Cool-down protocol

How to transition from hot sauna to cool environment safely — walk slowly, sit if lightheaded, ease into cold contrast rather than jumping in.

The transition from hot sauna to cool environment is part of the protocol but should be managed carefully.

Step out and walk slowly. Don't rush back inside or stand up too fast (blood pressure can drop suddenly when you stop the heat exposure).
Sit if you feel lightheaded
Cool down for at least 10 minutes before any intense activity (exercise, driving, etc.)
If you're doing cold contrast, ease into the cold water rather than jumping in. The shock can affect heart rate.

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