Physics & Lifestyle

November 6, 2025

Gender Differences in Sauna

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Gender Differences in Sauna, Sauna and Bone Health, Sauna and Circulation, Sauna and Cortisol, Sauna and Hormones, Sauna and Inflammation, Sauna and Menopause, Sauna and Oxytocin, Sauna and Sleep, Sauna and Stress Relief, Sauna and Yoga Comparison, Sauna for Women, Sauna Practice for Women, Sauna Routine, Sauna Social Experience, Sauna Wellness, Starting a Sauna Habit, Women’s Health and Sauna, Women’s Sauna /

Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Hot lady sauna Finding the right sauna for you.

Monaya M. MaGaurn Lifestyle Physicist

The Ultimate Guide to Women’s Sauna: Understanding Its Benefits and Finding the Right Practice

The way the body responds to sauna is not the same for men and women, and this difference is one of the reasons I began saunaing in the first place. For women, the effects on hormones, sleep, and circulation are especially profound. When exposed to high heat, our blood vessels dilate to cool us down, but studies suggest that women often experience greater cardiovascular benefits from this process than men. Estrogen offers protective effects, women’s smaller vessels may be more responsive to temperature shifts, and the overall circulatory response can improve long-term heart health. Research has also shown that sauna influences circadian rhythms differently between genders: men may experience lowered melatonin levels and potential sleep disruption, while women often show increases in prolactin, which fosters relaxation and sleepiness. Similarly, heat exposure can reduce inflammation in both sexes, but women’s higher estrogen and progesterone levels appear to enhance these effects. These hormones also affect sweating—women sweat less, making overheating easier, but they also tolerate heat more effectively and reap benefits like improved bone density, reduced cardiovascular risk, and even relief from menopausal symptoms such as hot flashes and mood swings. Sauna sessions also modulate stress and bonding hormones: women see more pronounced rises in oxytocin and sharper drops in cortisol, translating into relaxation and resilience.

But the sauna is more than biology; it is a social space, and historically a male-dominated one. In some cultures women were excluded entirely, and echoes of that stigma remain. Many women still feel uneasy in mixed-gender saunas, sometimes pressured to maintain appearances or conceal themselves, while men may feel compelled to prove their toughness by enduring higher heat or staying longer. These pressures can create discomfort, anxiety, or awkwardness in confined spaces where intimacy, vulnerability, and unspoken power dynamics come into play. A sauna can feel like both magic and horror at once: strangers sharing silence, or conversations shaped by the altered, “drunk” sensation of heat. Navigating boundaries and being mindful of behavior in this heightened state is part of the experience. Respect is essential—everyone is there for different reasons, and those reasons sometimes clash.

Adding to the complexity is the way sauna and yoga have been marketed along gendered lines: sauna as a test of masculine endurance and camaraderie, yoga as a feminine pursuit of balance and peace. These stereotypes create barriers. Women may avoid saunas because of their masculine image, just as men may feel excluded from yoga or Pilates. The reality, of course, is that wellness practices benefit everyone. What matters is balance—building strength, but also flexibility; heat hardiness, but also rest and recovery. As I like to joke, if I’m going to be yolked, I also want to run, jump, and tumble like Bigfoot—Bigfoot does the splits, at least in my chewbacca onesie.

For women looking to start a sauna practice, the key is to approach it as you would any new habit. Start small—10 to 15 minutes at a comfortable temperature—and build gradually. Use visual cues or reminders to make it part of your routine, and link it with existing habits like post-workout showers or evening wind-downs. Track your sessions to notice patterns in how your body and mind respond. Bring small comforts like a towel, water bottle, or even a yoga mat if your sauna allows it. Supplements like magnesium can help with hydration, but water remains your best friend—before, during, and after. And don’t underestimate the social dimension. Conversations can make the minutes pass quickly, friendships can grow in the heat, and the support of others often helps you push beyond perceived limits.

Finally, a personal note. To the moms saying they don’t have time—book the sitter, leave the dishes, and give yourself this. I write this as a love letter, too: dear husband, I sit in the sauna not as escape, but as investment, so I can return to you and our family more whole. The bathtub is no match for the deep, detoxifying relief of heat. Let me roast, let me reset, and know that when I walk back through the door, sweaty and smiling, I’m carrying love as well as steam. Maybe next time you’ll join me.

November 4, 2025

Beginner’s Cold Tank Setup Guide

Monaya M. MaGaurn / Cold Training (Plunge), Physics & Lifestyle / beginner cold plunge, cold bath setup, Cold Exposure Training, cold immersion safety, cold plunge equipment, cold plunge maintenance, cold plunge recovery, cold plunge tank, cold plunge tips, cold water therapy, ice bath at home, ice bath training, resilience building, stock tank cold plunge /

Monaya M. MaGaurn, lifestyle physicist at AGENCY (DBA for) WORLD RESOURCES WTR LLC, after cold plunge in lake superior, during Cedar and Stone sauna companies open house in Duluth Minnesota

Ideation and Experience: Monaya MaGaurn
Written by OpenAI

Beginner’s Cold Plunge Tank Setup Guide

Starting cold plunge training at home doesn’t require expensive equipment, but it does require preparation. A properly set up bath or tank ensures safety, consistency, and effectiveness in your training.

1. Choosing Your Setup

Bathtub

Best for beginners who want to test cold exposure without extra investment.
Limitation: Smaller surface area and shallower depth — you’ll need to add ice to reach target temperatures.

Stock Tank or Barrel

Durable and affordable (commonly sold at farm supply stores).
Deeper immersion possible, making it closer to professional plunge tanks.
Works well outdoors; easier to keep colder in winter climates.

Purpose-Built Plunge Tank

Designed for regular cold immersion with insulation, drainage, and sometimes active cooling.
Higher cost, but the most consistent and convenient option for daily training.

2. Equipment You’ll Need

Thermometer (digital pool or cooking thermometer works fine) — to monitor water temperature.
Ice source (bags of ice, reusable ice blocks, or frozen water jugs).
Insulated gloves/scooper — optional but useful for adding/removing ice.
Towel and warm clothing nearby for post-plunge recovery.
Timer or watch to track immersion duration.

3. Water Temperature Targets

Beginner Range: 50–59°F (10–15°C)
Safe for building tolerance without overwhelming the body.
Intermediate Range: 45–49°F (7–9°C)
More intense; requires experience with 2–3 minutes at beginner levels.
Advanced Range: 39–44°F (4–6°C)
Comparable to ice plunge conditions. Use only after weeks of progressive training.

4. How to Set Up Your Bath

Fill Tub with Cold Tap Water
- Measure the temperature — most tap water runs around 55–65°F (13–18°C).
Add Ice if Needed
- For a standard bathtub (40–50 gallons), adding 20–40 lbs (10–20 kg) of ice can drop temps into the 50–55°F (10–13°C) range.
- In warmer climates or summer months, more ice may be necessary.
Stir Water and Check Temperature
- Cold water can layer, with cooler temps at the bottom. Stir with your hand or a clean stick, then measure for accuracy.
Set Up Safety Zone
- Keep your towel, warm clothes, and timer within reach.
- If outdoors, make sure you’re not at risk of slipping when exiting.

5. Hygiene and Maintenance

Drain and Refill: If using a bathtub, drain after every plunge.
Stock Tank Maintenance: Empty every few uses, scrub with vinegar or mild bleach solution, and rinse.
Dedicated Tanks: Many users add pool shock, hydrogen peroxide, or small filtration systems to keep water fresh for longer stretches.

6. Safety Guidelines

Never plunge alone. Always let someone know, especially in the beginning.
Limit early exposures. Start with 1–2 minutes, not maximum tolerance.
Listen to your body. Numbness, dizziness, or chest tightness are signs to exit immediately.
Avoid alcohol before plunging — it blunts your body’s cold response and increases risk.

7. Post-Plunge Recovery

Rewarm Naturally: Towel off, dress warmly, and move (walk, squats, push-ups).
Avoid immediate hot showers: Allow your body to reestablish heat naturally for maximum adaptation.
Hydrate: Cold exposure can be surprisingly dehydrating.

8. Training Framework for Beginners

Frequency: 3–4 times per week.
Duration: 1–2 minutes to start, increasing to 3–5 minutes over several weeks.
Focus: Calm breathing and composure, not just surviving the time.

Final Thoughts

A cold bath or plunge tank at home can be a powerful tool for resilience and recovery when set up correctly. With the right equipment, safe practices, and progressive training, you’ll quickly build confidence in the cold and lay the foundation for advanced cold immersion practices.

October 30, 2025

Is sauna dangerous?

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Safe Sauna Use, Sauna and Alcohol, Sauna and Asthma, Sauna and Blood Pressure, Sauna and Bronchitis, Sauna and Burns, Sauna and Circulation, Sauna and Dehydration, Sauna and Heart Health, Sauna and Respiratory Issues, Sauna and Skin Damage, Sauna Duration, Sauna Guidelines, Sauna Health Concerns, Sauna Hydration, Sauna Medical Advice, Sauna Precautions, Sauna Risks /

Is sauna dangerous. The risks surrounding sauna

Monaya M. MaGaurn Lifestyle Physicist

Saunas are safe with some caution.

Saunas have been used for centuries as a method of relaxation, detoxification, and even socialization. However, recent studies have shown that saunas can pose several health risks, especially when used excessively or improperly. Firstly, it is important to understand the physiological effects of sauna on the body. Saunas work by increasing body temperature and inducing sweating, which helps in flushing out toxins and improving circulation. This increase in temperature causes blood vessels to dilate, which can lead to a drop in blood pressure. This can be dangerous for individuals with pre-existing heart conditions or those taking medication to regulate blood pressure (Bouchama & Knochel, 2002).

Moreover, the increase in temperature and sweating can lead to dehydration, which can be exacerbated by alcohol consumption before or during sauna sessions. Dehydration can lead to headaches, dizziness, and even fainting, especially in individuals who are not accustomed to high heat exposure (Barrett & Driscoll, 2005).

Furthermore, sauna use has been linked to an increased risk of respiratory problems, such as asthma and bronchitis. This is because the hot and dry air in saunas can irritate the respiratory system and trigger an inflammatory response (Kukkonen-Harjula et al., 2006).

Another concern is the risk of burns and skin damage due to prolonged exposure to high temperatures. The hot surfaces of saunas and steam rooms can cause burns on sensitive skin areas or in individuals with poor circulation (Laatikainen et al., 2008).

To mitigate the risks associated with sauna use, it is recommended to follow certain guidelines. Firstly, individuals with pre-existing medical conditions, such as heart disease or low blood pressure, should consult with their healthcare provider before using a sauna. It is also important to avoid alcohol consumption before and during sauna sessions, and to stay hydrated by drinking water before, during, and after the session.

Moreover, sauna sessions should be limited to 10-15 minutes, with breaks in between to cool down and rehydrate. It is also recommended to start with lower temperatures and gradually increase the temperature over several sessions. This allows the body to adjust to the heat and reduces the risk of dehydration, burns, and other complications.

Additionally, it is important to take care of skin and avoid prolonged exposure to high temperatures. This can be achieved by using a towel or cloth to sit on, or by using a lower bench in the sauna. It is also important to avoid using oils or lotions in the sauna, as they can trap heat and cause skin damage.

In conclusion, while saunas can provide several health benefits, they can also pose several risks, especially when used excessively or improperly. The risks associated with sauna use include dehydration, respiratory problems, burns, and skin damage. To mitigate these risks, it is important to follow certain guidelines, such as limiting the duration of sauna sessions, staying hydrated, avoiding alcohol consumption, and taking care of skin. Moreover, individuals with pre-existing medical conditions should consult with their healthcare provider before using a sauna.

References:

Barrett, J. P., & Driscoll, P. (2005). Sauna injuries. Journal of the Royal Society of Medicine, 98(8), 364-365.

Bouchama, A., & Knochel, J. P. (2002). Heat stroke. New England Journal of Medicine, 346(25), 1978-1988.

Kukkonen-Harjula, K., Kauppinen, K., & Health Benefits of Sauna Study Group. (2006). How the sauna affects the respiratory system. Journal of Human Hypertension, 20(9), 681-685. doi: 10.1038/sj.jhh.1002044

October 28, 2025

Cold Plunge Starter Guide (Bath or Tank)

Monaya M. MaGaurn / Cold Training (Plunge), Physics & Lifestyle / beginner cold exposure, breathwork in cold plunge, cold immersion for beginners, cold plunge bath, cold plunge benefits, cold plunge safety, cold plunge starter guide, cold plunge tank, cold plunge tips, cold water therapy, ice bath setup, Resilience Training, rewarming after cold plunge, thermogenesis training /

Ideation and Experience: Monaya MaGaurn
Written by OpenAI

Cold Plunge Starter Guide (Bath or Tank)

Unlike the shower, a plunge tank or cold bath doesn’t allow gradual adjustment. The water is one temperature from the moment you enter, so your body is immediately exposed to the full stressor. This requires a different training approach: preparing your setup carefully, entering with control, timing your exposures, and learning to rewarm naturally afterward.

Step 1 – Set Up Your Bath

Temperature Range: Aim for 50–59°F (10–15°C) for beginners. This range is cold enough to trigger adaptation but not dangerously extreme.
Water Depth: Fill the tub high enough that you can submerge to your shoulders while sitting upright. If using a tank, ensure you can comfortably immerse your torso.
Optional Additions: If your tap water doesn’t get that cold, add ice (about 20–40 lbs / 10–20 kg for a standard bathtub) to bring the temperature down. Use a thermometer to confirm.

Step 2 – Enter Calmly

Step into the bath slowly. Start by sitting down and then gradually lowering until your shoulders are submerged. Avoid jumping in, as the sudden shock can trigger hyperventilation and panic. Keep your eyes forward and your breathing steady as you descend.

Step 3 – First Exposure (30–60 Seconds)

Once submerged, expect a strong initial reaction: gasping, rapid breathing, and muscle tension. This is the cold shock response. Focus on:

Relaxing your shoulders and jaw.
Slow, controlled exhales — for example, inhale 3 seconds, exhale 6 seconds.
Allowing your body to settle into the cold without resisting it.

Step 4 – Exit and Warm Naturally

After your set time, step out carefully (muscles may feel stiff). Towel off, then rewarm through natural movement such as walking, squats, push-ups, or light stretching. Avoid jumping straight into a hot shower — give your body the chance to generate its own heat through thermogenesis.

Starter Goal

Complete 1–2 minutes in a cold plunge at 50–59°F (10–15°C), 3–4 times during your first week. The emphasis is not on pushing maximum time, but on maintaining calm breathing and composure throughout the immersion.

October 23, 2025

60 minutes of sauna biology

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Brain-Derived Neurotrophic Factor, Sauna and BDNF, Sauna and Brain Health, Sauna and Dopamine, Sauna and Endorphins, Sauna and Serotonin, Sauna Neuroscience /

60 minutes of sauna biology what happens while you're in there.

Monaya M. MaGaurn Lifestyle Physicist

60 minutes and counting… Sauna Indicators

As you step into the sauna, the heat and humidity begin to envelop you, and your body immediately responds to the environment. Let’s explore the play-by-play of what happens to your brain during a one-hour sauna session, backed up by scientific facts.

Minute 1-5:

As your body adjusts to the heat, your brain’s hypothalamus fires up, triggering the production of endorphins, which are natural painkillers. The endorphins, in turn, lead to a feeling of euphoria and relaxation, which is why many people enjoy using the sauna to unwind after a stressful day. Studies have shown that heat stress and the subsequent endorphin release can reduce symptoms of depression and anxiety. Moreover, the high heat exposure in the sauna has been shown to improve cognitive function and increase brain-derived neurotrophic factor (BDNF) levels, which play a role in learning and memory.

Minute 6-10:

As your body continues to heat up, the brain’s dopamine and norepinephrine levels also increase, leading to improved mood and concentration. Additionally, the high temperatures cause blood vessels in the skin to dilate, increasing blood flow to the surface of the skin, and increasing the rate of sweat production. This increased blood flow and sweat production helps to cool the body and remove toxins from the skin.

Minute 11-20:

At this point, the heat stress causes the heart rate to increase, leading to increased blood flow and oxygen delivery to the muscles. This can improve endurance and performance, which is why many athletes use saunas as part of their training regimens. The increased blood flow to the brain during this time can also improve cognitive function and memory.

Minute 21-30:

As you continue to sweat, your body is expelling toxins and heavy metals that have accumulated in your body. The heat causes the body to release endotoxins, such as trace metals, and environmental toxins, such as bisphenol-A (BPA) from plastics. Heavy metals such as cadmium, arsenic, and lead are excreted in sweat, and the heat also mobilizes toxins from the adipose tissue.

Minute 31-40:

As the body continues to sweat, blood pressure can decrease as a result of increased vasodilation, improving cardiovascular function. The heat exposure has also been shown to reduce inflammation in the body by increasing the production of heat shock proteins (HSPs). The HSPs are proteins that help protect cells from damage and inflammation.

Minute 41-50:

During this stage of the sauna session, the body may release more endorphins, leading to an increased sense of relaxation and a decrease in pain. The high temperatures and increased sweat production can also improve skin health and help reduce the appearance of fine lines and wrinkles.

Minute 51-60:

As the sauna session comes to a close, the body’s temperature begins to return to its normal range, and the heart rate begins to decrease. The brain’s levels of serotonin, the “feel-good” neurotransmitter, increase during this stage, leading to a sense of well-being and calmness. After the sauna, it is important to drink plenty of water to rehydrate and replace the fluids lost through sweating.

In conclusion, taking a sauna can provide a wide range of benefits for both the body and the brain. From increased endorphins to improved cognitive function and cardiovascular health, a sauna session can leave you feeling relaxed, rejuvenated, and refreshed. It is essential to stay hydrated during and after a sauna session to ensure the body’s optimal functioning.

October 21, 2025

7-Day 4 Weeks Cold Plunge Shower Starter Protocol

Monaya M. MaGaurn / Cold Training (Plunge), Physics & Lifestyle / 4-week cold shower plan, breathwork in cold showers, cold exposure progression, cold exposure routine, cold plunge preparation, cold shower benefits, cold shower training, cold water therapy, contrast shower training, dynamic cold training, ice plunge readiness, mental toughness building, Resilience Training, shower cold plunge /

Ideation and Experience: Monaya MaGaurn
Written by OpenAI

7-Day Cold Shower Starter Protocol

Day 1 – Warm to Cool (30 sec)

Take your normal hot shower.
At the end, turn the cold water fully on while leaving hot water fully open.
Slowly reduce the hot water just until the water feels slightly cool.
Stay under for 30 seconds.

Goal: Get comfortable with the idea of finishing cold.

Day 2 – Warm to Cooler (45 sec)

Repeat your normal hot shower start.
Turn cold fully on, then reduce hot water further until the water feels moderately cool.
Stay under for 45 seconds.

Focus: Steady breathing — inhale through the nose, exhale longer through the mouth.

Day 3 – Warm to Cold-leaning (1 min)

Start hot, then turn cold fully on.
Reduce hot water until cold dominates, but not completely.
Stay under for 1 minute.

Tip: Move the water around your chest and back — these areas trigger strong reactions but also train adaptation.

Day 4 – Contrast Cycle (2 rounds)

Take your hot shower as usual.
Reduce hot for 45 seconds cold exposure, then return to hot for 1 minute.
Repeat with another 45 seconds cold.

Benefit: Teaches your body to switch between vasodilation (hot) and vasoconstriction (cold).

Day 5 – Cold Finish (90 sec)

After hot, reduce hot water almost completely (leave just a trickle if needed).
Stay under near-full cold water for 90 seconds.

Focus: Relax shoulders and jaw — tension makes the cold feel harsher.

Day 6 – Extended Cold (2 min)

Same as Day 5, but extend your cold finish to 2 minutes.
Move slightly in the shower — turn, rotate shoulders, stretch arms.
This introduces light movement under cold, a step toward more advanced training.

Day 7 – Pure Cold Commitment (2–3 min)

Begin your shower hot.
Turn off the hot water entirely at the end.
Stay under pure cold water for 2–3 minutes.

Mental cue: Remind yourself that the shock passes quickly. By 30 seconds, your body adjusts.

Extra Tips for the Week

Timing: Do this in the morning for an energy boost.
Consistency > intensity: Stick to daily practice instead of rushing to long exposures.
Post-cold ritual: Step out, dry off, and warm naturally (movement, clothing). Avoid jumping straight back into hot water — let your body generate its own heat.

By the end of this week, you’ll have conditioned your nervous system to tolerate cold, learned to regulate your breathing, and built a foundation for longer cold sessions or eventually ice baths.

4-Week Cold Shower Progression Plan

Week 1 – Foundation (Building on the 7-Day Intro)

Daily practice: Finish every hot shower with 2 minutes of cold.
Method: Start hot → finish pure cold.
Breathwork: Focus on slow exhales (inhale 3–4 sec, exhale 6–7 sec).
Optional Challenge: Add 1 contrast cycle (30 sec cold → 1 min hot → 30 sec cold).

Goal: Normalize cold as part of your routine and eliminate panic response.

Week 2 – Cold Expansion (Adding Time + Movement)

Cold Finish: 3 minutes cold after hot shower.
Movement Drill: During the cold, rotate shoulders, stretch arms overhead, or do light squats/lunges (in the shower).
Contrast Training: Once per week, do 3 cycles (45 sec cold → 1 min hot).

Goal: Train your body to handle cold stress while moving, not just standing still.

Week 3 – Pure Cold Sessions (Front-Loading the Cold)

Start Cold: 2 showers this week should begin with pure cold for 1–2 minutes before adding heat.
Cold Finish: Daily showers should still end with 3–4 minutes cold.
Breath Disruption Drill: Try humming or talking while cold — this mimics irregular breathing under stress.

Goal: Adapt quickly to sudden cold (like falling into cold water).

Week 4 – Ice Plunge Preparation (Extended Exposure)

Pure Cold Days: 3–4 showers this week should be 100% cold only, lasting 4–5 minutes.
Movement Focus: Incorporate light exercise during cold (march in place, shoulder rolls, light push-ups if safe).
Contrast Extreme (Optional): 1 day per week, alternate 1 min hot → 2 min cold, repeated 3–4 rounds.

Goal: Comfortably tolerate 5 minutes of cold water exposure, setting the stage for real plunge training.

General Safety & Performance Tips

Listen to your body: Shivering is normal; dizziness is a red flag. Step out if unsafe.
Morning advantage: Cold showers wake you up and stimulate alertness.
Don’t rush: Consistency and gradual adaptation create lasting results.
Post-cold warmup: Dry off, get dressed, and let your body heat itself — avoid blasting hot water immediately afterward.

Transition to Plunge Readiness

After these 4 weeks, your nervous system and vascular system will be conditioned to handle intense cold stress. At this point, you can safely experiment with:

Cold baths: Fill a tub with cold tap water (~50–60°F / 10–15°C).
Ice plunges: Add ice or use outdoor natural water sources if available.
Dynamic training: Begin moving in cold water — light swims, submersion drills, or rescue simulations (always with safety in mind).

✅ By the end of 4 weeks, you’ll be ready for structured plunge training — not just tolerating cold water, but thriving in it.

October 16, 2025

The First Five Minutes of Sauna

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Athletic Recovery Sauna, Clinical Sauna Benefits, Evidence-Based Sauna Benefits, Finnish Sauna Studies, Post-Exercise Sauna, Sauna and Alzheimer’s Prevention, Sauna and Autoimmune Conditions, Sauna and Brain Health, Sauna and Cardiovascular Health, Sauna and Chronic Illness, Sauna and Dementia, Sauna and Detoxification, Sauna and Endurance, Sauna Health Studies, Sauna Hydration Strategies, Sauna Longevity, Sauna Performance Enhancement, Sauna Research, Sauna Therapy Science /

The First Five Minutes of Sauna… Five minutes of sauna : the biology

Monaya M. MaGaurn Lifestyle Physicist

Physical and emotional sensory experience

Biological process are cool – but what about your sixth sense? It has just come to light for me, other people don’t live with in their feelings. Its rare but sometimes I wish I could be like that, until I remember that scene in fight club where the boys are running around the leaky Paper Street house reading books about Jack and Janes organs. This was a turning point for me in listening to my biology as if they were another sense. That was the first day Monaya’s liver was pissed off, it was also the first day when I meditated, I went to a place a human being cannot go. The mitochondria of a skin cell.

Wall of heat : open the door of the sauna.

When you enter a sauna, your body goes through a series of physiological changes that can impact your organs. These changes occur in response to the heat and humidity of the sauna environment. Its up to you to notice the very small nuances that happen with your experience. Below I have noted a time line of biological processes. If you are fortunate enough to have the time and bandwidth to experiment with a mind exercise, note the processes below, when you experience them, try to shift your attention to how to you feel emotionally.

Biological / Emotional : Body: Sweat – Mind: Tears

As soon as you enter the sauna, your body begins to sweat. Sweating is your body’s way of cooling itself down, as the evaporation of sweat from your skin takes heat away from your body. This is why saunas are hot and humid environments, as they encourage sweating. The sweating can feel like iching in the pits, it can be in weird places like your wrists or ankles, you might feel it inbetween your hair strands on your head. Notice where you feel it, how you feel it, what it feels like, what temperature it is… Get granular with your experience. This a safespace.

Your Heart is a force – apply heat.

As you continue to sweat, your heart rate increases. This is because your heart is working harder to pump blood to your skin, where it can be cooled by the evaporation of sweat. In fact, your heart rate can increase by as much as 30% during a sauna session (Scoon et al., 2007). When you notice your heart rate increasing, shift your mind. Again notice the memories that come up, the experiences you replay while you are fairing the heat. Does your heart rate go up or down when you shift to different thoughts?

The heat of the sauna also causes your blood vessels to dilate, or widen. This allows more blood to flow to your skin, where it can be cooled by the evaporation of sweat. This increased blood flow can also help to improve circulation throughout your body.
Notice where you are feeling the flow. Usually where we have more sensation or where our body can feel heavy (sort of like after we eat) there is more blood pumping through.

You starting to feel woosey?

As you sweat, your body is also losing electrolytes, such as sodium, potassium, and magnesium. Electrolytes are important for maintaining proper fluid balance in your body, and they are essential for proper organ function. To replace these electrolytes, it is important to drink plenty of fluids, such as water or a sports drink, before and after your sauna session. This is a feeling that is very apparent, if you are shaking, if your muscles are shaking, get some salt now. If you are at this stage, please help yourself now. As you recover, pay attention to the “neutral” sensation that comes over as salt assimimlates. Take a snap shot of that to replay later when you are in the field.

As you continue to sweat, your body is also releasing toxins through your skin. These toxins can include heavy metals, such as lead and mercury, as well as environmental pollutants, such as pesticides and chemicals from household products (Crinnion, 2011). Sweating is an important way for your body to eliminate these toxins and maintain overall health. This can be itchy.

One of the most significant impacts of the sauna on your organs is its effect on the kidneys. The heat and humidity of the sauna can cause your kidneys to produce more urine, which helps to flush out toxins and waste products from your body. In fact, some studies have shown that sauna use can help to reduce the risk of kidney disease and other kidney-related problems (Laukkanen et al., 2015). When you start to really heat up or push through to the next level (about an hour and ten minutes for me at the point.) You will really have to pee. Snapshot that urgency.

In addition to its effects on the kidneys, sauna use has also been shown to have positive effects on the liver. The heat and humidity of the sauna can help to improve liver function by increasing blood flow to the liver and promoting the elimination of toxins (Sutinen et al., 2002). I find this sensation post sauna. Turning a spinal twist in your office chair will squeeze the hell out of your purged liver.

The sauna will come on strong

Its up to you to decipher and analyze the experience to extract the most valuable part of sauna – its effects on our mentality towards life after sauna. The sensory experience of a sauna can boil up emotions, sensations, and memories. Use the cues from your skin, organs, and headspace to move energy around your body, leave it in the sauna, or in take it for later. Overall, the sauna can have a number of positive effects on your organs, from improving circulation and kidney function to promoting the elimination of toxins. However, it is important to stay hydrated and be present in the sauna, listen to your body, and every single communication it is sending. And Please – it is important to consult with your doctor before starting any new health regimen, including sauna use.

References:

Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Alternative Medicine Review, 16(3), 215-225.

Laukkanen, T., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2015). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 44(2), 249-252.

Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive

October 14, 2025

How to Start Cold Plunge Training with Your Shower: A Beginner’s Guide

Monaya M. MaGaurn / Cold Training (Plunge), Physics & Lifestyle / beginner cold exposure, breathwork in cold showers, cold plunge training, cold shower benefits, cold showers, cold tolerance training, cold water therapy, home cold training, mental resilience, recovery and cold exposure, resilience building, shower cold plunge, shower cold plunge guide, step by step cold plunge /

Ideation and Experience: Monaya MaGaurn
Written by OpenAI

How to Start Cold Plunge Training with Your Shower

Cold plunge training has become a popular practice for building resilience, boosting recovery, and strengthening both body and mind. But not everyone has access to an ice bath or a plunge tub at home. The good news? You don’t need one. Your shower can be one of the most effective tools to begin cold exposure training. By learning how to control the balance of hot and cold water, you can ease into the practice safely and progressively.

Why Start with the Shower?

Showers provide a controlled environment. Unlike lakes, rivers, or plunge tubs, you can instantly adjust the temperature and stop whenever necessary. This makes showers the safest starting point for beginners, while still offering many of the same physiological benefits: improved circulation, increased norepinephrine release, activation of brown adipose tissue, and greater tolerance to stress.

Step 1: Set a Baseline

Begin with your normal hot shower. This warms your skin, relaxes muscles, and increases circulation. Starting warm primes your body and makes the transition into cold water more manageable. Think of it as a gentle warm-up before a workout.

Step 2: Introduce the Cold

After a few minutes, turn your shower knobs so that the cold water is fully on and your hot water remains fully open. At this stage, the water will still feel warm because the hot flow dominates. This is your baseline for controlled exposure.

Now, slowly reduce the hot water. As you do, the water temperature will drop gradually. This method allows your body to adapt in real time, instead of shocking it with sudden ice-cold water. Each small adjustment challenges your nervous system, but keeps you in control.

Step 3: Work with Your Breath

As the water cools, your body’s natural reaction will be to gasp or breathe quickly. Resist the urge to panic. Focus on steady, intentional inhales and long exhales. You don’t need elaborate breathwork patterns at this stage — just calming your breathing is enough. This teaches your body that cold exposure is tolerable, not threatening.

Step 4: Increase Duration

Start small. Aim for 30 seconds to 1 minute under cooler water, then return to warm. Each session, lower the hot water more and extend your time by 15–30 seconds. Over days and weeks, you’ll be able to reduce the hot water almost entirely, standing comfortably under near-cold water for 2–5 minutes.

Step 5: Transition to Pure Cold

Once you can tolerate standing under cold-dominant water with minimal hot flow, try finishing your shower on pure cold for at least 1 minute. This final stage mimics a cold plunge. At this point, you’re not just dabbling — you’re actively conditioning your body’s thermoregulation, cardiovascular function, and mental resilience.

Practical Tips

Morning showers work best. Cold exposure energizes, so avoid it right before bed.
Stay safe. If you feel dizzy, step out immediately. Cold training is a stressor, not a punishment.
Consistency matters. A few minutes daily will produce better results than occasional extreme efforts.

Final Thoughts

Cold plunge training doesn’t have to begin with a tub of ice. By using your shower strategically — starting hot, turning cold fully on, and gradually reducing the hot flow — you create a scalable training tool right at home. In time, what once felt impossible will become invigorating, setting the foundation for deeper cold exposure practices.

October 9, 2025

How Long Should I Sauna?

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / 60 Minute Sauna, Daily Sauna Practice, DIY Sauna Challenge, Gym Sauna Training, Heat Adaptation, Sauna Benefits, Sauna Challenge, Sauna Community, Sauna Endurance, Sauna for Health, Sauna Hydration, Sauna Program, Sauna Progression, Sauna Routine, Sauna Safety, Sauna Socialization, Sauna Temperature Guide, Sauna Training, Sauna Wellness /

How Long Should I Sauna? Be very forgiving to yourself. This is difficult.

Monaya M. MaGaurn Lifestyle Physicist

20 in 5 out X 3 = one hour saunas

How long should I sauna?

This is a loaded question that only you can tell you. I have been doing this for some time so a standard issue session is going to be 60 minutes. I stay the entirety of that 60 minutes these days. I no longer take breaks until the end of the session. At that time, I decide if I would like to socialize that day or be done, heading over to the final cold plunge. Saunas have numerous health benefits, including improved cardiovascular health, increased relaxation, and stress relief. However, to reap these benefits, one must learn how to increase their time in the sauna safely.

Sitting in the sauna for 5 minutes is great, but let’s increase that time, day by day.

Before start fussing with any sauna program, consult with your healthcare provider to ensure that it is safe for you. Additionally, remember to listen to your body and stop if you experience any discomfort.

The First Five Days of 60 minute Sauna – Be very forgiving to yourself. This is difficult.

Begin with a 5-10 minute sauna session at a low temperature (around 150°F/65°C) with a two-minute rest period in between. This rest period will help you regulate your body temperature and allow your body to adjust to the heat. During this time, it is important to stay hydrated by drinking water before, during, and after the sauna.

Days six through ten of 60 minute Sauna: Increase Time and Temperature

Once you have become comfortable with the 5-10 minute sessions, increase the sauna time to 15 minutes per session. Also, increase the temperature to 160°F/70°C. Take a two-minute break in between each session, and drink water to maintain hydration. This is where a gym sauna can be very helpful, the social factor is paramount in pushing to another level. Having someone there to talk to can get you past a lot of marks. Do not discount talking to strangers in the sauna. Its a great way to pass time and learn about new stuff. I mean, you might run into me in there 🙂

Days Eleven through fifteen of 60 minute Sauna: Push Your Limits

By this point, you should be able to tolerate 15-minute sauna sessions with ease. If you cannot, do not push past the last step. Stay there. Be respectful to your body. If you are doing well with this plan, Increase the sauna time to 20 minutes and the temperature to 170°F/75°C. If you feel too hot, reduce the temperature or take a break. However, do not lower the temperature too much, as it will not allow your body to adapt to the heat. Continue to hydrate with water and take breaks in between sessions. When you are really starting to get into the thick of it, ice in your water container can be a game changer. Try not to eat the ice, but the colder water will help the adaptation process.

Days sixteen through twenty of 60 minute Sauna: Halfway There

At this point, you should be able to handle 20-minute sauna sessions with ease. Increase the sauna time to 30 minutes and the temperature to 180°F/80°C. Take breaks in between each session and drink water to remain hydrated. This is a critical period, and you should focus on maintaining consistency and avoiding skipping sessions. Lean into that social factor again, you could get someone started on the sixty-minute sauna session.

Days twenty one through twenty five of 60 minute sauna: Endurance Training

With 30-minute sessions under your belt, aim to increase the time to 40 minutes and the temperature to 190°F/90°C. During this period, focus on endurance training, mentally preparing yourself to tolerate longer sauna sessions. Continue to hydrate and take breaks in between sessions. At this point, if you haven’t already, add a magnesium and mineral supplement to your water or daily routine. This little tip will change your game. We made the Sosa, a pineapple ginger mineral supplement – get it here.

Days twenty six through thirty of 60 minute sauna: The Final Push

During the last few days of the program, aim for 45-60 minute sauna sessions at a temperature between 190°F/90°C to 200°F/95°C. These sessions are considered challenging, and it is critical to take breaks and stay hydrated. If you feel too uncomfortable, reduce the temperature or take a break. You have absolutely nothing to prove, and you just rocked 30 days of sauna. BEAST.

Remember on your way to a 60 minute sauna session

It is essential to remember that everyone is different, and not everyone will progress at the same rate. Listen to your body, and do not push yourself too hard. It is better to progress slowly than to suffer from heat exhaustion or dehydration. Additionally, remember to hydrate regularly, take breaks, and stop if you experience any discomfort. With patience and persistence, you can increase your sauna time and enjoy the many benefits of this ancient practice.

H2O

ALWAYS bring water to the sauna and consume all-day
Fruit and essential oils can change it up
You may need a supplement to stay hydrated

Social

Making friends here is easy
Best distraction to pass the time
Team up – the challenge is easier with a buddy

Comfort

Small comforts make processes easier
Luxury is unnecessary in this challenge
Most of this will not be comfortable

October 7, 2025

Ice Rescues & Cold-Water Survival: Real Cases That Show Movement Matters More Than Stillness

Monaya M. MaGaurn / Cold Training (Plunge), Physics & Lifestyle / 1-10-1 rule, cold exposure resilience, cold plunge training, cold shock response, cold-water survival, dynamic cold training, hypothermia stages, ice rescues, movement in cold water, neuromuscular cold adaptation, survival case studies, swimming failure, Transport Canada cold water survival, US Coast Guard rescues /

Ideation and Experience: Monaya MaGaurn
Written by: OpenAI

Ice Rescues & Cold-Water Survival: Real Cases That Show Movement Matters More Than Stillness

When people fall through ice or are unexpectedly immersed in freezing waters, survival isn’t a meditative session—it’s a struggle to move, adapt, and act under rapidly deteriorating physiological conditions. Ice rescues provide clear evidence that while stillness and breath control help, they are only partial solutions. What saves lives is movement under cold stress: swimming, grabbing, pulling, scrambling to safety. Below are scientific studies and case examples that illustrate how movement—and the ability to move under extreme cold—determines survival.

Key Scientific Findings

Stages of Cold Water Immersion & Causes of Death
Research (e.g., from the Canadian Marine Transportation Department’s Prediction of Survival Times in Cold Water) identifies four critical stages:
- Cold Shock (first ~3-5 minutes): uncontrolled breathing, gasp reflex, heart rate spike. If victims cannot control breathing quickly or move toward flotation, many drown here. Semantic Scholar+2SAGE Journals+2
- Swimming Failure (next ~10-30 minutes): muscles cool, strength and coordination degrade; people lose ability to swim, tread, or otherwise move. Semantic Scholar+1
- Hypothermia (beyond ~30 minutes): core temp drops, but movement continues to be needed to stay afloat or maintain posture until rescue. Semantic Scholar+2ScienceDirect+2
- Post-Rescue Collapse: even after being pulled out, cardiovascular collapse or other failures can occur if cooling was severe and movement ceases. Semantic Scholar+1
These studies show that without movement, especially in the second stage, survival odds drop sharply. Stillness delays but doesn’t prevent failure when muscular control is lost.
Manual Dexterity & Motor Function Loss
Cold water immersion rapidly impairs hand function and gross motor capabilities. In many case studies, survivors noted that after a few minutes in cold water, they couldn’t grip, couldn’t pull themselves toward safety, or were too weak to coordinate movements. Thus, ability to act (move arms to hold ice edges, kick to stay afloat, pull oneself out) becomes vital. DCO USCG+2PMC+2
“1-10-1 Rule” / Critical Windows
Rescue literature often refers to an informal framework: ~1 minute to get breathing under control, ~10 minutes effective movement, ~1 hour before hypothermia (depending on water temp) becomes life-threatening. After the initial shock, movement is the primary factor that gives you those 10 minutes to self-rescue or be rescued. cold water safety+1

Real-World Ice / Cold Rescue Cases

Here are some cases/news examples that illustrate what happens when victims are forced to move (or fail to move) in cold water or ice situations.

US Coast Guard Rescue: Ice Floe in Saginaw Bay
Two individuals stranded on an ice floe about a mile off shore were rescued safely. Though details are limited in public reports, ice rescue operations require movement: both from the victims (to cling, perhaps attempt to get to solid ice) and from rescuers (reaching them, hauling them to shore). This shows that being passive is not sufficient once immersed or stranded. Huron Daily Tribune
Case of Swimming Failure in Cold Temps
In “Cold Water Fatality Myths”, one myth addressed is that people drown simply because they don’t know how to swim. The fact is, many drown after involuntary gasp or hyperventilation in the first minute (cold shock), but then inability to swim or move effectively shortly after leads to drowning before hypothermia sets in. DVIDS+1
Transport Canada TP-13822 Case of Teens on Ice Cakes
In TP 13822 – Survival in Cold Waters (Transport Canada), a group of teenage boys were playing on ice cakes. One fell through into frigid water; others tried rescue attempts, grabbing rope or ice edges. Some got too weak to maintain hold. In this case, survival depended not merely on trying to stay calm but on continuous movement and strength to hold on, get to safer ice, or be pulled out. Transport Canada+1

What These Cases Prove: Movement Over Stillness

Stillness delays failure, but doesn’t stop it. In cold water, remaining passive may delay cold exposure and limit energy expenditure, but only until crucial motor function fails.
Movement is what rescues enable. Gripping ice edges, swimming or treading to stay afloat, using limbs to climb or pull out—all require active muscular effort under cold stress.
Preparatory training must mimic rescue demands. That means cold plunge training should include dynamic movement: practicing movement in cold water, perhaps drills of pulling yourself out, treading, swimming, simulating ice edges—not just sitting still and breathing.

Give it your all.

Ice rescue cases and cold immersion science both make it clear: stabilizing breath and staying still have their place—they buy time. But the difference between surviving and succumbing often comes down to moving under extreme cold. Being able to swim, grip, kick, pull—these are the functions that get someone out of danger. Training that includes movement in the cold is not optional; it’s essential if you want cold exposure training to translate to real-world resilience.

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