Plunging between icy baths and steamy soaks might sound extreme, but contrast therapy is making waves in wellness circles. Backed by science, this traditional therapy promises faster recovery from fitness, reduced inflammation, and a serious endorphin rush. Steph Taylor explains. 

In the pursuit of better health, recovery, and mental resilience, more people are turning to contrast therapy: the alternation between heat and cold to support wellbeing in a natural, effective way. 

 Saunas, particularly infrared and traditional steam models, offer more than just relaxation. They help improve circulation, lower blood pressure, support detoxification through sweating, and promote faster muscle recovery after intense exercise. Even better, the heat triggers the release of endorphins, making regular sauna sessions a natural mood booster.

 On the flip side, ice baths (or cold-water immersion) help reduce inflammation, ease sore muscles, and sharpen mental clarity. The cold triggers the body’s fight-or-flight response, increasing dopamine levels and helping to build mental resilience. Over time, many people report better stress management, deeper sleep, and increased energy.

 When used together, saunas and ice baths create a contrast therapy cycle that amplifies the benefits of each. The rapid change in temperature boosts lymphatic drainage, improves circulation, and stimulates recovery at a cellular level.

 With the growing popularity of contrast therapy, more people are bringing these rituals into their own homes. High-quality, at-home saunas and ice baths are now more accessible than ever, making it easy to incorporate these proven wellness tools into daily life. 

Steph Taylor’s Guide to Sauna & Cold Plunge

At its most simple, hot temperatures cause blood vessels to dilate (widen), increasing blood flow and relaxing muscles; while cold water causes blood vessels to constrict (narrow), reducing inflammation and swelling. The alternating temperatures create a ‘pumping’ effect in the circulatory system, which helps flush out metabolic waste and bring fresh, oxygenated blood to tissues.

Switching temperatures also activates the autonomic nervous system – hot triggers a parasympathetic (relaxing) response, while cold triggers a sympathetic (alert) response. This contrast can leave people feeling both energised and relaxed.

A common routine involving hot-cold water plunge might include:

• 15–20 minutes in sauna at a comfortable hot (80–100°C)
• 2–5-minute cold plunge (10–15°C)
• If you are new to cold plunge, start with shorter durations and gradually increase as you get used to it. It is important to finish with cold to reduce inflammation.

Steph Taylor is passionate about sharing the benefits of hot-cold therapy and regularly sees first-hand how the use of saunas and ice baths can make a noticeable difference in how people feel and recover. alpinespas.co.nz