It's the question we hear most at the front desk, usually from someone clutching a towel and eyeing the ice bath like it owes them money. Sauna first or ice bath first? How long in each? How many rounds? Do I finish hot or cold?
We've already written about why we love adding a sauna session to your week and what happens when you start cold water therapy. This post is purely practical: how to actually structure your 40 minutes so your first session feels good, not overwhelming.
The short answer
There is no single "correct" order, and you'll find passionate people on both sides. But for most beginners, the simplest and most comfortable approach is:
Sauna first, then ice bath, then rest. Repeat if you like.
Starting warm makes the cold feel more manageable, and many people find stepping into the ice bath easier when their body is already heated. It's also the classic approach in Nordic bathing culture, where people have alternated between heat and cold water or snow for generations.
Why the order matters (a little)
Think of it less as a rule and more as a way to set yourself up for success:
Warm first: your body is relaxed and warm, so the cold feels more like relief and less like a shock.
Cold first: some experienced bathers like an ice bath straight after a sweaty class to cool down quickly, then use the sauna to warm back up.
Finishing: some people like to end cold for that awake, buzzy feeling; others prefer to end warm, especially on chilly evenings. Neither is wrong.
If you're new, start with sauna first and adjust once you know how your body responds.
A simple 40-minute session plan for beginners
Here's a gentle template for your first session at The Kitchen. Treat the times as a ceiling, not a target.
Minutes 0 to 5: arrive and settle
Change into your swimmers, have a drink of water and take a few slow breaths. Rushing in from a busy day? This bit matters more than you think.
Minutes 5 to 17: sauna
Sit or lie back and let the heat do its thing. Start with around 8 to 12 minutes, and get out sooner if you feel light headed or uncomfortable. Breathe slowly through your nose.
Minutes 17 to 20: cool transition and ice bath
Step out, take a moment, then ease into the ice bath. As a beginner, 30 seconds to 2 minutes is plenty. Focus on long, slow exhales. Your first few breaths will feel sharp; that settles. Get out whenever you need to.
Minutes 20 to 25: rest
Wrap up in your towel, sit quietly and let your body come back to baseline. This is often the part people end up loving most.
Minutes 25 to 38: optional second round
Feeling good? Repeat a shorter sauna and a brief ice bath. If one round felt like plenty, simply rest, sip water and enjoy the calm.
Minutes 38 to 40: finish and rehydrate
Drink water, get dressed slowly and give yourself a minute before you drive home.
Beginner tips we swear by
Breathe out longer than you breathe in. In the ice bath especially, long exhales help you stay calm.
Don't compete. Not with the woman next to you, not with a podcast host, not with yourself from last week.
Hydrate before and after. Heat makes you sweat more than you'd think.
Skip alcohol beforehand. Save the spritz for later.
Eat lightly. Not on an empty stomach, not straight after a big meal.
Listen to your body. Dizzy, nauseous, numb or just "not right"? Get out and rest.
Who should check with a doctor first?
Sauna and ice bathing aren't for everyone. Please talk to your GP before your first session if you're pregnant, have a heart condition, high or low blood pressure, circulation issues, Raynaud's, epilepsy or any other medical condition, or take medication that affects heart rate or blood pressure.
Where to fit it in your week
Many women at The Kitchen love their sauna and ice bath after a class. Some favourite pairings:
After Thursday 6:30am Mat Pilates Burner (The Chef's Special) for a strong start to the day
After Wednesday 6pm Yoga for a slow, calm evening
After Monday 6:30am Cheer & Sweat to cool down from all that pom pom energy
Before or after Sunday 4:30pm Salt + Stillness for a full weekend reset
Make it a weekly ritual and it quickly becomes the part of your week you guard most fiercely. Our Founding Membership includes three classes plus a 40-minute sauna & ice bath every week for $59 + GST per week (6-month minimum, limited to 20 members).
The bottom line
Sauna first, ice bath second, rest in between, and go at your own pace. That's it. The best order is the one that keeps you coming back.
Try it for yourself
New to The Kitchen? Our Intro Week gives you 7 days of unlimited classes plus one 40-minute sauna & ice bath session for $59 + GST. Come find out which order you love.
See you at The Kitchen at Pacific HQ, 29 Josephson St, Swansea.