Contrast Therapy: What It Is, How to Do It, and Its Benefits

What is Contrast Therapy?

Contrast therapy involves alternating between heat and cold over a specific period of time—hence the word “contrast.”

Typically, you start by exposing your body to heat—through a sauna session or a hot tub—and then follow with cold exposure, like a cold shower or ice bath session.

This process can be repeated several times. The exact temperature and duration depend on your body’s tolerance and experience with both heat and cold.

How to do Contrast Therapy?

Start with a sauna session of 10–15 minutes, depending on your comfort level and experience.

After the sauna, take a shower. Why? When you exit the sauna, the toxins released through sweat remain on your skin. Showering helps remove them before they can be reabsorbed through the skin once it cools down and blood vessels constrict during cold exposure.

Then, move on to cold-plunging for about 2–3 minutes. Again, this can vary depending on your experience.

You can alternate between sauna and cold immersion for 2 or 3 cycles, depending on your comfort and tolerance. You can do this daily, but if you’re just starting, begin slowly—once or twice a week is enough.

Important: Always finish the protocol with cold.

The Benefits of Contrast Therapy

Boosts and improves circulation, helping deliver more nutrients and oxygen throughout the body.
Reduces pain and speeds up muscle recovery by increasing blood flow and decreasing inflammation. The combination of heat and cold works better together than either alone for relieving delayed-onset muscle soreness.
Improves skin health. Sauna sessions promote intense sweating, which opens pores and eliminates dirt and dead skin cells. Adding cold exposure further enhances skin health by promoting autophagy—the body’s natural cellular recycling system. Autophagy helps break down old or damaged cells and reuse their components to create new, healthy cells.
Anti-aging effects. Increased circulation delivers more nutrients and oxygen to skin cells, promoting regeneration and a youthful glow. The circulation boost may also stimulate collagen production.
Enhances mental health. Both practices offer powerful opportunities to relax, meditate, and clear the mind. According to Andrew Huberman, this type of protocol can help strengthen the body’s resilience to stress by activating the sympathetic nervous system.

Susanna Søeberg, PhD and metabolism scientist, explains:

“It’s important to think of heat and cold exposure as ways to reduce inflammation in the body. If we can do that, we open the door to preventing diseases like type 2 diabetes, depression, anxiety, and Alzheimer’s. Reducing inflammation is key to lowering the risk of modern lifestyle diseases like these.”

What to Know Before Starting Contrast Therapy

Consult your doctor. If you have any medical conditions—especially cardiovascular issues—check with your doctor before starting, as this practice can be physically demanding.
Start slow. If you’re new to saunas or cryotherapy, build up gradually. Your body needs time to adapt.
Stay hydrated. Always hydrate before and after your sessions to avoid dehydration.
Listen to your body. Pay attention to how you feel during heat and cold exposure. Exit immediately if you feel dizzy, lightheaded, or experience any discomfort.

(*) Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a healthcare professional before adding sauna or cryotherapy sessions to your routine.

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