In elite competition, mental toughness isn’t just a trait—it’s the key to winning. CrossFit legend Josh Bridges knows this all too well. As part of his Paying the Man series, Josh gives us an insider look at his daily routine in the episode Workout Recovery Essentials! Sauna and Cold Plunge with Josh Bridges. This video reveals how Josh uses these methods to keep both his mind and body in peak condition, highlighting how crucial recovery is to his overall performance.

Recovery isn’t just an afterthought in Josh’s regimen—it’s the foundation that supports his success. “Recovery is huge. It’s the reason why I feel I put a lot of effort into my recovery and why I feel the way I do at 41,” Josh says, reflecting on how important recovery practices have been for him. In this article, we’ll explore how Josh uses sauna and cold plunging to stay mentally sharp, why these methods work, and how they go beyond just healing the body—they fortify the mind, building resilience that lasts.

For gym owners, offering the same recovery tools that pros like Josh rely on can boost both mental and physical endurance in members, helping them break through barriers and cultivate true toughness.

Picture this: Josh, drenched in sweat after an intense workout, steps into his sauna set at a scorching 200°F (93°C). The heat instantly engulfs him. His muscles ache, his heart races, but it’s his mind that needs the focus. The sauna is more than just a tool for relaxation—for Josh, it’s where mental toughness is forged.

“I’ll stay in for 20 minutes at 200 degrees (93°C), then jump into the cold plunge for about three minutes,” Josh explains. At that blistering temperature, every part of your body begs to escape. The intense heat pushes you to your limits, forcing you to focus on breathing and staying in the moment. This is where resilience is forged—by enduring the discomfort and learning to calm the mind. As Josh reflects, “I wish I would have bought it earlier. I wish I would have bought it three years ago.”

Science backs up Josh’s love for sauna. Studies have shown that heat therapy, like sauna use, reduces inflammation by improving blood circulation and promoting the removal of toxins. It also stimulates the production of heat shock proteins, which help repair damaged proteins in muscles, speeding up recovery. More than that, though, it’s a way to improve your mental game—one that Josh has mastered.

For gym owners, offering access to saunas doesn’t just aid physical recovery—it offers athletes a space to push mental boundaries, building the mental resilience needed to thrive in competition.

After enduring the intense heat, Josh immediately steps into a cold plunge—a tank of water chilled to 40°F (4°C). The shock is immediate, and it’s not just physical. “There’s no feeling like going from 200-degrees (93°C) to 40-degree (4°C) water. Absolutely amazing,” Josh says. The cold plunge shocks the body, forcing the brain to focus. It’s a reset. Your mind clears, your breathing slows, and you’re back in control.

Cold plunging isn’t just about recovery from muscle soreness; it’s also about sharpening your mental edge. “Dunking your head helps reset,” Josh explains. The cold plunge forces a moment of pure focus, sharpening mental clarity as your mind clears and your body adjusts. By forcing himself to stay present, Josh trains his mind to handle discomfort. This mental resilience carries over into his workouts and competitions, helping him stay calm and composed under pressure.

The science behind cold plunging supports Josh’s approach. Studies suggest that cold exposure improves mood, sharpens cognitive function, and enhances focus. It’s also been shown to reduce inflammation and muscle soreness by constricting blood vessels and flushing out lactic acid. Josh’s routine combines the mental and physical benefits, making it a core part of his recovery strategy.

For gym owners, offering a cold plunge in their facility gives athletes a powerful tool to reset their minds and bodies, helping them build mental fortitude alongside physical recovery.

Josh Bridges’ daily routine of alternating between sauna and cold plunge is about more than feeling good after a workout—it’s a comprehensive recovery strategy that strengthens both body and mind. The heat from the sauna helps to flush out inflammation, while the cold plunge reduces muscle soreness and accelerates recovery. Alternating between heat and cold forces the body to adapt quickly, enhancing recovery while strengthening mental resilience.

Athletes like Josh, who compete at the highest levels, know that mental resilience is just as important as physical conditioning. The sauna and cold plunge provide a unique opportunity to hone that mental edge. “The sauna and cold plunge is by far my favourite recovery tool,” Josh emphasizes, making it clear that these practices have been critical in maintaining his ability to perform at such a high level for so long.

For gym owners, providing both saunas and cold plunges creates an ideal environment for athletes to experience the full benefits of contrast therapy, pushing their performance to new heights.

While the sauna and cold plunge are invaluable, Josh is quick to remind us that “Sleep is the number one recovery tool.” Good sleep helps consolidate the mental and physical gains achieved through other recovery practices. But it’s clear that sauna and cold plunging go beyond just physical healing—they reduce stress, enhance focus, and help Josh stay mentally sharp.

By incorporating sauna and cold plunges into his routine, Josh doesn’t just recover physically—he sharpens his mental clarity, reduces stress, and stays focused under pressure. His dedication to recovery has kept him competing at an elite level for years, long after many others have retired. “I put a lot of effort into my recovery,” Josh says, making it clear that it’s this commitment that has kept him mentally and physically strong. His routine isn’t just about surviving tough workouts—it’s about thriving, in body and mind.

For gym owners, prioritizing recovery practices within their facilities helps athletes stay sharp, focused, and ready to perform over the long term.

Josh Bridges’ recovery methods aren’t just for professional athletes—they’re for anyone looking to build mental and physical resilience. Incorporating sauna and cold plunging into your own routine could be the game-changer you need, whether you're facing high-pressure competition or the mental strain of everyday life.

As Josh puts it, “Get sleep, get sun, hot-cold contrast therapy, creatine... remove sugar and alcohol from your diet and you will feel better for it.” Josh’s success isn’t just built on hard work—it’s built on smart recovery, something that has kept him at the top for years.

Whether you’re an athlete looking to level up or a gym owner wanting to offer more to your members, it’s time to integrate these recovery practices into your routine. See for yourself how these powerful recovery tools can sharpen both your body and mind. Remember, it’s all about “paying the man.”

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2. Bleakley, C., McDonough, S., Gardner, E., Baxter, G., Hopkins, J., & Davison, G. (2012). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews. https://pubmed.ncbi.nlm.nih.gov/22336838/
3. Cohen, M. (2020). Hydrothermal facilities: Essential services in the age of pandemics. Journal of Water, Sanitation and Hygiene for Development, 183-191. https://dx.doi.org/10.1080/24721735.2020.1838144