If you’ve ever walked into a wellness space and thought…

“Right… do I start with the sauna? The ice bath? Red light? What’s the best order?”

You’re not alone.

The truth is, the order you do your recovery treatments in can make a massive difference to how you feel afterwards — whether your goal is muscle recovery, better sleep, reduced stress, less soreness, or just that “I feel brand new” reset.

At The Recharge Hub, we’re big believers in recovery being more than a luxury — it’s a performance tool, a mental health tool, and a lifestyle upgrade.

So here’s the ultimate breakdown:

✅ The best order for sauna + ice bath + red light
✅ What each one does
✅ The best routine depending on your goal
✅ How to get the most from your session

Why Recovery Order Matters

Each recovery method triggers a different response in the body:

🔥 Sauna = heat stress → relaxation, circulation, detox, recovery
❄️ Ice Bath = cold stress → inflammation control, nervous system resilience, energy
🔴 Red Light Therapy = cellular repair → healing, skin health, inflammation reduction

The right order helps you stack the benefits instead of cancelling them out.

The Best Order (Most Popular + Most Effective):

1) Sauna → 2) Ice Bath → 3) Red Light Therapy

This is the go-to “Recharge Reset” routine for most people because it hits everything:

• loosens tight muscles

• boosts circulation

• reduces soreness

• calms the nervous system

• leaves you feeling relaxed but energised

Let’s break down why it works.

Step 1: Start with the Sauna (Heat First 🔥)

Starting with heat is like warming up your entire system.

Sauna benefits:

• increases blood flow and circulation

• relaxes tight muscles and joints

• supports detox through sweating

• lowers stress and tension

• prepares your body for cold exposure

Best time: 45–60 minutes
Pro tip: breathe slowly and don’t rush it — let your body fully settle.

Step 2: Ice Bath Second (Cold Plunge ❄️)

Once your body is warm and blood flow is high, cold exposure becomes even more powerful.

Ice bath benefits:

• reduces inflammation

• reduces muscle soreness (DOMS)

• boosts mood and energy

• trains mental resilience

• activates the nervous system in a controlled way

Best time: 5-7.5 minutes (beginners) / 7.5-15 minutes (regulars)

Pro tip: focus on long exhales through the mouth. The breath is the key.

Step 3: Finish with Red Light Therapy (Repair Mode 🔴)

This is the step most people skip… and it’s the one that takes recovery to the next level.

Red light therapy helps your body shift into healing by supporting your cells (mitochondria) and reducing inflammation at a deeper level. This powerful light therapy optimizes cellular function, leading to accelerated recovery and enhanced well-being.

Red light therapy benefits:

• supports muscle repair and recovery

• reduces inflammation and pain

• boosts skin health and collagen

• supports sleep and relaxation

• improves energy and mood

Best time: 15-20 minutes

Pro tip: finishing with red light feels like the “seal the deal” step — your body leaves in full recharge mode.

Alternative Recovery Orders (Depending on Your Goal)

Goal: Deep Relaxation + Better Sleep

✅ Red Light → Sauna → Ice Bath (Optional)

If you’re feeling stressed, overwhelmed, or burnt out, starting with red light calms the nervous system before you go into heat. The gentle wavelengths of red light prepare your body for ultimate relaxation.

This routine is perfect for:

• stress relief

• anxiety management

• better sleep

• full body reset

Goal: Energy + Mood Boost (Morning Reset)

✅ Ice Bath → Red Light

Cold first gives you that dopamine hit and mental sharpness, invigorating your system for the day ahead. Red light therapy afterwards helps you feel switched on without feeling wired, optimizing your morning energy levels.

Perfect for:

• busy mornings

• low mood days

• beating fatigue naturally

How Often Should You Do This Recovery Routine?

You don’t need to do it every day — consistency wins.

A great starting point:

• 1x per week = feel the difference

• 2–3x per week = noticeable changes in recovery + stress levels

• 4x+ per week = next-level performance and wellbeing

Try the Ultimate Recovery Routine at The Recharge Hub (York)

At The Recharge Hub, you can do this full recovery stack in one place — clean, controlled, and supported by a team who genuinely cares about your wellbeing.

Your recovery options include:

🔥 Sauna
❄️ Ice Bath
🔴 Red Light Therapy
🦵 Compression Boots
☕ Plus a chilled wellness vibe (and a protein shake after if you fancy it)

Whether you're training hard, feeling stressed, or just want to look after your body properly — this routine is one of the best things you can do for yourself.

👉 Book your Ice Bath session at The Recharge Hub today.