Contrast therapy involves alternating between hot and cold – usually sauna followed by ice bath – to support recovery, reduce inflammation and improve circulation.

Switching between hot and cold can stimulate your lymphatic system, reduce muscle soreness, improve resilience and boost your mood and energy.

2–3 sessions per week is a great place to start. More experienced users may benefit from 4+ sessions. Always listen to your body and adjust as needed.

Begin with heat (10–15 minutes), then move into the cold plunge (1–3 minutes). Repeat for 2–3 rounds. Always end on cold for recovery, or warm for relaxation.

Yes – take a 1–2 minute pause between each transition to allow your heart rate to stabilise and help your body adapt to the temperature shift.

For most people, yes – but if you have cardiovascular or circulatory conditions, speak with a healthcare professional before starting.

A full contrast therapy session can last 30–45 minutes depending on how many rounds you do. Shorter sessions still offer benefits.

After your session, drink water or electrolytes, rest, and enjoy the post-session glow. Many users report better sleep and elevated mood following contrast therapy.