Cycle Syncing Your Saunas & Ice Baths
Your hormones shift through the month, and so should your wellness rituals. Whether you’re easing into infrared warmth during your period, or powering through contrast therapy during ovulation, syncing your saunas & ice baths with your cycle can support energy, recovery and balance at every phase.
Save our go-to guide for your next NIMBUS CO session.
MENSTRUAL PHASE ~ DAYS 1-5
Focus: Rest, gentle warmth & comfort.
Sauna: Yes - use infrared saunas to ease cramps, support detoxification and encourage relaxation.
Ice Bath: MINIMAL or GENTLE - if at all. A quick dip (under 1 minute) can help inflammation, but don’t push it.
FOLLICULAR PHASE ~ DAYS 6-13
Focus: Rebuilding energy, trying new things.
Sauna: Yes - boost circulation and support skin renewal.
Ice Bath: Great! Your body is more resilient now. Use contrast therapy (hot-cold) to energise and enhance muscle recovery.
Tip: Experiment with longer cold plunges and contrast cycles to invigorate and energise.
OVULATION PHASE ~ DAYS 14-16
Focus: Strength, confidence & performance.
Sauna: Yes - enjoy post-workout to support detoxification and muscle relaxation.
Ice Bath: Yes - this is an ideal time for performance-enhancing cold therapy. Combine with breathwork for best results.
Tip: Book in your longest contrast session here. You’re at your most resilient and radiant during this phase.
LUTEAL PHASE ~ DAYS 17-28
Focus: Slowing down, soothing inflammation and supporting mood.
Sauna: Yes - helps with bloating, cramps and PMS symptoms.
Ice Bath: Maybe...a short cold dip can be good for inflammation and mood, but avoid anything too stimulating if you're feeling sensitive.
Tip: Choose more nourishing sauna sessions with calming music and essential oils.
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