Hot and cold therapy combines the warmth of a sauna with the invigorating experience of a cold plunge. Sometimes called contrast therapy or the Nordic cycle, it has become a popular way to create a relaxing, restorative wellness routine at home.
With an outdoor sauna and cold plunge in your garden, you can enjoy both experiences in one dedicated space throughout the year. As the weather becomes cooler, autumn is an ideal time to slow down, spend more time looking after your wellbeing and establish a routine you can continue through winter.
For a limited time, Timbertrove customers can save €500 when purchasing an outdoor sauna and cold plunge together, making it easier to create a complete hot-and-cold wellness setup at home.
What Is Hot and Cold Therapy?
Hot and cold therapy involves moving between a heated environment, such as a sauna, and controlled exposure to cold water.
The heat of a sauna encourages the body to warm up and perspire, while a cold plunge creates an immediate cooling sensation. The contrast between the two temperatures is what makes the experience feel so distinctive.
This practice has long been associated with Nordic sauna culture, where periods of heat are traditionally followed by cooling off outdoors or in cold water. Today, many people use a sauna and cold plunge as part of a home wellness, relaxation or post-exercise routine.
What Are the Potential Benefits of a Sauna and Cold Plunge Routine?
Research into contrast therapy is still developing, and hot and cold therapy should not be treated as a cure or medical treatment. However, many people include it in their routines for several practical reasons.
Relaxation and time to switch off
A sauna creates a warm, quiet environment away from phones, work and other distractions. Making time for a sauna session can become a simple ritual for slowing down at the end of the day.
Temporary relief for tired muscles
Heat may help muscles feel more relaxed, while cold-water immersion is commonly used by athletes to help manage post-exercise soreness. Some people therefore enjoy contrast therapy following training or other physical activity.
A refreshing feeling after heat
Stepping into cold water after a sauna creates a sharp contrast in temperature. Many users describe the experience as energising and mentally refreshing.
A consistent wellbeing routine
One of the most valuable aspects of a home wellness setup is convenience. When your sauna and cold plunge are in your own garden, it becomes easier to create a regular routine rather than waiting for occasional spa visits.
Should You Sauna or Cold Plunge First?
Most hot-and-cold routines begin with the sauna and follow with the cold plunge. Starting with heat allows you to relax and warm up before introducing cold-water exposure.
However, there is no single routine that suits everyone. The order and number of cycles can depend on your experience, personal preference and reason for using the equipment.
If your main aim is to relax before bed, you may prefer to finish the routine in a comfortable, warm state rather than ending with an intense cold plunge. If you are seeking an energising experience earlier in the day, you may enjoy finishing with a brief period of cold exposure.
The most important consideration is how your body responds.
Why Create a Hot-and-Cold Wellness Space at Home?
A home setup gives you more control over when and how you use your sauna and cold plunge.
Use it throughout the year
A garden wellness space is not limited to summer. An outdoor sauna can make the garden feel inviting during autumn and winter, when it may otherwise be used less frequently.
Build a routine around your schedule
You can use your wellness space in the morning, after exercise or as a way to unwind at the end of the week. There is no travel, booking or spa timetable to consider.
Create a dedicated place to disconnect
A quiet corner of the garden can become a space that feels separate from everyday responsibilities. Simple additions such as outdoor lighting, privacy screening, hooks for towels and a comfortable place to rest can make the area feel considered and welcoming.
Share the experience
Depending on the sauna model, a home setup can also be enjoyed with a partner, family members or friends.
Planning Your Garden Sauna and Cold Plunge Area
Before choosing your sauna and cold plunge, consider the space available and how you will move between the two.
Choose a convenient location
Place the sauna and cold plunge close enough together that you can move safely between them. Think about privacy, outdoor lighting and a clear, non-slip route.
Prepare a solid, level base
Both products require a stable and level surface. Suitable options may include concrete, paving slabs or appropriate decking, depending on the product and site conditions.
Good drainage is also important, particularly around the cold plunge.
Consider access and installation
Check that there is sufficient access for delivery and installation. Timbertrove’s outdoor saunas are available flat-packed for self-assembly, with professional installation also available in the Greater Dublin Area.
Plan for electricity
The Timbertrove sauna models included in the offer come with a compatible Harvia 6.0kW electric heater. A suitable electrical connection will need to be planned and completed by a qualified professional.
Add practical finishing touches
A few simple details can make the space easier and more enjoyable to use:
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Exterior lighting
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Privacy fencing or screening
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Towel hooks or covered storage
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A bench or resting area
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A safe, non-slip surface
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A nearby source of drinking water
Choosing a Timbertrove Outdoor Sauna
Timbertrove currently offers two compact outdoor saunas as part of its home wellness range.
The Solas Outdoor Sauna
The Solas is a compact barrel-style sauna made from Thermowood. It features a panoramic glass front, has capacity for approximately two to three people and measures approximately 2 × 1.6 metres.
Its compact footprint makes it well suited to patios, courtyards and smaller gardens.
The Emerald Outdoor Sauna
The Emerald is a contemporary sauna made from Nordic spruce. Its clean lines and minimalist shape suit modern garden spaces, while its interior accommodates approximately three to four people.
It measures approximately 1.8 × 1.6 metres, offering a compact footprint with slightly greater capacity.
Both models are designed for outdoor use in Irish conditions and can be paired with the Timbertrove Cold Plunge to create a complete home contrast-therapy setup.
Save €500 on a Sauna and Cold Plunge
For a limited time, you can save €500 when you purchase a Timbertrove outdoor sauna and cold plunge together.
The offer brings together two key elements of a home wellness routine:
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An outdoor sauna with a compatible Harvia electric heater
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A durable cold plunge designed for convenient use at home
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Compact designs suitable for gardens, patios and courtyards
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Professional sauna installation available in the Greater Dublin Area
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A two-year guarantee for additional peace of mind
Whether you want a quiet space to unwind, a post-training routine or a reason to enjoy your garden during the colder months, a sauna and cold plunge can transform an underused outdoor area into a year-round wellness space.
Frequently Asked Questions
What is hot and cold therapy?
Hot and cold therapy involves alternating between heat, such as a sauna, and controlled cold-water exposure. It is also commonly called contrast therapy or the Nordic cycle.
Can you use a sauna and cold plunge at home?
Yes. An outdoor sauna and purpose-built cold plunge can be installed in a suitable garden, patio or courtyard. You will need a solid, level base, suitable access and the required electrical connection for the sauna heater.
Do you use the sauna or cold plunge first?
Most routines begin with the sauna and follow with the cold plunge. Beginners should move gradually, allow their breathing and balance to settle between stages, and avoid extreme temperatures or prolonged cold exposure.
How many times should you alternate between hot and cold?
There is no universal number of cycles. Beginners may prefer to complete one gentle cycle and see how they feel. Experience, health, temperature and personal preference can all influence the routine.
Can you use an outdoor sauna during winter in Ireland?
Yes. Timbertrove’s outdoor saunas are constructed from durable timber and designed for year-round outdoor use. A suitable base, safe access and regular care remain important throughout wet or cold weather.
Is hot and cold therapy safe for everyone?
No. Sudden exposure to heat and cold can affect heart rate, blood pressure and breathing. People with heart or circulatory conditions, high or low blood pressure, respiratory conditions, reduced cold sensitivity, pregnancy or other medical concerns should speak to a healthcare professional before trying it.
Never use a sauna or cold plunge after drinking alcohol. Stop immediately if you feel dizzy, faint, confused, short of breath or unwell.
Create Your Own Year-Round Wellness Space
Hot and cold therapy is as much about creating a consistent moment to pause as it is about temperature. A thoughtfully planned sauna and cold-plunge area can give you a quiet place to relax, recover and reconnect with your outdoor space - even during the colder months.
Explore Timbertrove’s limited-time sauna and cold-plunge offer and save €500 when you purchase both together.