March 17, 2026

Infrared Sauna and Cold Plunge: What are the benefits?

Infrared Sauna + Cold Plunge Use Are More Than A Fad

At function health + wellness, we know that your health is influenced by much more than a single practitioner or treatment. We have always looked for ways to serve the community and provide various evidence-informed tools to help support recovery, performance, and overall wellbeing. This is what led us to create the rec room.

To us, infrared sauna and cold plunge use are more than just a trend. While we have we seen the benefits first-hand in our own health journeys, but we have taken the time to review the current research to explain on a deeper level why heat exposure in an infrared sauna and cold plunging can impact circulation, muscle recovery, nervous system regulation to explain why getting hot in the infrared sauna and cooling down in the cold tub can reduce pain + inflammation, accelerate muscle recovery, increase circulation and improve mood.

Reduce Pain and Inflammation

Research shows that both infrared sauna and cold plunge use play a role in reducing pain and inflammation, but these benefits come from opposite causes.

Cold plunge immersion for reducing inflammation is caused by a process called “vasoconstriction” or a tightening of our blood vessels. When this happens, it limits the amount of blood reaching our sensitive muscles. As a result, this decreases the inflammatory signalling to the affected areas, decreasing overall inflammation and muscle soreness following exercise.

Infrared sauna use on the other hand works via “vasodilation” or a widening of blood vessels. This increases circulation and promotes muscle relaxation. Studies on populations with chronic low back pain and fibromyalgia have shown a decrease in pain levels after repeated heat exposure sessions.

Cold Plunging Accelerates Muscle Recovery and Decreases Soreness

Research shows that both infrared sauna and cold plunge use play a role in reducing pain and inflammation, but these benefits come from opposite causes.

Cold Plunge and Infrared Sauna use Assist in Regulating our Nervous System

One of the most researched areas in sauna use is cardiovascular health + blood pressure. Large studies conducted in FInland (where sauna use is very high across the population) have shown that frequent sauna use is associated with a lower risk of cardiovascular events and improved overall longevity and wellness.

Interestingly, sauna use increases heart rate and cardiac output (how much blood your body pumps). This mimics what happens during moderate-intensity aerobic exercise. This doesn’t mean that we shoul be using a sauna simply to replace cardiovascular exercise but it does show that it can be used as a supportive adjunct to our routines.

Infrared Sauna Supports cardiovascular health + blood pressure support

Our nervous systems are continuously bouncing back and forth between sympathetic (fight or flight) and parasympathetic (rest + digest). Spending too much time in a sympathetic state can lead to increased inflammation, stress, and other negative health effects. When we cold plunge, at first there is a strong sympathetic response, but as we control our breathing and repeatedly expose ourselves to it, our bodies start to improve our stress tolerance and resilience. In other words, training our bodies to stay calm during cold exposure helps us deal with other stressors throughout our day.

Infrared sauna use promotes a parasympathetic state, and research shows a decrease in cortisol (a prominent stress hormone), and a feeling of calm following a session.

At function health + wellness, we believe in effective, safe, evidence-informed tools to support your health. While infrared sauna and cold plunge therapies are not magic solutions, they can be a very supportive resource to include into your daily, weekly, or monthly routine.

If you’re curious to learn more, or determine if infrared sauna or cold plunging is right for you, give us a call and we will be happy to answer any questions you have!