Cold Bucket Plunge 101: Your New Summer Ritual
When the temperature rises, so does your need to cool down—mindfully. Enter your new favourite way to refresh, reset, and recharge this summer: the cold bucket plunge.
It’s more than just a quick shock to the system (though we won’t lie—it’s definitely refreshing). It’s a tradition rooted in contrast therapy and wellness, and at Art of Sauna, it’s a summer ritual that blends ancient wisdom with modern self-care.
What Is a Cold Bucket Plunge?
At its core, the cold bucket plunge is exactly what it sounds like: a quick, invigorating douse of cold water, typically following a hot sauna session. At Art of Sauna, we’ve elevated it—adding beautifully designed cold bucket showers in our hydrotherapy circuit for a full-body immersion that’s both energizing and therapeutic.
This sudden drop in temperature after a sauna session activates your body’s natural healing processes. You’ll feel it immediately—your skin tightens, your breath deepens, your senses sharpen. It’s a full reset in under 10 seconds.
Cold Bucket vs. Cold Bath: Why the Bucket Wins for Most People
You may have seen the trend of full-body cold plunges in tubs or ice baths—but let’s be real: they’re not for everyone. Cold baths can be intense, harder to tolerate, and for some, even unsafe without proper supervision.
That’s where the cold bucket plunge shines. It gives you the invigorating effects of cold therapy without the prolonged exposure. Because it’s quick, targeted, and doesn’t fully submerge your body, it’s a safer and more accessible option—especially for first-timers, those with circulatory concerns, or anyone just dipping their toes into the world of hydrotherapy.
Plus, there’s no guesswork. One pull of the rope, and you get just enough shock to activate your system—without overdoing it.
Why Do It? The Benefits of a Cold Plunge
Aside from the pure thrill of it, cold plunges come with some real wellness perks:
Boosts Circulation – The shift from hot to cold helps increase blood flow and oxygen delivery throughout the body.
Reduces Inflammation – Cold water can ease sore muscles, making it a favourite for athletes and sauna regulars alike.
Supports Immunity – Studies suggest regular contrast therapy may help stimulate the immune system.
Elevates Mood – That rush you feel after a plunge? Thank your endorphins—your body’s natural mood boosters.
Tightens Skin – Cold water can improve skin tone and reduce puffiness for that healthy, summer glow.
When to Plunge: Creating Your Summer Ritual
Here’s how to make the most of it:
Warm up first. Spend 10–15 minutes in one of our saunas—like the Himalayan Salt Room or the Russian Banya.
Listen to your body. Once you feel fully warmed and relaxed, head to the cold bucket station.
Take the plunge. One quick pull of the rope and you’re instantly refreshed.
Breathe deeply. Let the shock pass and notice the clarity it brings.
Repeat. Alternate between heat and cold 2–3 times to enhance the benefits.
Whether you’re starting your day, recharging after a workout, or wrapping up your spa visit—this simple ritual can help you feel more balanced, present, and energized.
New to the Circuit? Start With Sauna Etiquette
If it’s your first time exploring hydrotherapy, don’t sweat it (well—actually, do). We recommend reading our Sauna Etiquette: The Do’s and Don’ts to help you move confidently through each experience. From what to wear to how long to stay, it’s your go-to guide for making the most of every step—from sauna to cold plunge and everything in between.
Ready to Reset?
The cold bucket plunge might be quick, but its effects linger—in the best way. Whether you’re a seasoned spa-goer or a curious first-timer, we invite you to make it part of your summer wellness ritual. It’s cool, it’s exhilarating, and it’s waiting for you.
Book your next visit at Art of Sauna and embrace the contrast.