Sauna and Cold Plunge: A Simple Guide to Contrast Therapy

Contrast therapy sounds technical, but it’s intuitive. Warm the body. Cool it down. Rest. Repeat.

Sauna heat causes blood vessels to expand, increasing circulation and relaxing muscles. Cold plunge does the opposite — constricting vessels, reducing inflammation, and sharpening awareness. Moving between the two creates a powerful circulatory response.

A simple flow:
• 10–20 minutes in the sauna
• 30 seconds to 2 minutes in cold
• Rest and hydrate
• Repeat as desired

There’s no need to chase discomfort. Sauna should feel deeply warm, not punishing. Cold plunge should feel bracing, not panicked. Breath is your guide.

The benefits compound over time: better recovery, improved mood, stronger stress tolerance. But perhaps the greatest benefit is learning how to stay present through sensation.

Contrast therapy teaches balance. Effort followed by ease. Intensity followed by rest. A pattern the body recognizes immediately.