What Is Contrast Therapy?
Contrast therapy is a wellness modality involving the alternating application of heat and cold. Research suggests that alternating heat and cold stimulation may cause intermittent vasoconstriction and vasodilation (opening and closing of blood vessels), inducing a vascular pumping effect. This process may promote increased tissue blood flow and oxygenation. Enhanced blood flow and oxygenation from vasoconstriction and vasodilation can improve limb function, aid healing, and lead to quicker recovery. Hot and cold therapies are widely implemented in clinics for their effectiveness in managing musculoskeletal injuries.
Saunas and Cold Plunges for Contrast Therapy
According to the Global Wellness Institute, two of the top wellness trends gaining popularity in 2024 are saunas and cold water therapy.
Andrew Loppnow, biohacker and owner of Float Seattle, has observed many benefits from offering contrast therapy to clients.
According to Loppnow, “Alternating between hot and cold provides a powerful reset for both body and mind. I find it meditative and an excellent way to build resilience under stress. Clients often describe feeling euphoric, deeply relaxed, and energized after sessions. Many mention improved sleep, reduced pain, and enhanced mental clarity. One regular guest found incredible relief from chronic joint pain after regular sessions, which they described as life-changing.”
Benefits of Sauna Therapy
Stress Reduction: Sauna use may help alleviate stress and decrease anxiety. It can also improve sleep quality.
Improved Cardiovascular Health: Research indicates that heat exposure from a sauna can improve heart health and help maintain healthy blood pressure. The heat also increases heart rate and sweating, mimicking the physiological effects of exercise.
Improved Lung Function: According to research, regular sauna use could benefit those with asthma and chronic obstructive pulmonary disease (COPD).
Benefits of Cold Immersion Therapy
Anti-Inflammatory Effects: As blood vessels expand and contract, the flushing of toxins can help reduce inflammation in tissues. Athletes often utilize cold plunges for quicker muscle recovery after strenuous workouts.
Stress Reduction: Cold exposure can trigger the release of endorphins, the body’s “feel-good chemicals,” promoting relaxation.
Pain Reduction: Cold exposure can numb nerve endings and temporarily reduce pain sensations.
Improved Immune Function: Exposure to cold water can stimulate the production of white blood cells, which play an essential role in fighting infections.
Increased Metabolism: When the body experiences an extreme drop in temperature, it is prompted to produce heat to counteract the cold. One strategy the body uses is to increase its metabolic rate, thereby burning more calories.
Specialized Wellness Centers for Contrast Therapy
A wellness center can provide an optimized, hassle-free environment to explore the benefits of contrast therapy. Temperatures and water quality are maintained at ideal levels for maximum therapeutic benefits, and staff are available to provide guidance, especially for beginners.
The atmosphere also plays a big role. It’s calming, intentional, and fosters a focus on self-care, which can be hard to replicate at home. Clients can fully immerse themselves in the experience without worrying about logistics or maintenance.
At-Home Contrast Therapy
Setting up your own sauna and cold plunge at home can also be a convenient and potentially cost-effective strategy for access to contrast therapy. Although initial expenses may be high to purchase or build your setup, it could save money in the long run.
If you live in a cold climate, one of the most convenient and affordable ways to implement cold water therapy is to plunge into a nearby body of water. It’s critical to take relevant safety precautions when engaging in this contrast therapy, avoid potentially dangerous waters, and ensure the location is open to the public.
According to Sean McCormick, certified performance coach and host of the Optimal Performance podcast, “There are dozens of great units for cold plunging, ranging from DIY setups using lined refrigerators tipped on their side to $10,000-plus units with UV and ozone filtration. I opted for the Ice Barrel, which works great for me in the Pacific Northwest. My approach changed recently after my interview with Dr. Thomas Seger, where I learned that voluntary cold immersion on its own can lower testosterone. Now, I cold plunge for 4-5 minutes, followed by 20 minutes of variable resistance training. I suggest that everyone work out after cold plunging for hormonal optimization.”
Safety Considerations
Individuals with cardiovascular problems and pregnant individuals should consult a healthcare professional before engaging in contrast therapy such as sauna and cold plunge therapy, as these practices may be contraindicated for certain conditions. It is also essential to stay hydrated and avoid excessive exposure to extreme temperatures. Avoid prolonged sauna sessions to prevent dehydration and overheating.
This article was written for WHN by Max Silverberg who is a published author and health advocate with a background in psychology, meditation, and martial arts. As the founder of wellness-focused programs, he combines modern behavioral science with ancient practices like fasting and meditation to promote sustainable well-being. Max has been featured on podcasts and facilitated workshops on behavioral design and healthy living. Through his writing, he empowers readers to improve their mental and physical health with practical, evidence-based insights.
Contributions by Andrew Loppnow and Sean Mccormick.
Float Seattle kindly provided a complimentary cold plunge and sauna session to facilitate this research.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
Content may be edited for style and length.
References/Sources/Materials provided by:
Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy
https://pmc.ncbi.nlm.nih.gov/articles/PMC6188085
Get Your Sweat On: The Benefits of a Sauna
https://health.clevelandclinic.org/sauna-benefits
Hydrothermal Initiative 2024 Trends
Infrared Saunas and Cold Plunges: Is Everything Old New Again?
https://www.massgeneral.org/news/article/infrared-saunas-and-cold-plunges
Thermal Modalities Including Hot Baths and Cold Plunges Play a Unique Role in Injury Prevention and Recovery
https://www.sciencedirect.com/science/article/pii/S2212628724004584
https://worldhealth.net/news/cold-plunge-could-be-hot-ticket-menopause-relief/
*Note: corrected 45 minutes to say 4-5 minutes on 11/29/2024
*Note added details on complimentary services used for contrast therapy research on 12/5/2024
