Sant Roch Journal
What we get asked most about heat and cold: temperatures, durations, your first session and recovery. Simple guidance, no therapeutic claims.
80, 85 or 90 degrees: the right temperature has less to do with the number than with humidity, duration and your own experience. Our reference points.
Sauna then cold plunge: what happens in the body, a simple cycle to start with, whether to finish hot or cold, and what the research actually says.
Heat, pace, breathing, recovery: where the feeling of release after a sauna comes from, and how to turn it into a real ritual for switching off.
The complete guide to building a hot-cold ritual: temperature, duration, order, breathing, recovery, sport, sleep and advice for getting started.
