation often caused by strenuous activity or exercise. 

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How do I start the Nordic Cycle?

Ideally, one would have access to either a sauna or steam room, as well as a cold plunge or cold shower. To begin, spend approximately 15-20 minutes in the sauna, focusing on your breath and maintaining calm. Then, immediately following your exit from the sauna, take a dip into a cold plunge or cold body of water, feeling the rush of your body adapting to the change in environment. Only 1-5 minutes need to be spent in the intense cold, so try your best to stick it out! Following your plunge, you can spend about 5-10 minutes resting at room temperature, allowing your body to reset. If  just one cycle is enough for you, you're all done! If you want to continue on, try to get through the cycle 2 or 3 times. Throughout the day, take note of the difference you feel in your body and monitor your energy levels. If the Nordic Cycle feels right for you, try to make it a part of your daily or weekly routine.