Though there are many wellness trends, saunas and cold plunges are particularly popular. By alternating between these two extreme heat-related therapies, many people hope to improve circulation, reduce inflammation and enhance mental clarity, among other things. But this rapid change in temperature is not easy on your body and has some very serious risks. This is especially true for anyone who is pregnant or has chronic heart disease or chronic lung disease. Switching between the heat of a sauna and cold, icy water can raise your blood pressure or cause you to go into shock, which is why you should always consult your healthcare provider before adding cold plunges and saunas to your routine. So, when are these trends beneficial and when are they dangerous?
Are Sauna’s Harmful or Helpful?
Saunas offer a controlled environment where users can be exposed to high temperatures, normally 150 degrees F or higher and between 20% and 40% humidity. Stepping into a hot sauna causes your body’s blood vessels to dilate, increasing circulation and delivering more blood to your muscles and tissues. This can relax tight muscles, but it also increases sweating which can aid in detoxification.
Saunas are suggested for some people to temporarily relieve inflammation of the respiratory system. The warm humid environment can help loosen chronic mucus, making it easier to expel from the airways. Additionally, the increased circulation can ease breathing, which some have suggested is particularly helpful for anyone with chronic lung disease, like COPD.
Though little research supports the advantages, experts agree that saunas are not right for everyone. Children, people who are pregnant, people with high blood pressure, or with preexisting heart conditions can experience negative health effects. For patients with lung disease, the dry air may make breathing in more difficult and increase the likelihood of a flare up, also called an exacerbation. Individuals who are sick with a respiratory infection such as a cold can potentially worsen their illness by dehydrating their airways. Anyone who has been drinking alcohol should avoid saunas because they increase the risk of dehydration, hypotension, arrhythmia and even death. Furthermore, saunas’ high temperatures can lead to dizziness and nausea for some people, and, if caused by dehydration, can exacerbate chronic illnesses.
However, if you are not in a high-risk group, moderate use of saunas can be safe and may offer some benefits that are complementary to traditional medicine. But you should always consult your healthcare provider so that you can discuss precautions to be taken. First time users should ease into it, spending no more than 5 to 10 minutes in the heat. No one should spend more than 20 minutes at a time in a sauna. Though it can be tempting to use a sauna to detoxify from sickness, it is strongly discouraged. Most importantly, heat therapy can dehydrate the body quickly, so hydration is crucial.
Are Cold Plunges Unsafe or Useful?
Cold plunges, or ice baths, are used by many athletes to reduce swelling and speed up muscle recovery. The shock of cold-water immersion causes blood vessels to constrict, which in turn flushes out toxins and reduces inflammation. Additionally, it is thought to stimulate the immune system, improve circulation and stimulate the vagus nerve which helps us breathe more freely.
Though some benefits for athletes may occur, plunging into cold water can be extremely dangerous. Cold shock can trigger rapid, uncontrolled breathing or hyperventilation, especially in individuals living with chronic lung disease, which can lead to dizziness or fainting. If this happens unsupervised, the person is at risk of drowning. Additionally, the cold water which causes your blood vessels to constrict leads to an increase in blood pressure and forces the heart to work harder. For this reason, people with an existing heart condition are particularly vulnerable to adverse side-effects, so most healthcare providers advise against cold plunges. Hypothermia and frostbite are also always a risk.
Combining Therapies
Further danger lies in combining therapies, though this is also where some athletes say the benefits lie. Some people believe that contrast therapy between heat and cold creates a powerful vascular workout, which can strengthen your cardiovascular system, reduce inflammation and improve blood flow regulation over time. But in the short term, putting this immense strain on the body can have serious consequences. This is particularly true for children, older adults, anyone who is pregnant or is living with chronic heart or lung diseases.
As with any new therapy, it's important to consult with your healthcare provider before using saunas or cold plunges. They can provide guidance based on your specific health needs and conditions and help you weigh the potential benefits and risks. Learn more about things you can do to improve your overall respiratory health.
Blog last updated: May 29, 2025
