In the last few years, cold plunges and saunas have leapt from niche wellness rituals to the mainstream. Celebrities, biohackers, and pro athletes swear by the benefits of icy plunges and sweat-soaked heat sessions—but what happens when you pair them together? The practice is officially known as contrast therapy, and according to experts, it might be where the real magic happens.
To fully unpack the hype, we asked experts to explain the health benefits of contrast therapy and whether it’s actually worth your time. Here’s what they had to say.
- ABOUT OUR EXPERTS: Renee Young, N.D., is a naturopathic doctor and founder of the Young Naturopathic Center for Wellness. Nichole Shiffler, N.M.D., is a naturopathic medical doctor and owner of Be Well Medical Primary Care.
What Is Contrast Therapy?
Contrast therapy is a practice that involves alternating between hot and cold exposure, says Renee Young, N.D., a naturopathic doctor and founder of the Young Naturopathic Center for Wellness. For example, this might look like alternating between sitting in a sauna and hopping into an ice bath. “The temperature swings create a powerful ‘vascular pump’ that moves blood and lymph (a clear, watery fluid in the immune system that collects waste, bacteria, and excess fluid from tissues) through the body more efficiently, so think of it as circulation therapy rather than a masochistic wellness trend.”
The practice has been popularized by athletes, longevity enthusiasts, and biohackers alike for being low-tech, relatively accessible, and quick to deliver noticeable benefits, like reduced inflammation and improved mental clarity, says Nichole Shiffler, N.M.D., a naturopathic medical doctor and owner of Be Well Medical Primary Care. It’s often used for athletic recovery and rehabilitation, but has also become a staple in many spas and health clubs, where hot tubs (typically around 100 to 104 degrees) sit alongside cold plunge pools (generally around 50 to 60 degrees), she adds.
The Potential Benefits Of Contrast Therapy
A growing body of research continues to explore the perks of contrast therapy, but one of the biggest known benefits is improved circulation, Young says. Heat causes blood vessels to dilate, increasing blood flow, while the cold causes them to constrict, reducing blood flow and slowing circulation. Alternating between the two can then create a “pumping” effect that helps move blood, oxygen delivery, and nutrients more efficiently through the body, she explains. “Think of contrast therapy like playing an accordion,” Young says. “As it expands and contracts, air moves more efficiently, and your blood vessels function in much the same way.”
The process of switching between hot and cold temperatures can also speed up post-workout recovery by reducing muscle and joint inflammation, Shiffler says. This is because research found that cold exposure decreases inflammation and nerve sensitivity, while heat increases blood flow, relaxes tight muscles, and flushes out waste products (like lactic acid) that can contribute to fatigue and muscle soreness.
Beyond the physical perks, contrast therapy may also support mental well-being. “Cold exposure, in particular, activates the nervous system and increases norepinephrine and dopamine, which can improve mood, focus, and stress resilience,” Young says. This may be why ice baths and cold showers feel jolting at first, yet often leave you feeling refreshed and energized long after you warm up. In fact, studies suggest many people report reduced anxiety, better sleep, and a powerful mental “reset” after a plunge in cold water.
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What’s more, moving between hot and cold temperatures can train your nervous system to better handle stress and recover more efficiently, essentially acting as “reps” to condition your stress response, Young says.
All that said, while contrast therapy can be highly effective, it’s not a magic cure-all. “Contrast therapy works best as part of a bigger picture, so it’s still important to prioritize regular movement, sleep, and hydration,” Young says. “I see the best results when people use it strategically for recovery and stress regulation—not as a daily endurance contest.”
Who Is Contrast Therapy Good For?
Contrast therapy is generally considered safe, but Young cautions that individuals with underlying conditions—such as uncontrolled high blood pressure, cardiovascular disease, arrhythmias, Raynaud’s syndrome—and those who are pregnant should avoid it until they consult a doctor. This is because the rapid transitions between hot and cold can put significant stress on the cardiovascular and nervous systems, potentially causing blood pressure fluctuations and reduced blood flow to the heart.
How To Incorporate Contrast Therapy Into Your Wellness Routine
If you have access to a sauna and cold plunge, great! But you certainly don’t need to go to a fancy spa to benefit from contrast therapy. “You can do it right in the shower,” Shiffler says. “Shower in warm water for five minutes, then switch to cold water for 30 seconds. Repeat this cycle two to three times, and you’re effectively doing contrast therapy.” Alternatively, you can fill your bathtub with ice water and use the shower for the hot portion.
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You can do contrast therapy every day, but to start safely, here are the key do’s and don’ts, according to Young and Shiffler.
Do:
- Start gradually: Begin with shorter cold intervals and slowly increase duration. Overdoing contrast training or jumping straight into extreme temperatures can cause dizziness and/or dehydration, so Young stresses the importance of easing into it to give your body time to adapt.
- Breathe and stay calm: Focus on slow, controlled breaths to counteract the body’s natural shock response, which can cause rapid heart rate and gasping, especially when in cold water. Breathing intentionally also activates the parasympathetic nervous system (the network of nerves that relaxes your body after periods of stress) to help you stay calm and increase endurance.
- Listen to your body: Stop if something feels off. You should feel refreshed, not drained.
Don’t:
- Jump into extremes on day one: Ice baths or very hot saunas should be approached gradually. Experiment with changing the temperature of your shower first.
- Push through dizziness or illness: Stop immediately if you feel lightheaded, sick, or otherwise unwell.
- Force discomfort: Contrast training should feel invigorating, not punishing.
- Do it alone in large bodies of water: Always have someone nearby for safety.
- Ignore pre-existing health conditions: Anyone with uncontrolled high blood pressure, heart issues, arrhythmias, Raynaud’s syndrome, or who is pregnant should speak with a healthcare professional first.
The Bottom Line
The biohacker bros and all-star athletes are onto something here; contrast therapy can definitely help you feel refreshed for your next workout, better manage stress, and more. Ease in by playing with the temperature of your shower and remember that this practice should feel invigorating, not torturous!