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There are few wellness trends like contrast therapy. It seems every fitness influencer, leadership coach, and healthy hobbyist is touting the benefits of cold plunging and saunas these days. Netflix’s Battle Camp had an entire challenge/punishment around extreme cold plunging for its reality stars, while Bryan Johnson’s documentary showed him using contrast therapy as one of his many tools for reversing aging.

In this blog, I’d like to deep dive (no pun intended) into contrast therapy, which is the practice of combining cold plunging and a sauna bath to improve overall well-being. I’ll share the benefits of both, the risks and considerations, and I’ll also be sharing a really cool company that I came across that can bring the power of contrast therapy to your backyard.

What is contrast therapy?

Contrast therapy is a common practice used by physiotherapists and sports medicine specialists to help improve a person’s recovery after an intense training session or when recovering from an injury.

Studies show that the benefits of contrast include:

• improved circulation
• reduced muscle fatigue and cramping
• reduced pain, swelling and lactic acid build-up
• decrease inflammation
• improved mood and mental clarity
• release of “slow dopamine”
• improves both physical and mental symptoms of PMS, peri-menopause, and menopause

Essentially, it builds a very deep level of resilience, where “resilience” is your body’s ability to quickly adapt and self-regulate in extreme environments. It means resilience to colds and flus, injuries, and drastic changes to your environment.

We live in a world that’s becoming more and more designed to be convenient and comfortable. Which is great in some ways, but as a former personal trainer and someone who cares deeply about the health of our societies, I also worry about how we are decreasing our resilience.

Luckily, contrast therapy is becoming more available to folks like you and me. Most gyms have a sauna, and many Scandinavian-style spas offer contrast therapy as part of their experience. Now, we are seeing more and more companies popping up that are developing contrast therapy tools that we can bring into our own homes, like Plunge. More on that later!

Let’s first look at each phase of contrast therapy, the benefits, and the considerations of each.

What is cold plunging?

Cold plunging is the practice of submerging your body in very cold water. Typically around 60 degrees Fahrenheit, or about 15.5 degrees Celsius. The temperature is often debated by true cold plunging enthusiasts and scientists, but 60 degrees Fahrenheit or 15.5 degrees Celsius is a good place to start, and then you can work your way down.

If you’ve ever jumped into a cold pool, lake, or you ran out of hot water and were stuck in a cold shower, then you’ve experienced the sensation that is an essential part of cold plunging.

That feelings is shock, and maybe even the sensation of adrenaline.

This is because your body is constantly trying to maintain homeostasis. Homeostasis is very complex, so for the sake of this article, I’ll focus on the temperature associated with homeostasis – 98 degrees Fahrenheit, or 37 degrees Celsius.

So when you quickly go into an environment that is 38 degrees Fahrenheit/11.5 degrees colder than that, the body kicks into high gear to try and regulate itself. Heart rate increases, you may feel like your breathing is constricted as your diaphragm contracts and struggles to fully relax in the cold temperature.

All of this feels like an extreme feeling of stress, and in today’s very comfortable world, you may feel inclined to get out of there right away and return to your comforts.

However, staying in the bath and going to a place mentally where you support your body as it regulates is where so many of the benefits come from. Mentally, you learn how to focus, slow down, and stop the stress in its tracks.

You learn how to take control of your breathing, a powerful connection to your nervous system, and that will further decrease your stress levels.

All this leads to a surge in “slow dopamine”, which is essentially the type of dopamine that we produce when we push through the hard thing. It’s our body’s internal reward system to say that was a hard thing, but here’s a mood boost to let you know this is a good thing, and you should come back and do it again.

Once you’ve regulated your nervous system and the initial shock wears off, then your muscles and joints can experience the recovery benefits associated with cold plunging. Inflammation decreases, lactic acid buildup slows down, and your muscles are flooded with essential nutrients to rebuild and prepare for your next training session.

Cold Plunge Considerations

This all sounds great, but it is also very important to consider your personal condition before trying cold plunging. If you align with any of the following, it is best to speak with your doctor before trying cold plunging:

1. Cardiovascular Conditions: Individuals with a history of or current heart disease, high blood pressure, or arrhythmia (irregular heartbeat) should be very careful with cold plunging. Cold water immersion causes your blood vessels to constrict, which can increase blood pressure and stress the heart. This also goes for folks who are on medications that affect heart rate or blood pressure, like beta-blockers.
2. Peripheral Neuropathy: A doctor’s approval is essential if you experience any numbness or dysfunction in your ability to sense temperature in your hands and feet. You might not be able to accurately gauge your body’s response to the cold, which could lead to detrimental.
3. Compromised Immune System: If you have a compromised immune system due to conditions like HIV/AIDS or from chemotherapy, you should consult a medical professional. Your body’s response to cold stress might be unpredictable and potentially harmful.
4. Pregnant folks: You should always consult your doctor when looking into extreme temperature treatments while pregnant. The effects of extreme cold on pregnancy have not been thoroughly studied.
5. Anyone with an open wound or skin infections should avoid cold plunging to prevent bacterial exposure and potential infection.
6. Epilepsy: Cold shock can trigger seizures in some individuals with epilepsy.
7. Fever or acute illness: The body is already under stress when fighting an infection, and adding cold exposure can be dangerous. (I actually did this once when I had a very bad fever in college, and can confirm that it does not help to take a cold shower.)

Cold Plunging and the Menstrual Cycle

Before moving on to the benefits of sauna, or heat therapy, I want to quickly touch on a final consideration for women and folks with a menstrual cycle. I’ve spoken about cycle syncing on my blog before, which is the practice of syncing up your training styles and nutrition with the phases of your cycle to better support your hormones.

Well, you can actually cycle sync your cold plunges as well. One of my favourite authors and doctors who specializes in women’s hormones and the menstrual cycle, Dr. Jolene Brighten, recommends the following cold plunge cycle:

1. Menstrual phase (days 1-5): Avoid cold plunging as your body is more sensitive to extreme temperatures at this time. Rest, refuel, and be kind to your body at this time.
2. Follicular phase (days 6-14): 2-3 minute cold plunge to improve circulation and support your increasing energy levels
3. Ovulation phase (days 15-17): 1-3 minutes to support physical performance and your mood.
4. Luteal phase (days 18-first day of your period): A quick 30-90 seconds will be just enough to reduce PMS symptoms, but won’t be so long that you end up exacerbating them.

So you’ve had your cold plunge, which means it’s now time for part 2 of contrast therapy – getting in a nice, cozy sauna!

What are the benefits of the sauna?

So you’ve braved the cold and had your invigorating plunge. Now it’s time for the other half of contrast therapy: the cozy, comforting heat of a sauna. If cold plunging is about shocking the body, sauna is about relaxing, expanding, and detoxifying.

If you’ve never experienced a sauna, they are basically a small room with wood benches and a central heat source. That heat source is cranked up to about 150°F to 195°F (65°C to 90°C) and the goal is to sweat.

They’ve been a staple of many cultures for thousands of years, most famously in Finland, where they are a central part of life and community. Sauna is actually a Finnish word!

There are a few different types of saunas, and it’s worth knowing the difference:

• Traditional Finnish Saunas use a wood-burning or electric heater to warm rocks. You can often pour water on these rocks to create steam, which raises the humidity and creates a different kind of heat experience.
• Infrared Saunas use infrared light to heat your body directly, rather than heating the air around you. This means they operate at a lower temperature, but can still cause a profuse sweat. Many people find the heat from infrared saunas to be more tolerable for longer periods.

The Benefits of Sauna

Just like cold plunging, your body goes to work as soon as you step into a sauna. The heat causes your blood vessels to expand (the opposite of what happens in cold water), which increases blood flow and circulation. Your core body temperature rises, mimicking a fever, which is why saunas are often said to have immune-boosting benefits.

But the benefits don’t stop there. Regular sauna use is linked to:

• Improved Cardiovascular Health: By increasing your heart rate and circulation, sauna use can be a mild form of cardiovascular exercise. Studies have shown that frequent sauna use may be linked to a lower risk of heart-related issues.
• Stress Reduction and Mental Clarity: The deep relaxation that comes with sitting in a warm, quiet space is a powerful antidote to hustle and bustle of everyday life. The heat helps to relax your muscles, and the quiet time allows your mind to slow down. I love to finish my workout, have a cold shower, and then jump into the sauna for a few minutes before work. You can’t have devices in there, so it’s a few moments of pure peace and quiet to prepare mentally for the day ahead.
• Muscle Recovery and Pain Relief: The increased blood flow helps deliver oxygen and nutrients to sore muscles, speeding up recovery and reducing post-workout pain. Being in a sauna also helps activate heat-shock proteins (HSPs), which help support muscle recovery.
• Detoxification: While your kidneys and liver do the heavy lifting of detoxification, sweating is one of your body’s natural ways to get rid of toxins. The deep sweat you experience in a sauna helps to cleanse your skin and remove heavy metals and other impurities.

Sauna Considerations

While saunas are safe for most people, the heat can be intense. There have been many occasions where I’ve gone into a sauna at a spa and it is just too hot. It’s important to listen to your body and know when to get out. Here are a few important considerations:

• Dehydration: You will lose a lot of fluid through sweating. It’s crucial to drink plenty of water before and after your sauna session to stay hydrated.
• Dizziness or Nausea: If you start to feel lightheaded, dizzy, or nauseous, get out of the sauna immediately and cool down slowly. Pushing through these sensations is a bad idea.
• Pregnancy and Underlying Conditions: Just like with cold plunging, pregnant individuals and those with pre-existing heart conditions, very high blood pressure, or a history of fainting should consult a doctor before using a sauna.
• Alcohol and Medications: Avoid using a sauna if you have been drinking alcohol or are taking medications that affect your blood pressure.
• Duration: Start with a shorter session, around 5-10 minutes, and gradually increase your time as you become accustomed to the heat. Most sessions last between 15-20 minutes.

The Ultimate Combination: Contrast Therapy

Now that you understand the benefits of both cold plunging and sauna, you can see why they make such a powerful combination. By moving between the two extremes, you send your body on a rollercoaster of vasoconstriction and vasodilation. This process is believed to pump blood throughout your body, further stimulating circulation and delivering nutrients.

Whether you’re looking for physical recovery, a mental reset, or just a new way to challenge yourself, the combination of hot and cold can be a powerful tool in your wellness routine.

How to start contrast therapy today

We are busy women, so it is important to recognize that this therapy will take about 10 minutes out of your day, at a minimum. If you can spare 10 minutes at any point in your day, then contrast therapy has the potential to take your current health routine to the next level.

So how cam you start contrast therapy today? You have a few options:

1. Most affordable option: Take a cold shower, followed by a warm bath.
2. Mid-range option: Use your gym’s facilities
3. Mid to high range option: see if your local Scandinavian spa offers a membership so you can go through their contrast therapy circuit on a regular basis, just like you go to the gym.

Now, for those of you who want to bring contrast therapy home, there are a ton of companies that offer solutions. Most cold plunge companies sell you some type of vessel that you have to fill with water and ice. But I came across a company, called Plunge, that actually offers a state-of-the-art system for cold plunges that doesn’t require you to use all your freezer space for ice bags. They also sell saunas, so you can get your contrast therapy solutions all in one place.

Is it an investment – absolutely, and they do offer $0 down, 0% financing options to help you get into a cold plunge or sauna faster. You will also need space in your home or backyard, and some cash to invest in their products, but if we girl-math it, it’s really saving you from going to the spa for the same experience and giving you time back on your life, which is truly valuable.

To learn more about Plunge, check out my complete review of Plunge here.

As always, I’d love to know if you’ve ever tried cold plunging before? If so, have you experienced any (or all) of the benefits listed here? If you haven’t how will you try cold plunging? Leave it in the comments below!