PLUNJ

The Regimen

These rituals are time-tested and are as simple as they are effective. That is why here at PLUNJ, staying true to the Nordic tradition, we have developed #theregimen. This regimen not only stays true to its Nordic roots, but we are sure that it will leave you feeling refreshed and ready to PLUNJ through whatever life might have in store for you next.

Hot sauna step

Step 1 – Hot

Drink 1-2 glasses or a bottle of water 30 minutes to an hour before you get into the sauna. Once inside, choose your seat. The top bench is hotter than the bottom bench. The host will pour water on the stones to create löyly (the Finnish word for steam that comes off the hot rocks.) After 8-15 minutes of sweating, move on to step 2.

Cold plunge step

Step 2 – Cold

Now onto perhaps the most rewarding yet challenging part of the regimen: the PLUNJ. Before entering the cold plunge, please rinse using the bucket shower located next to the plunges. Submerge yourself into the cold plunge, dipping in as far as you feel comfortable. Cold plunge temperatures are typically set around 50°F, though this may vary by location. When you're ready, move on to step 3.

Rest step

Step 3 – Rest

Time to relax. Choose a chair, grab a towel, and rest for at least 3-5 minutes, allowing your body to regulate its own temperature. Take this opportunity to breathe, rehydrate, and prepare for sweating again in the sauna.

Repeat step

Step 4 – Repeat

Once complete, repeat steps 1-3 one or two more times.