FIRE
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ICE
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BENEFITS
The Benefits of Contrast Therapy
Contrast therapy means moving between a hot sauna and a cold plunge in rounds. Here's what that back-and-forth can do for your body and your head.
Less Soreness
Studies on athletes have found that alternating hot and cold water can ease muscle soreness and that heavy-legged feeling in the days after hard training.
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Better Circulation
Heat widens your blood vessels, and cold tightens them. Switching back and forth makes your circulation work harder, which is part of why you feel loose afterward.
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Sharper Focus
Cold water sets off a sharp rise in norepinephrine, a hormone tied to alertness. That's why a plunge leaves you so clear-headed.
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Stress Relief
Time in the heat, followed by slow breathing as you cool off, gives your body a chance to come down out of stress mode.
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HOW IT WORKS
Your First Contrast Session, Step by Step
Book and Get Your Code
Choose a 30, 45 or 60-minute slot online. Your entry code reaches you before you arrive.
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Warm Up in the Sauna
Stay until you're sweating steadily. For most people that takes 10 to 15 minutes.
Take the Plunge
Lower in, breathe out long, and stay as long as it feels manageable. Under three minutes is plenty.
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Rest, Then Repeat
Sit down for a few minutes and let your body settle, then go again. Two or three rounds make a full session.
FREQUENTLY ASKED QUESTIONS
Common Questions About Hot and Cold Therapy
New to switching between heat and cold? These are the questions that come up most.
Heat opens up your blood vessels and raises your heart rate. Cold narrows the vessels and brings your heart rate back down. Switching between them gives your circulation a workout, and people use it for recovery, relaxation, or both.
Start with heat. Being fully warm first makes the cold much easier to step into, and you'll be able to stay in longer.
There's no fixed rule. Once or twice a week is a common place to start, and our 4- and 8-session packs make regular visits cheaper.
Most people come after. If building muscle is your main goal, some research suggests waiting a few hours after lifting before a long cold plunge, so plan your session for later in the day.
Yes. Your booking includes a guest, and having someone to count down the plunge with makes the first round a lot easier.
