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-water immersion) 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.

The Benefits of Contrast Therapy

There are many proven benefits to this protocol, including:

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.”

How to do Contrast Therapy

Here's the step-by-step:

Start with a sauna session.
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. This time is also helpful to rest and calm your heart prior to cold-plunging. Fast transitions intensify the contrast; slower transitions smooth the experience.
Move on to cold-plunging.
Repeat. You can alternate between sauna and cold immersion for 2 or 3 cycles, depending on your experience, comfort and tolerance.

Time and temperature depending on your experience:

Beginners:

Sauna: 65–75°C for 8–10 minutes

Cold-Plunge: 10–14°C for 1–2 minutes

Intermediate:

Sauna: 76–85°C for 10–15 minutes

Cold-Plunge: 7–9°C for 2–3 minutes

Experienced:

Sauna: 86–90°C for 8–15 minutes

Cold-Plunge: 4–7°C for 2–3 minutes

(*) Mentioned sauna temperatures are for dry saunas. Steam saunas operate at lower temperatures (given the 100% humidity). The format is the same: start at lower, more comfortable temperatures and gradually increase them as you build your adaptation to heat.

How to end the protocol based on your goals:

For morning focus and activation → end with cold to elevate adrenaline and energy levels. Remember to move your body and do light exercises post-plunge to regain core body temperature and further activate your body.
For evening unwind → finish with sauna, since cold-plunges activate your system and can interfere with sleep. After the sauna session remember to drink water and take a cool (not super cold) shower to balance your core temperature.

Breathing techniques for sauna & cold-plunge:

In heat: Easy nasal breathing keeps heart rate and perceived heat lower.
In cold: Inhale through the nose and exhale (longer and controlled) through the mouth. Avoid breath holds in the cold.
In between: Two minutes of relaxed walking or gentle mobility. If your breathing is erratic and you can’t stabilize it, you’re not ready for the next step or round.

What to Know Before Starting Contrast Therapy

A few key things to keep in mind:

More rounds, less time. It’s better to do short and repeatable rounds than doing just an extra-long sauna and cold session.
Uncomfortably cold, but always safe. This is the golden rule when doing cold exposure: a temperature that challenges you, but doesn’t compromise your health.
Start slow. If you’re new to saunas or cold-plunges, build up gradually. Your body needs time to adapt and build resilience.
Stay hydrated. Always hydrate before and after your sessions.
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.
Don’t skip rest windows between cold and heat.
Change one variable at a time and see how your body responds: Time, temperature, or rounds.
(If you have the tools) Track simple body signals: Sleep, recovery, alertness, stress. If sleep or mood trends down for 3+ days, reduce contrast therapy dose.

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.

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