Stress, burnout, and constant stimulation have become a regular part of everyday life, and some have found that sauna and cold plunge therapy is one of the best ways to escape all of it.
What Is Contrast Therapy?
Contrast therapy combines the benefits of using a sauna with those that come with using a cold plunge.
Warmth Relaxes
Some people have found that a hot bath or a warm drink makes all the difference after a long day. The heat is comforting. It helps the tension melt away and allows you to zone out.
Using a sauna works the same.
Just one session can cause your heart rate to increase and your muscles to loosen. This is because of the release of endorphins and other mood supportive neurochemicals that help you relax.
Cold Resets
Shocking yourself with cold is one of the easiest ways to force all your attention onto your body. The moment the water hits you, nothing matters except resisting the urge to get out of it as fast as humanly possible.
Folks who cold plunge frequently have found that they are less stressed and regulate their emotions well. This is because cold plunges activate your body’s vagus nerve, which can improve vagal tone. In simpler terms, the sharp shock of cold can lessen your mental stress.
Simple idea: The sauna helps your body soften. The cold plunge helps your body reset. The rhythm between the two is what makes contrast therapy feel so powerful.
What Can It Help With?
Anxiety and Stress
Folks who deal with a lot of anxiety usually have higher levels of cortisol, the body’s primary stress hormone.
A session in the sauna can reduce cortisol and trigger an endorphin release at the same time. The combination can help lessen anxiety over time.
Depression
Cold plunge therapy can be a good companion to traditional treatments of depression, as it triggers the release of dopamine and norepinephrine, neurotransmitters that help regulate your mood, motivation, and focus.
Both are usually quite low in those dealing with depression, so finding any way to support those systems can be helpful for managing it.
Trauma and PTSD
People who have experienced trauma tend to dissociate or get stuck in fight or flight mode when triggered. Contrast therapy has been found to assist with both. However, a slow start is necessary, especially when cold plunges are involved.
Cold plunges are great for helping trauma survivors practice working through intense physical experiences in a controlled environment, but they can also trigger panic attacks or intense trauma responses.
If you’re worried about how you’ll respond, acclimate your body to the cold first by starting with cold showers and making sure you have a licensed professional at your side when you try cold plunging for the first time.
Once you start, the cycle of tension and relaxation can help interrupt the physiological patterns that keep trauma responses locked in place.
Sauna and cold plunge therapy is not a cure for these conditions, but it can be a helpful addition to your wellness routine.
Starting Contrast Therapy
Most practitioners and clinical programs use the following as a starting point:
| Step | Starting Range | Purpose |
|---|---|---|
| Sauna | 10 to 15 minutes at 140 to 195°F | Warm the body, loosen the muscles, and settle the nervous system. |
| Cold plunge | 1 to 3 minutes at 40 to 60°F | Create a sharp reset and bring your attention back to the body. |
| Rest | 5 to 10 minutes at room temperature | Let your breathing, heart rate, and body temperature normalize. |
| Repeat | 2 to 3 cycles per session | Build the rhythm of tension, recovery, and reset. |
Frequency matters. The benefits of contrast therapy will usually increase as you use it more consistently.
Who Should Avoid Contrast Therapy?
Sauna and cold plunge therapy is safe for most healthy adults, but it is not for everyone.
Talk to your doctor before starting if you have any of the following:
- Uncontrolled high blood pressure
- Cardiovascular disease
- Raynaud’s disease or peripheral vascular disease
- Pregnancy
- A recent heart attack
How Your Environment Can Impact Your Experience During Contrast Therapy
The environment can have a massive impact on contrast therapy. It is way easier to disconnect and settle into the experience in a space that is quiet, warm, and inviting, than in a space where people are constantly coming and going, like a gym.
Having your own sauna can help with this.
At BW Sauna Co., our focus goes beyond simply building a hot room. We’re dedicated to creating a calm, peaceful environment you want to return to several times a week, whether it’s in your backyard or hitched to your truck while you’re traveling.
For many owners, the sauna eventually becomes more than a wellness feature. It becomes a dedicated space to slow down, recover, and reset.
Bring Contrast Therapy Closer to Home
If you want to experience the benefits of contrast therapy closer to home, BW Sauna Co. has you covered. Explore our custom home saunas, browse our mobile sauna models, or design a custom sauna to suit your needs.
