The History and Culture of Sauna and Cold Plunges
Some health and wellness trends come and go, but sauna and cold plunges have both stood the test of time. The practices of sauna and cold plunge have regained significant popularity in recent years, but they are by no means new. The hustle and bustle of daily life marked with stress and fatigue and a penchant for quick fixes has many people turning back to the timeless power of hot and cold exposure.
Continue reading to learn all about these ancient traditions and the cultures that still use them to this day!
The Ancient Origins of Sauna and Cold Plunge
Today’s Wellness Revolution is Rooted in Tradition
In today’s health and wellness landscape—often dominated by the latest “biohacks,” health gadgets, and often conflicting advice—sauna and cold plunge therapy has been an unshakeable tradition for centuries. This health “revolution” is rooted not in innovation but in revisiting what our ancient ancestors already knew—that alternating between extremes can foster healing.
The simplicity of these elements—heat and cold—offers a tangible connection to the body’s innate ability to restore equilibrium. As modern science catches up with age-old wisdom, people are discovering and rediscovering the vast health benefits of these practices.
Tracing the Roots of Saunas to Northern Europe
The history of the sauna is deeply rooted in the culture of Northern Europe, and Finland in particular. The word “sauna” originates from the Finnish language, which is no surprise, given Finland’s long history and deep ties to the practice. In fact, saunas are so popular in Finland, it has more saunas than cars in the entire country!
Thousands of years ago, the sauna was the center of daily life. The tradition has evolved over centuries, but its core—a place for purification and renewal—remains unchanged.
Cold Water Immersion: From Roman Baths to Arctic Rituals
Cold water immersion finds its roots in many ancient civilizations, including the Ancient Egyptians and the Roman Empire. The Romans were known for their grand bathhouses—including a frigidarium (cold plunge) and caldarium (hot bath)—which allowed them to participate in what is known today as contrast therapy.
However, cold water therapy wasn’t exclusive to the Romans. Some Arctic cultures also embraced it, including the Sami and Inuit people. They used cold plunges in icy lakes as a regular part of life to build resilience and help acclimatize to brutal northern winters.
As a matter of fact, this very phenomenon of using cold exposure as a way of preparing oneself for cold winter temperatures was a topic of conversation on the Huberman Lab podcast with Dr. Susanna Søberg.
The Ritual of Cold Plunge in Scandinavian Countries
Embracing the Cold: Polar Bear Clubs
In contrast to the warmth and comfort of the sauna, the cold plunge delivers shock and vitality. But this doesn’t stop many cultures from embracing it today as they have been for centuries. In fact, many cultures all over the world—from Scandinavia to Coney Island, NY—have what are called Polar Bear Clubs that host winter swim sessions called polar bear plunges.
The brave people in these clubs not only brave the cold, they celebrate it! These modern-day ceremonies stem from ancient practices, and members swear by the invigorating and euphoric effect that follows each plunge.
The Significance of Inipi—Native American Sweat Lodges
Scandinavians weren’t the only ones using such heat and cold practices. Over 1000 years ago, Native American tribes such as the Lakota, Navajo, and Cherokee were utilizing sweat lodges—called Inipi—for rituals symbolizing healing and rebirth. As a matter of fact, “Inipi” translates to “to live again.”
The Inipi was typically a dome-shaped structure made from willow tree branches and stretched hides or blankets. Inside the Inipi, Native Americans used hot stones and water to create steam the same way Scandinavians did. This steam represented the breath of the Great Spirit and was viewed as a way to envelope those within the Inipi in a sacred heat meant to purify the mind, body, and soul.
These ceremonies were—and still to this day—are considered a deeply spiritual experience, often used in various Indigenous rituals such as vision quests and healing practices. Entering the sweat lodge is considered a symbol of returning to the womb of Mother Earth. The extreme heat is believed to offer a spiritual pathway as a connection to their ancestors and the natural world.
Inipi represents a symbol of resilience, spirituality, and a way of bonding despite the centuries of hardships endured by North American Indigenous people. Today, the Inipi continues to be practiced in Native communities, often led by elder spiritual leaders who preserve its sacred traditions.
Native American Cold Plunges
Many Native American tribes incorporated cold plunges alongside their sweat lodge ceremonies. Cold plunges were—and, like the Inipi, are still used today—as a ceremony of purification and renewal.
After enduring the extreme heat of the sweat lodge, Native Americans would immerse themselves in cold water—in streams, rivers, or lakes—to cool down, stimulate circulation, and complete the cleansing ritual. This process of contrasting between hot and cold is believed to be a way to purify the mind, body, and spirit.
In addition to spiritual and physical cleansing, Native Americans viewed cold water immersion as a way to toughen the mind and body. Some tribes viewed it as a method of building resilience, enhancing mental clarity, and reconnecting with nature.
Why People Are Turning to Heat and Cold for Health
With modern medicine validating the numerous health benefits of saunas and cold plunges, it’s no surprise that health enthusiasts are returning to these ancient practices. The wide-ranging benefits—from decreased inflammation to improved circulation and enhanced mental clarity—are making a splash amongst health enthusiasts and athletes alike for good reason.
But while modern medicine supports these benefits, it seems like they’re nothing our ancient ancestors haven’t known for centuries. Lots of people today are revisiting these practices as a form of therapy against the seemingly non-stop stressors of daily life.
In a world that’s constantly demanding our time, energy, and attention, saunas and cold plunges offer a powerful respite that allows us to take some time for ourselves. It’s a ritual that grounds, refreshes, and revitalizes—something we need more than ever.
How the Modern Sauna Experience Has Evolved
Infrared Saunas: A High-Tech Twist on an Ancient Tradition
As with all things, technology advances. This ancient practice may have started with hot stones and water, but it has evolved into infrared technology. Infrared saunas use lower temperatures but penetrate the skin more deeply than traditional saunas.
This high-tech version has caused some debate among traditionalists who prefer the classic wood-fired experience. The truth is there are pros and cons to infrared saunas, and it’s a matter of learning about both to figure out which is best for you.
Ice Baths and Cryotherapy: A New Take on an Ancient Practice
As cold plunge therapy gains modern traction, new technologies like cryotherapy do, too. This cutting-edge treatment uses liquid nitrogen to rapidly cool the body in short bursts. But unlike infrared saunas, the benefits of cryotherapy compared to cold plunges don’t seem as concrete.
In fact, this study states that “cold water immersion was more effective than whole-body cryotherapy in accelerating recovery.” And given the effects of cold plunges on recovery, it’s probably best to stick with the tried-and-true benefits found in cold plunge therapy.
The Finnish Sauna Society: Preserving a National Tradition
Organizations like the Finnish Sauna Society have been founded to preserve this important cultural element. Their mission is to ensure that this ancient tradition continues unaffected by modernization.
The society prefers the original sauna experience, promoting traditional wood-burning saunas over electric ones and maintaining the sanctity of this cultural ritual in a fast-changing world.
Why Sauna and Cold Plunges are Here to Stay
Even though sauna and cold plunge therapy have ancient roots, their appeal remains. In an era dominated by quick fixes and artificial solutions, these practices offer something that modern health charlatans and their false promises cannot. It’s an experience that taps into the body’s instinctual need for balance, vitality, and renewal.
As more people discover the profound benefits of sauna and cold plunge therapy, it’s clear that this ancient practice isn’t just a fleeting trend—it’s here to stay. Check out our Listings page to experience these benefits at a location near you.
