If you’ve been anywhere near social media lately, you’ve probably noticed everyone from celebrities to fitness influencers plunging from steaming saunas into ice baths. Contrast therapy is having a moment right now – but unlike many wellness trends, this one has serious science backing it up.
Ever had that invigorating feeling when stepping from a sauna into a cold shower? Or perhaps you’ve experienced the refreshing sensation of a cool dip after a hot tub soak? That remarkable feeling is your body responding to contrast therapy, and there’s solid science behind those sensations.
What Is Contrast Therapy?
Simply put, contrast therapy involves alternating between heat and cold exposure. Whether it’s using one of our hot tubs followed by an ice bath, or enjoying a session in a Finnish sauna before a cold shower, the principle remains the same.
A typical session might include:
- Heat exposure for 10-15 minutes (hot tub, sauna)
- Cold exposure for 30 seconds to 3 minutes (ice bath, cold shower)
- Repeating the cycle 3-5 times
Some people prefer to end with heat for relaxation, while others finish with cold for an energising effect. Both approaches offer benefits.
Check out our Shell and Katie showing you how it’s done.
How It Works
The magic of contrast therapy lies in how your blood vessels respond to temperature changes:
When exposed to heat, your blood vessels dilate, increasing blood flow and delivering oxygen and nutrients to your muscles. Research published in the Journal of Athletic Training shows that this increased blood flow can be up to 500% during the heating phase.
During cold exposure, these vessels constrict, reducing inflammation and helping flush away waste products. A study in the European Journal of Applied Physiology found that contrast therapy reduced inflammation markers by up to 54% compared to passive recovery.
This alternating process essentially creates a pumping action in your circulatory system. A 2016 study in the Journal of Science and Medicine in Sport showed that this “pumping” effect reduced muscle soreness by 13-14% compared to just resting, helping athletes recover more quickly after intense exercise.
The Benefits Worth Noting
Improved Recovery
For active individuals, contrast therapy can significantly reduce muscle soreness and speed recovery. The increased circulation helps clear metabolic waste while reducing inflammation.
Joint and Pain Relief
If you suffer from joint pain or mild arthritis, the combination of heat and cold can provide natural relief. Cold reduces inflammation while heat improves mobility and relaxes tight muscles.
Immune System Support
Regular cold exposure has been linked to improved immune function. A study in Free Radical Biology and Medicine showed that regular sauna use reduced the incidence of common colds by 30% in participants.
Mental Clarity and Stress Relief
Perhaps one of the most immediate benefits is the mental refresh. Research published in BMC Complementary and Alternative Medicine found that cold therapy reduced symptoms of anxiety and depression by up to 50% in study participants.
Is Contrast Therapy Right for You?
While most people can benefit from some form of contrast therapy, those with heart conditions, high blood pressure, or circulation issues should consult their doctor first.
For everyone else, it’s worth exploring this time-tested wellness practice. Our range of saunas and ice baths are designed to make contrast therapy accessible for home use, letting you enjoy the benefits whenever you need them.
Ready to Experience the Benefits?
If you’re interested in creating your own contrast therapy setup at home, we’re here to help. Whether you’re looking for a hot tub, sauna, ice bath, or a complete wellness system, we can guide you through the options.
Pop into our showroom to see our range of hot and cold therapy options, or give us a call to discuss which combination might work best for your space and wellness goals.
Contrast therapy isn’t just for elite athletes – it’s an accessible wellness practice with benefits for everyone. And with the right equipment at home, it can become part of your daily routine.
And remember – that weird high-pitched noise you make when you first hit the cold water? Completely normal. We all do it.
