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Experience

Contrast Therapy

Hot Meets Cold

Restore. Recharge. Rebalance.

Contrast Therapy combines the deep heat of a Traditional or Infrared Sauna with the refreshing chill of a Cold Plunge. Moving between hot and cold stimulates circulation, accelerates recovery, reduces inflammation, and supports mental balance.

It’s like a natural 'vascular workout' - flushing toxins, calming your nervous system, and helping your body find equilibrium from the inside out. 

Choose between Infrared Sauna and Traditional Sauna for your Contrast Therapy experience. Not sure which sauna is best for you? You can learn more about the differences here.

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

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: Great for recovery after exertion, or for everyday support in reducing swelling and enhancing tissue 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: Gently settles the nervous system and supports deep, restorative sleep

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: Great for recovery after exertion, or for everyday support in reducing swelling and enhancing tissue 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: Gently settles the nervous system and supports deep, restorative sleep

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