What is contrast therapy?
Quick answer
Contrast therapy alternates hot and cold exposure in one session, typically sauna or hot water followed by a cold plunge. A common pattern is several minutes of heat then 1–3 minutes of cold, repeated 2–4 rounds. Many people finish on cold for an alert, refreshed feeling.
A typical round structure
A round is often 8–15 minutes of heat (sauna at 150–195°F or a hot tub) followed by 1–3 minutes of cold plunge near 50°F. People usually repeat two to four rounds, ending on cold.
Why people use it
The alternating vasoconstriction and vasodilation is reported to aid perceived recovery and leave a strong contrast sensation. Studios offering both sauna and cold plunge make contrast therapy convenient in a single visit.
Frequently asked questions
Should contrast therapy end on hot or cold?
Ending on cold is common and leaves you feeling alert; ending on heat leaves you more relaxed. Both are acceptable.