At HigherDOSE, we’re usually the ones telling you to get hot—as in sauna-sweaty, detox-drenched, and glowing from the inside out. But what happens when we trade the heat for a plunge into a freezing cold bath that feels like it could wake the dead?
On this ice-cold (and then very hot) episode of Biohack-HERS, HigherDOSE Founders Lauren Berlingeri and Katie Kaps take on the Fire and Ice Challenge, a full-body wellness reset that combines breathwork, cold plunging, and sauna therapy. Spoiler alert: it’s as intense as it sounds.
What Is the Fire and Ice Challenge?
It’s temperature contrast therapy with an edge. Think: three minutes submerged in a 50-degree ice bath, followed immediately by 10 minutes in a 185-degree sauna. Cold. Hot. Cold again if you dare. Rinse and repeat.
To guide them through the sweat-and-shiver experience, Lauren and Katie meet up with Cyce Kolodney, an XPT-certified coach at Bathhouse in New York City. He’s the kind of guy who makes plunging into arctic water look fun. (Don’t be fooled—it’s not. At least, not at first.)
Before the Plunge: Breathwork is the Secret Weapon
No one just casually strolls into an ice bath—unless they’re training for superhero status. Before their first dip, Lauren and Katie go through an intense breathwork session led by Cyce to prep their bodies and brains for the cold.
- Cadence breathing helps calm the nervous system and regulate heart rate
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Apnea breathing boosts CO2 tolerance and mental focus
The result? A calmer mind and more control when your body wants to scream "get out!"
This isn’t just woo-woo wellness—breathwork makes a huge difference when your body’s about to be shocked by a freezing bath.
The Cold Truth: Why Ice Baths Are Worth It
Yes, it’s uncomfortable. Yes, you might shriek (Lauren did). But the science behind cold exposure is legit.
- Immune system boost – Cold exposure stimulates white blood cell production and strengthens your resilience.
- Reduced inflammation – Say goodbye to puffiness, soreness, and post-workout aches.
- Improved circulation + heart health – The dramatic shift between hot and cold improves blood flow and trains your cardiovascular system.
- Mood elevation – Hello, endorphins! The combo of breathwork, cold water, and sauna hits your brain’s pleasure centers like nature’s antidepressant.
And the best part? Once you make it through, you’re rewarded with a euphoric, tingly, feel-good sensation that people literally call a “natural high.”
The Sauna: Nature’s Hug After the Cold Shock
After freezing their butts off, Lauren and Katie head into the sauna to bask in the sweet, detoxifying embrace of heat. This is where the real magic happens—the contrast between ice-cold and blazing-hot sends a powerful signal to your nervous system to reset, repair, and chill out (pun intended).
The body goes into full recovery mode, flushing toxins, improving metabolic function, and giving muscles that post-workout kind of love. It’s the definition of hot-cold therapy—and it works.
Ready to see what the Fire and Ice Challenge is really about? Watch as Lauren and Katie take the plunge in the latest episode of Biohack-HERS, out now.
