Cold water immersion triggers a significant boost in mood-enhancing chemicals—raising dopamine by up to 250% and noradrenaline by 530%—while also improving the brain’s response to stress. Sauna sessions complement this by lowering cortisol, the body’s main stress hormone. Together, they promote a calm, uplifted state often described as the “totonou” effect: a deep sense of clarity, balance, and well-being.

Brief cold water exposure (30–90 seconds) combined with regular exercise has been shown to reduce sick days by strengthening the immune response. Consistent sauna use—at least 15 minutes, three times a week—can boost white blood cell production and heat shock proteins, enhancing the body’s ability to fight off illness.

Cold plunges can boost metabolism by up to 350%, stimulating brown fat production and supporting better blood sugar regulation. Regular cold exposure also helps the body adapt to burn more calories over time. Similarly, sauna use promotes thermogenesis—raising the core temperature, which triggers the body to work harder to cool down, increasing calorie burn and supporting metabolic health.