The Nordic cycle
The Nordic Cycle
The Nordic Cycle is a time tested hot and cold therapy rooted in Scandinavian tradition. Long practiced by Nordic cultures and popularized in modern wellness, this contrast method combines heat exposure with cold immersion to support circulation, recovery, and mental resilience.
What Is the Nordic Cycle?
The Nordic Cycle is a simple contrast routine that alternates heat and cold to stimulate the body’s natural systems. The cycle consists of sauna or hot tub exposure followed by a brief cold plunge. This process challenges the body in a controlled way and encourages adaptation, balance, and recovery.
Researchers and physicians have long studied the effects of contrast therapy on circulation, metabolism, and nervous system regulation. The practice has been used both on its own and alongside other wellness approaches to support physical and mental health.
Regular use has been associated with:
• Increased energy levels
• Improved circulation
• Enhanced mental clarity and mood
• Support for metabolic activity and recovery
How the Nordic Cycle Works
The Nordic Cycle follows a simple structure.
Spend 15 minutes in a sauna or hot tub, followed by a 2 to 3 minute cold plunge in a cold tub, lake, or river. Repeat this process four times.
This totals one hour of heat exposure and 8 to 12 minutes of cold immersion.
The rapid transition between heat and cold causes blood vessels to expand and contract, creating a natural pump that moves blood efficiently throughout the body. Many people report feeling deeply relaxed yet energized after completing a full cycle.
Once you complete all four rounds, you have completed the Nordic Cycle. If you take on the challenge, feel free to share your experience or send us a short video if you would like to be featured.
Why Do the Nordic Cycle?
The Nordic Cycle is both restorative and challenging. It offers a way to disconnect from daily stress while intentionally placing the body in a controlled environment that builds resilience.
Stress Reduction and Mental Reset
Alternating between heat and cold encourages you to slow down, focus on breathing, and stay present. Completing a full cycle often leaves people with a strong sense of accomplishment and calm focus.
Improved Circulation
The repeated shift between hot and cold causes blood vessels to constrict and dilate. This improves circulation, supports oxygen delivery, and can leave you feeling more alert after even a single session.
Heat Benefits
Heat exposure promotes sweating, which supports the body’s natural detox processes. Deepened breathing during heat exposure improves oxygen flow, supports lymphatic movement, and helps relax tense muscles.
Relaxed muscles allow blood to flow more freely, easing tension and supporting recovery after physical activity.
Rest and Recovery
The final step of the Nordic Cycle is rest. After completing the full cycle, allow your body time to recover and recalibrate.
A 20 minute rest period is recommended to start. This can be adjusted based on your experience level and comfort. Resting after contrast therapy supports circulation, muscle recovery, and efficient energy use while helping the nervous system return to balance.
Summary
The Nordic Cycle blends ancient Scandinavian tradition with modern understanding of contrast therapy. By combining heat, cold, and rest, it supports circulation, recovery, stress reduction, and overall well being.
This practice has endured for generations for a reason. It is simple, challenging, and deeply effective.
Contraindications:
People who suffer from high blood pressure, seizures, heart diseases, and who use certain medications or are pregnant should always seek the advice of a health care professional prior to using hot tub devices.
Always be careful swimming in moving water, still water that you can walk into gradually is safer for users.