Understanding the Physical and Mental Benefits of Contrast Therapy

If you’re looking for a way to amplify your well-being, we recommend trying contrast therapy, which alternates cold water plunging and sauna use.  Explore the benefits here:  

Benefits of Cold Water Immersion

In our previous posts, we’ve discussed the transformative benefits of this type of therapy. Even a short dip into icy cold water offers health boosts, whether you’re a competitive athlete hoping to speed up recovery or an “everyday athlete” seeking a cognitive and mood-stabilizing protocol. 

A growing body of research suggests that cold water immersion positively affects the mind and body. Almost immediately upon submersion, your body will respond by constricting blood vessels and reducing blood flow to inflamed areas, limiting the unwanted accumulation of inflammatory cells. After you exit the cold water, your blood vessels dilate, flushing out metabolic waste products such as lactic acid. 

Cold water plunging is also a game-changer in terms of cognition and mood. Regularly engaging in cold water plunges can improve connectivity between large-scale brain networks if you're struggling with brain fog or an inability to focus. During and after a plunge, your brain releases mood-boosting endorphins and focus-enhancing norepinephrine. 

Benefits of Sauna Use 

Saunas have been around for centuries, and their popularity continues to grow thanks to science-backed benefits. With regular use, sauna therapy may help you: 

• Boost cardiovascular health
• Provide relief from chronic pain
• Improve joint health and range of motion
• Promote optimal blood pressure 

Benefits of Alternating Cold Plunging and Sauna Use

When sauna use and cold plunging are combined, they deliver complementary health benefits that amplify well-being.  Combining these practices creates a "vascular workout," where alternating vasoconstriction and vasodilation improve overall blood flow and may support metabolic function. Research suggests that alternating between cold and hot exposure may enhance stress tolerance and mental clarity while reducing inflammation, making this protocol a powerful tool for recovery and long-term wellness.

A Recommended Protocol - 3 x 10 x 2

For those new to contrast therapy, a great starting point is three rounds of a 10-minute sauna session followed by a 2-minute cold plunge. This protocol provides a balanced introduction to heat and cold exposure benefits without overwhelming your system. However, it’s important to remember that everyone’s tolerance is different. Listen to your body and adjust the timing as needed—if the plunge feels too intense, start with shorter dips and gradually increase your time as you become more comfortable. Similarly, don’t hesitate to take breaks or reduce sauna time if the heat feels overwhelming. Over time, you can slowly extend your exposure or add more rounds as your body adapts, ensuring a safe and sustainable practice that works for you.

Any day that you practice contrast therapy is a good day! Research supports that engaging in this protocol more days than you don’t will optimize your results - so if you can, work it into your schedule four days or more per week. We’d love to see you in one of our studios to try contrast therapy - click here for a discounted day pass. Don’t live or play in Colorado? Connect with us, and we’ll refer you to friends in the industry in your area.