Contrast therapy: The surprising health benefits of alternating hot and cold – and how to easily do it at home

Switching between a sauna and an ice bath delivers powerful benefits for body and mind, according to contrast therapy's staunch supports. But how much actual science is there behind the trend? WH investigates.

In what appears to be the new coolest way to socialise, contrast therapy involves moving between environments with extreme (albeit, safe) temperatures, notably, the sauna and ice bath.

In a word: yes. ‘Cycling between heat and cold creates a vascular pump effect,’ says Vanessa Hatton Rivero, UK yoga lead for Virgin Active and founder of Body and Soul Yoga in Romford and Hornchurch. The heat causes vasodilation, increasing blood flow to deliver more oxygen and nutrients to tissues around the body and clear lactic acid. Cold water causes vasoconstriction, narrowing the blood vessels and reducing inflammation. One study found this process of cycling between the two reduced delayed onset muscle soreness (DOMS) after exercise.

Contrast therapy could help you live healthier for longer. Research shows that heat therapy enhances vascular function, which is linked to cardiovascular longevity and ageing, while a separate study found that cold water therapy positively affects cardiometabolic risk factors by helping to reduce blood pressure and improve cholesterol levels. The practice has also been found to help create a more robust immune system. ‘Some studies have noted an increase in white blood cells and antioxidant levels with repeated contrast therapy,’ Rivero adds. ‘At a minimum, regular contrast therapy teaches the body to handle stress, which could support immunity by reducing chronic stress load.’

‘Yes. Going between hot and cold extremes leverages intentional stress, which teaches the body and mind to remain calm under physical and mental pressure,’ Rivero says. ‘Cold immersion initially activates the “fight or flight” response, but by using breathing techniques, participants activate the “rest and digest” response to relax. It also triggers the release of endorphins, adrenaline and dopamine.’

Thermal stress can also increase cognitive performance; one study noted moderate to high use of saunas is associated with lower risks of dementia, while the cold-shock response stimulates proteins that protect against cognitive decline.

‘The key to contrast therapy is to approach it calmly and not rush it,’ adds Rivero. ‘Move between the sauna and cold plunge in gentle rounds, allowing your body to adjust to the temperature changes.’ A common routine, she notes, is 10 to 20 minutes in the sauna followed by one to three minutes in the cold, repeated for two or three rounds.

She recommends two or three sessions a week for recovery and one for general wellness.

Contrast therapy: shower version

Regular contrast therapy can become pricey, so it's not always possible to use a sauna and ice-bath combo. But you can enjoy many of the same benefits while in your shower. Here's how:

1. Stand under the hottest water you can tolerate for three minutes.
2. Switch to the coldest water possible for a minute.
3. Repeat three to five times, ending with cold water.