Recovery Protocol for Saunas and Ice Baths

Bliss Sauna and Ice Bath

Maximize your recovery and relaxation with this proven protocol designed to reduce soreness, boost circulation, and enhance your overall well-being.

Ice Bath ( 1 - 5 mins)

Benefits: Reduces inflammation, alleviates muscle soreness, and speeds up recovery.

  • Submerge in the ice bath up to your shoulders.

  • Breathe deeply to manage the cold.
    Tip: Start with shorter durations and build up as you get comfortable.

Sauna or Herbal Steam (10-15 mins)

Benefits: Relaxes muscles, improves circulation, and helps eliminate toxins.

  • Sit in a comfortable position and let the heat work on your muscles.

  • Stay hydrated—drink water before and after.

Repeat Hot and Cold Exposure to your comfort level

Benefits: Combines hot and cold therapy for enhanced recovery.

  1. Ice Bath: 1-5 mins.

  2. Sauna: 10-15 mins.

  3. Repeat 2-3 times.

Relax and Rehydrate

  • Spend a few minutes resting in a cool area.

  • Drink water or an electrolyte-rich beverage to replenish lost fluids.

Tips for Best Results

  • Listen to your body: If you feel lightheaded or uncomfortable, take a break.

  • Consistency is key: Incorporate this protocol into your routine regularly.

  • Consult your doctor: If you have any health concerns or pre-existing conditions.