How to Use Sauna & Cold Plunge in Sync with Your Cycle – Without the Pressure

There’s a lot of hype in the wellness world around cold plunges and sauna—and for good reason. They can be powerful tools to support metabolic health, longevity, mood, recovery, and more. But as with anything in holistic wellness, more is not always better. Especially for women.

At Aligned Movement, we prioritize living in tune with your body—your actual, female body—and that includes respecting the ebbs and flows of your monthly hormone cycle when it comes to recovery tools like cold plunging and sauna. Here’s how I personally approach both, and why I never want you to feel pressure to do them just because they’re trending.

Your Cycle Matters More Than the Trend

Our bodies are not the same as men's. We aren't built for the same stress loads or recovery timelines, and it’s important to honor that rather than fight it. While it might feel tempting to think, "anything he can do, I can do too," that mindset can backfire when it comes to cold exposure and high-heat recovery.

During the follicular phase (right after your period) through ovulation, your hormones are shifting and your body is more resilient to stress - I feel like I superwoman during this time! This is the phase where I personally incorporate cold plunging, doing short 2-ish minute sessions, up to 11 minutes total per week. I keep the water at 55°F and never go below 50°F, following proven research and guidance from one of my favorite female longevity experts, Kayla Barnes.

But during my luteal phase and menstruation, I stop cold plunging completely. Why? Because your body is naturally more sensitive to stress during this time. It's not about being fragile—it’s about being smart and supportive of your hormonal health.

Cold Showers & Hot Baths Are Great Too

Don’t have access to a cold plunge or sauna? That’s okay—really. Holistic Wellness isn’t about perfection or expensive tools—it’s about consistency, alignment, and sustainability.

If a hot bath or shower feels better financially or logistically, go for it. If you’re in a season where only a cold shower fits your life, that can be powerful too. You don’t need a luxury wellness club membership or a home sauna to thrive. Do what’s within your means and make it work for you. That’s a real wellness baddie.

How I Use Sauna for Longevity & Stress Relief

Personally, I’ve found a sweet spot using the dry sauna 2–4 times a week for 30 minutes. I love the dry sauna because it can reach the temps I prefer—around 185°F. Research shows that 4–7 sessions per week, for at least 20 minutes, can reduce all-cause mortality by up to 40%. That’s wild.

Sauna use also supports:

• Detoxification through sweat

• Improved cardiovascular health

• Mental clarity and mood elevation

• Muscle recovery and joint relief

• Reduced inflammation

But again, I’ll be the first to remind you: this is a wellness accessory, not a requirement. If joining a wellness club or investing in a home sauna isn’t in the cards for you right now—please know that you can still live a long, vibrant, healthy life without it. And for the love of God, EAT AND HYDRATE PROPERLY before and after - also wellness baddie behavior.

Listen to Your Nervous System First

If you’re in a season of chronic high stress, your priority should be nervous system regulation. Think: Doing an Aligned Movement class including meditation, guided stretching, or gentle yoga, walking in nature, or breathwork. Inviting in calm is sometimes the most advanced wellness move you can make. When I’m about to start my period or on my heavy bleed day, for me going hard in a workout is just not my vibe, but movement energizes me. So, gentle yoga and a walk outside are my go to’s!

Our bodies aren’t built to handle layered stress on top of stress—and that includes heat or cold exposure. Tune in. Respect your cycles. Remember, you’re not broken for needing more rest.

Aligned, Not Overwhelmed

Holistic wellness should never feel like a checklist of things you have to buy or do to be "good enough." At Aligned Movement, we believe in meeting yourself where you are, choosing practices that enhance your life—not stress you out more—and creating a sustainable, empowered routine that actually works for your body and your lifestyle.

Use tools like sauna and cold plunging when you can, how you can, and only if they support your alignment.

And remember baddie, you are already enough.

xo, Aubree