A progressive approach to cold plunge

At Scandinave Spa, we recommend completing the three-step cycle (hot, cold, relax) at least three times during your visit. Thermotherapy is a personal experience, best adjusted to your comfort and wellbeing, hence how you move through it is entirely up to you.

The hot-cold-relax cycle is proven to both energize and restore. It stimulates circulation, supports detoxification, and boosts endorphins, also know as the body’s natural “happy hormones.” In short, it is one of the most effective ways to release tension in both mind and body.

But let’s talk about the step that often feels the most intimidating: the cold plunge.

Our instinct is to resist it. The mind urges us to stay comfortable. Yet stepping into the cold is exactly where transformation begins. With a steady breath, you not only condition your body but also train your resilience. Over time, the initial shock turns into a refreshing burst of clarity and vitality.

The beauty of cold immersion, sometimes referred to as cryotherapy, is that it’s accessible to everyone. With practice, you’ll discover not only the unique exhilaration of the cold but also the deeper calm that follows.

To guide you from the gentlest introduction to a more invigorating experience, we’ve outlined three progressive journeys to help you embrace the cold, one (chilly) step at a time.

Start slow and let your body ease into thermotherapy. This beginner circuit is perfect for first-timers: warm up, dip a toe (or a knee) in the cold, then unwind with a comforting break.

1. Hot | 5 to 10 minutes in a hot bath, until the warmth settles into your body. Once your heart rate rises slightly or your body starts to stir, move on to the next step.

2. Cold | Head to a cold plunge pool and walk in up to your knees or further for 10 seconds.

3. Relax | Enjoy a savoury tea at our bistro or stretch out on Montreal’s unique heated benches for about 20 minutes. From here, take in the full view of the spa and plan your next cycle at your own pace.

Ready to go further? This balanced cycle combines deeper heat with a refreshing plunge and restorative rest. It’s the most popular choice for those looking to recharge body and mind.

1. Hot | 10 to 15 minutes in the steam bath, where the enveloping heat opens your pores and eucalyptus clears your airways. Gentler and more accessible than a dry sauna.

2. Cold | 10 à 20 seconds or more fully submerged in a cold plunge pool. You can do it!

Relax | Put your feet up. Find a reading nook or an outdoor hammock for 15 to 20 minutes of rest. Napping is welcome, of course!

For seasoned spa-goers, this circuit pushes limits. Intense heat, full cold immersion, and complete disconnection bring maximum benefits: strength, clarity, and deep recovery.

1. Hot | 15 minutes or longer in the Finnish sauna, where the dry, intense heat raises your heart rate and deeply warms your muscles. More powerful and stimulating, it prepares your body for the invigorating cold to come.

2. Cold | Full immersion in our Nordic waterfall for a minimum of 15 seconds or full submersion in a cold plunge pool for 30 seconds or longer. Don’t forget to breathe!

3. Relax | Head to one of our cozy solariums or Montreal’s’ ultra-quiet Zero-stress room for 15 to 20 minutes of true reset.

To learn more about thermotherapy and its numerous benefits, join one of our guided sessions, read more blog posts here or (re)discover the Scandinave Spa experience. .