The Nordic Cycle – alternating between hot and cold – has risen in popularity in the UK, with more and more people waking up to the benefits of contrast therapy. Wild swimmer Abigail Whyte is your guide to this Finnish ritual.

You can't have failed to notice that cold plunging and sauna therapy (also known as contrast therapy) has taken off in the UK, inspired by our Nordic neighbours who know a thing or two about living well.

We have saunas at our rooftop spa The Roundhouse and at our lake retreat Ebba – perfect for retreating into the heat after a swim in the lake.

But why is contrast therapy good for you, and what's the optimum way of carrying out this Finnish ritual? Let us take you through it.

Why is cold plunging and sauna so good for you?

Cold-water plunging stimulates the release of feel-good endorphins, uplifting mood, relieving anxiety and promoting an overall sense of wellbeing.

This alongside sauna use helps regulate sleep patterns, inducing a deeper, more restful sleep. Contrast therapy also boosts blood flow and circulation around the body, reducing inflammation and helping with post-exercise recovery. There's also evidence that contrast therapy is good for heart health - according to a Finnish study in 2019, regular sauna use reduces cardiovascular disease by up to 50%.

And you'll see for yourself in your 'post-sauna glow', cold plunging and sauna therapy is great for the skin.

What’s the best way to use a sauna?

There's no set, prescribed way but it's best to start gently, listen to your body and work out what your own limits are.

Start on the lower benches for a gentler heat. If you want more heat, move to a higher bench. Adding water to the hot stones creates steam and a more intense heat - but remember to ask other users first. They might not want it too hot.

Many saunas are fitted with a 15-minute timer, but that doesn't mean you have to withstand the heat for that long. Just stay in for as long as you feel comfortable.

Make sure you're hydrated - drink plenty of water before and during your time in the sauna. Being dehydrated will make you more prone to the effects of the heat and cause you to feel lightheaded.

Should I do hot or cold first?

Again, it's really up to you. Some people prefer to start with a cold dip while others like to go in the sauna to heat up first so it's easer to immerse in the cold water afterwards. Go with whatever you feel at the time. Alternate between the hot and cold as many times as you like - listen to your body. If you feel too hot, have a dip. If you feel too cold, get back in the sauna. If you decide to end the session with a cold immersion, make sure it's just a quick one. You don't want your core to get cold.

Do I have to swim?

No, you can always hop in a cold shower, or even just stand outside if you'd prefer not to cold plunge. At Ebba we have an outdoor shower at the end of the cabin, and at The Roundhouse there's a shower very close to the sauna.

How often?

The more opportunities you get to sauna and cold plunge, the better. At least once a week is a good frequency to aim for, if you can.

Find out more about our lakeside retreat, Ebba, complete with waterfall,
sauna and outdoor stone bath at the-nant.co.uk/ebba

Cold plunge and sauna therapy: The Nant guide