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Contrast Therapy

Hot Meets Cold

Restore. Recharge. Rebalance.

Contrast Therapy is a powerful wellness practice that pairs the deep heat of an infrared or traditional sauna with the invigorating chill of a cold plunge. Alternating between hot and cold stimulates circulation, accelerates muscle recovery, reduces inflammation, and supports mental well-being.

This natural “vascular workout” helps flush toxins, regulate the nervous system, and create balance from the inside out - making it one of the most effective rituals for total-body restoration.

Hot and Cold Therapy: Timing & Temperatures

Infrared or Traditional Sauna

Time 10–15 min

Temp Traditional Sauna: 65–90°C / 150–194°F | Infrared Sauna: 46-52°C / 115-125°F

Therapeutic Results: Loosens muscles, opens blood vessels, promotes detox

Cold Plunge

Time 3 min

Temp 10–15°C / 50–59°F

Therapeutic Results: Reduces inflammation, improves circulation, aids recovery

Repeat

Time 2–3 rounds

Therapeutic Results: Amplifies circulatory and nervous system benefits

Finish Cold (Recovery)

Time Optional

Temp 10–15°C / 50–59°F

Therapeutic Results: Ideal post-exercise to reduce swelling and boost repair

Finish Heat (Relaxation)

Time Optional

Temp Traditional Sauna: 65–90°C / 150–194°F | Infrared Sauna: 46-52°C / 115-125°F

Therapeutic Results: Calms the nervous system and supports restful sleep

Benefits of Contrast Therapy

Physical Health

  • Speeds Up Muscle Recovery
  • Reduces Inflammation & Joint Pain
  • Boosts Circulation & Cardiovascular Health
  • Supports Immune Function
  • Improves Flexibility & Mobility
  • Detoxification

Mental Health

  • Reduces Stress & Anxiety
  • Boosts Mood & Mental Clarity
  • Builds Mental Resilience
  • Improves Sleep Quality
  • Supports Emotional Wellbeing

best time and frequency for contrast therapy

Muscle Recovery & Performance

2–4x
per week post-workout

Stress & Anxiety Relief

3–5x
per week in the evenings

General Wellness

2–3x
per week during the day

Mental Resilience Training

3–5x
per week, morning or daytime

GET THE MOST OUT OF YOUR CONTRAST THERAPY

The tips below will help you boost the results and get the most from your sessions.

  • Choose between infrared or traditional sauna—each offers unique benefits
  • Start with shorter durations and build your tolerance gradually
  • Hydrate well before and after to replenish fluids
  • Incorporate breathwork (e.g., box breathing or Wim Hof method) for deeper focus
  • End on cold for recovery, or heat for relaxation and better sleep
  • Stay consistent—regular sessions maximize long-term benefits