I’m all about being warm rather than cold any day of the week. Give me those long, steamy showers, sauna sessions, and hot yoga classes – that’s basically my love language. But let me tell you, nothing kills my mood more than stepping out of that warm slice of heaven and getting hit with an instant chill. It’s my personal version of torture. Surprisingly, I recently discovered that intentionally going from hot to cold has legit health benefits, and many people folks are making it a regular part of their routine.

In the wide world of wellness, influencers and health experts are going gaga over treatments involving extreme temperatures – we’re talking infrared saunas, steam rooms, cold plunges, or even cryotherapy. Research indicates that exposing your body to wild temperature swings might actually has physical benefits, including pain relief, reduced inflammation, and better circulation. But what about the practice of alternating between these extreme temperatures?

Enter contrast therapy or contrast bathing—this method involves deliberate switch between hot to cold (or vice versa) multiple times. It comes with its own set of touted health benefits, making it a hot topic for those on the lookout for holistic wellness practices. So, let’s dive into the essentials—from how contrast therapy actually works to the perks, potential drawbacks, and even tips to try it out at home. Whether you’re a serious skeptic or you’re all in for the polar plunge, we’ve got all the information you need.

In this article

1. How does contrast therapy work?
2. Making contrast therapy practical
3. Science & expert-backed benefits of contrast bath therapy
4. Things to consider in contrast therapy
5. How to do contrast therapy at home

How does contrast therapy work?

In simple terms, contrast therapy involves moving between different temperatures, like going from a warm bath to a cold shower, transitioning from a sauna to a cold plunge, or using a sauna blanket followed by a cold shower. The effectiveness of contrast bath therapy stems from the quick changes it triggers in your circulatory system as you transition from very warm water to very cold water. It affects your blood vessels—cold water makes them contract, while warm water expands them. This temperature shift also influences your heart rate, increasing with cold water and decreasing with hot water. This alternating process turns your blood vessels into a mini-pump, believed by some to help relieve injury symptoms because the increase of blood flow allows for faster cellular recovery.

Making contrast therapy practical

While Instagram and TikTok may feature wellness experts and influencers effortlessly alternating between a cold plunge and a sauna, for most people, the practical reality involves using their bath (referred to as Contrast Bath Therapy) or shower due to its convenience and affordability. According to neuroscientist Dr. Andrew Huberman, just 11 minutes of cold therapy per week can work wonders. On the warmer side of things—especially in the sauna—aim for sessions lasting 5-20 minutes, making a visit to the sauna sanctuary at least 2-3 times weekly.

Practical contrast therapy could mean enduring a brisk three-minute cold shower four days a week, followed by wrapping yourself in a sauna blanket for a delightful 10 minutes. And if you’re living the dream like Kendall Jenner, with a backyard setup boasting both a sauna and cold plunge, a back-and-forth timed dance between the two a few times a week becomes your wellness groove. Bonus tip: for those without a backyard spa, many wellness spots offer access to saunas and cold plunges, allowing you to enjoy therapeutic contrasts without needing your own wellness oasis.

Science & expert-backed benefits of contrast bath therapy

Decreases muscle soreness and beyond

After a tough workout, muscle soreness can sneak up on you a day or so later. In a study, contrast bath therapy stole the spotlight in easing both soreness and weakness in elite athletes, outperforming passive resting. The rapid transition from warm to cold temperatures triggers a dynamic pumping action within your blood vessels, rapidly opening and closing. This process, as revealed by a study led by M. J. Joyner from the Mayo Clinic, is believed to significantly reduce swelling and inflammation.

Interestingly, plunging into cold water alone proved to be just as effective as the alternating hot-and-cold routine. Cold water causes blood vessels to constrict, reducing blood flow to the area and helping to decrease swelling and inflammation. This insight encourages exploring different approaches to ease post-exercise soreness. Hot tip: To make the most of contrast bath therapy, keep the hot water below 104°F (40°C). Temperature matters for optimal results.

Improves energy and focus

Dr. Andrew Huberman highlights that exposure to cold temperatures triggers the release of adrenaline and norepinephrine, instantly revving up our body’s response. This surge not only sharpens alertness but also uniquely persists, offering a lasting lift in energy and focus. This heightened state proves to be a game-changer for tackling daily tasks, whether it’s work assignments or workouts, transforming it into a more productive and efficient approach.

Boosts metabolism

According to Huberman, subjecting yourself to cold exposure can also give your metabolism a boost as your body works to increase core body temperature, burning calories in the process. While the overall calorie burn from cold exposure may not be substantial, it can play a role in converting white fat (energy storage) into beige or brown fat, which is more metabolically active. Additionally, Huberman notes that heat can stimulate your heart rate and blood flow, similar to engaging in cardiovascular exercise. While contrast therapy isn’t primarily aimed at weight loss, it can contribute to initiating and sustaining increases in metabolism over time.

Supports mental well-being

Medical research supports the use of hot and cold therapy to reduce stress hormones, such as cortisol, while promoting a balanced release of the feel-good neurotransmitter serotonin. This not only fosters an overall sense of relaxation but also helps in reducing feelings of anxiety and depression. Furthermore, Dr. Huberman adds another layer to the mental health benefits, highlighting that exposure to cold induces a prolonged release of dopamine. This potent molecule acts as a mood elevator, enhancing focus, attention, and goal-directed behavior. The combination of hot and cold therapies thus emerges as a holistic approach to mental well-being, offering a therapeutic rhythm for both relaxation and mood elevation.

Things to consider in contrast therapy

While hot and cold therapy has a number of benefits, it’s crucial to be mindful of potential side effects and drawbacks. The primary concern lies in the impact of water temperature on your skin.

Monitoring Temperatures

Excessive heat can lead to skin burns, while overly cold water may cause a drop in blood flow rates, potentially resulting in pain and skin damage. To avoid these risks, maintaining hot water temperatures between 98-100°F and cold water temperatures between 50-60°F is essential. In a tub, a simple thermometer suffices, but in the shower, pay attention to your body’s reaction and adjust accordingly.

Sauna Safety and individual considerations

For those opting for sauna heat exposure, Dr. Huberman recommends maintaining temperatures between 176-212°F for a safe and effective experience. After ensuring safe temperatures, contrast therapy is generally safe; however, it’s paramount to consult with a doctor or mental health professional before embarking on any treatments. Specific precautions apply, especially if you are pregnant, sensitive to cold, have heart conditions, poor circulation, or open wounds or broken skin, as these factors may warrant abstaining from contrast therapy due to potential impacts on skin tissue healing. Always prioritize safety and seek professional advice for personalized guidance.

How to do contrast therapy at home

While having a wellness haven with a personal sauna and a luxurious cold plunge may sound like a dream, the reality for many of us is quite different. The good news is, you don’t need extravagant or pricey equipment to enjoy the benefits of contrast therapy at home. Here are some accessible and even budget-friendly ways to incorporate contrast therapy into your routine.

Opt for hot and cold showers or baths

A simple shower or bath can be your gateway to the advantages of hot and cold therapy. Switch between a warm bath and a brisk cold shower. Alternatively, keep it easy by starting with a warm shower (just be mindful of the temperature!) and cap it off with a refreshing cold rinse for a few minutes.

Consider a budget-friendly cold plunge

While you might have come across videos of people enjoying their luxurious at-home cold plunge tubs, know that you don’t have to drain your savings for a comparable experience. Various budget-friendly cold plunge options are available, with prices ranging from a few thousand dollars to a couple of hundred. Pick one that suits both your budget and the available space in your home. Enjoy the benefits of contrast therapy without without breaking the bank or sacrificing your living space!

Try a sauna blanket

Few products have grabbed my attention like a sauna blanket. As someone who loves a good heated blanket, using a sauna blanket feels like the epitome of self-care. These blankets come in a variety of options, with prices ranging from $80 to $800, catering to different budgets. You’ll often find me wrapped up in mine, having a ‘productive’ evening—self-care paired with a good book.

Just use a bowl of ice!

Believe it or not, you don’t need to dive into the whole body contrast therapy. Simply grab a bowl or bucket of ice and dip your face, feet, or hands. It’s a super easy way to get into cold therapy, and all you need is a bowl and a bunch of ice. If it works for Jen Anniston, it’s definitely worth giving a try!

_{Prior to starting any treatments, it’s essential to consult with a doctor or mental health professional. Always seek the guidance of your physician or another qualified health provider if you have any questions concerning a medical or mental health condition. Never ignore professional medical advice or delay seeking it based on information you’ve read in this article.}