What are the benefits of combining infrared sauna and cryotherapy?
Dr. Aftab Samdani, Cryo SubZero · 14 October 2026 · 5 minute read
This article is general information only. It is not medical advice and does not diagnose, treat or prevent any condition. Results vary between people. Speak to your GP or specialist before starting infrared sauna or cryotherapy, especially if you have a heart, blood pressure, circulation or other medical condition, are pregnant, or take regular medication. Cryo SubZero services do not replace medical care.
Quick answer: Infrared sauna and whole-body cryotherapy expose the body to contrasting temperatures. Some people use them for relaxation and post-exercise comfort, but studies of this exact combination are limited. Benefits and risks vary.
That is how the pairing is usually pitched. The honest version is more useful. Each half has real research behind it. The combination as a single protocol has very little direct testing. Here is what holds up, what does not, and who should skip it.
How the pairing works
Heat widens the blood vessels in the skin and lifts heart rate. In Finnish sauna research, heart rate climbed to around 100 beats a minute in moderate sessions, similar to light exercise. Cold does the opposite. In our chamber at −110°C, skin vessels clamp down within seconds, then the nervous system swings toward its calmer, parasympathetic state. A controlled trial of 40 men found that five days at −110°C raised heart rate variability markers of parasympathetic activity, while milder temperatures did not. A 2024 meta-analysis reached the same direction across cold exposure methods. One claim needs correcting. "Flushing waste" through a pumping effect is not supported. Studies measuring muscle temperature during hot and cold contrast found the skin swings widely while muscle a few centimetres down barely moves. The effects are real, but they are skin level and whole system, not a deep tissue wash.
What the evidence supports
| Claimed benefit | What the research shows | Strength |
|---|---|---|
| Less soreness after hard training | Hot and cold water contrast beats rest, with no clear edge over cold alone. Network analysis ranks cryotherapy well for soreness. The Cochrane review found insufficient evidence for whole body cryotherapy specifically. | Moderate for water contrast, low for air based |
| Faster strength recovery | In nine trained runners, cryotherapy restored strength sooner than far infrared or rest. | Low (small study) |
| Autonomic balance | Parasympathetic markers rise after cold exposure. | Moderate for cold, untested for the stack |
| Heart health | Frequent sauna use tracked with lower cardiac mortality in 2,315 Finnish men, an observational finding. Far infrared has limited moderate evidence for blood pressure and heart failure. | Observational and limited |
| Mood lift | Small add-on trials in diagnosed depression show benefit. This is not a treatment and says nothing about a single session. | Low, preliminary |
| Chronic stiffness and pain | One study supports far infrared for chronic pain. | Weak |
| Flushing metabolic waste | Not supported. | None |
Two caveats matter. Most contrast data comes from water immersion, not dry cold air, so we do not treat the two as interchangeable. And we found no controlled trial testing infrared sauna followed by whole body cryotherapy against either one alone. Any claim of synergy is a reasonable hypothesis, not a result.
Who already uses heat then cold
The pairing is old practice, not a wellness invention. Finnish sauna culture, inscribed by UNESCO in 2020, includes infrared among its recognised sauna forms, and a winter dip often follows the heat. The 2011 whole body cryotherapy versus far infrared trial came from France's national sport institute, which shows elite sport has taken both seriously. These are signals of adoption, not endorsements of any provider.
Who should not do this
An international expert consensus lists uncontrolled or untreated hypertension, acute cardiovascular disease, uncontrolled diabetes and Raynaud's syndrome among the contraindications to whole body cryotherapy. Heat adds its own load. Alcohol featured in 44 per cent of a Swedish series of 77 sauna deaths, with cardiovascular disease behind 23 per cent. Arrive hydrated and sober, and tell us about your medications. If you lift for size, be careful with timing. Cold water immersion after strength training blunted muscle and strength gains over 12 weeks. That study used water, not dry air, and air based data is lacking. Until it exists, leave cold exposure away from the hours after your heavy sessions.
How we run it at Cryo SubZero
Our chamber runs at −110°C for a 2 to 3 minute session. Our infrared sauna sits in the same Cheltenham clinic, so a combined visit runs around 45 minutes door to door. Heat first and cold last is the common format. Our team sets the order and timing after a health screen, because no trial has fixed one correct sequence.
The honest close
Pair the two if you want a short, structured session that leaves you looser and calmer, and your doctor has no objection. Do not expect it to detox you, treat a condition, or replace training, sleep and food. The best supported effects are modest: less perceived soreness, a parasympathetic shift, and the cardiovascular habit value of regular sauna time.
Book a combined session
Speak to our team about screening and timing. cryosubzero.com.au, 03 9022 6606, Level 1, 284 Bay Road, Cheltenham VIC 3192.
References
- Bieuzen F, Bleakley CM, Costello JT. Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis. PLoS One. 2013;8(4):e62356. pmc.ncbi.nlm.nih.gov/articles/PMC3633882
- Chen R, Ma X, Ma X, Cui C. The effects of hydrotherapy and cryotherapy on recovery from acute post-exercise induced muscle damage: a network meta-analysis. BMC Musculoskelet Disord. 2024;25. doi.org/10.1186/s12891-024-07315-2
- Costello JT, Baker PRA, Minett GM, Bieuzen F, Stewart IB, Bleakley C. Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database Syst Rev. 2015;(9):CD010789. doi.org/10.1002/14651858.CD010789.pub2
- Hausswirth C, Louis J, Bieuzen F, et al. Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in highly-trained runners. PLoS One. 2011;6(12):e27749. doi.org/10.1371/journal.pone.0027749
- Contrast therapy does not cause fluctuations in human gastrocnemius intramuscular temperature. J Athl Train. pmc.ncbi.nlm.nih.gov/articles/PMC1320584
- Louis J, Theurot D, Filliard JR, Volondat M, Dugué B, Dupuy O. The use of whole-body cryotherapy: time- and dose-response investigation on circulating blood catecholamines and heart rate variability. Eur J Appl Physiol. 2020;120(8). doi.org/10.1007/s00421-020-04406-5
- Jdidi et al. The effects of cold exposure (cold water immersion, whole- and partial-body cryostimulation) on cardiovascular and cardiac autonomic control responses in healthy individuals: a systematic review, meta-analysis and meta-regression. 2024. hal.univ-lille.fr/MOVE-UP/hal-04554821v1
- Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548. doi.org/10.1001/jamainternmed.2014.8187
- Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Can Fam Physician. 2009;55(7):691-696. pmc.ncbi.nlm.nih.gov/articles/PMC2718593
- Rymaszewska J, et al. Efficacy of the whole-body cryotherapy as add-on therapy to pharmacological treatment of depression: a randomized controlled trial. Front Psychiatry. 2020;11:522. doi.org/10.3389/fpsyt.2020.00522
- Doets JJR, Topper M, Nugter AM. A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems. Complement Ther Med. 2021;63:102783. doi.org/10.1016/j.ctim.2021.102783
- International Institute of Refrigeration working group. Position paper on contraindications to whole-body cryostimulation. iifiir.org
- Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015;593(18):4285-4301. doi.org/10.1113/JP270570
- Sauna bathing: a warm heart proves beneficial. Neth Heart J. 2015. doi.org/10.1007/s12471-015-0676-7
- UNESCO. Sauna culture in Finland. Inscribed 2020. ich.unesco.org