What Is Contrast Therapy? A Beginner’s Guide & Benefits
Our expert: Kira Mae Kazuko, breathwork artist and Level 1 Wim Hof Method instructor. Get free access to her Contrast Therapy meditations.
You’ve heard of the sauna, and you’ve heard of cold plunging — but have you heard of Contrast Therapy? Both hot and cold therapy have been touted for centuries as beneficial wellness practices for body and mind, but combining them for contrast therapy makes them a powerful pair for your workout recovery.
What Is Contrast Therapy?
Contrast therapy is the practice of alternating between hot and cold immersion for a variety of physical and mental benefits. The healing power of contrast therapy has been enjoyed and practiced ceremonially in many civilizations past, from Native American sweat lodges to Greco-Roman public baths to Japanese onsens.
With contrast therapy experiencing a revival in many homes and wellness centers in recent years, you might be wondering how you can feel the benefits yourself. We created a guide to contrast therapy for beginners with advice from Alo Moves instructor and Level 1 Wim Hof Method instructor, Kira Mae Kazuko.
How Does Contrast Therapy Work?
The TL;DR version — “the heat increases circulation and relaxes your muscles, while the cold constricts blood vessels to decrease inflammation,” says Kazuko. These practices work in tandem to bring your body back to balance, especially after a tough workout or bouts of soreness.
Contrast therapy as a practice is still being studied as an effective form of therapy. However, there is some research on contrast hydrotherapy we can look to (cold and hot baths), and a handful of studies on sauna and cold plunge individually that can point toward the overall benefits.
Benefits of Contrast Therapy
Reduces pain and muscle soreness
A 2013 study of contrast water therapy found "significantly greater improvements in muscle soreness recovery" compared to rest alone. And while it should be noted that cold water immersion alone produced the same results, there’s no denying the relaxing, ah-inducing effects of a nice warm bath or sauna session.
Improves post-workout recovery and performance
A 2006 study of post-match recovery strategies in rugby players found that contrast water therapy resulted in “an enhanced rate and magnitude of recovery” compared to passive recovery alone.
Promotes injury recovery
A 2016 study looking at participants with ankle strain showed that contrast therapy (compared with heat alone) reduced swelling three days after injury.
Reduces stress by releasing feel-good hormones
Cold water immersion specifically releases neurotransmitters like dopamine and serotonin, which contribute to feelings of happiness and pleasure.
And the good news: It might only take one dip to make a difference. A 2021 study looking at even a single event of cold-water immersion found a significant improvement in mood and reduction in negative traits such as tension, anger, depression, fatigue, and confusion.
Improves sleep quality
While most studies focus on the impacts of contrast therapy on physical recovery, the benefits of contrast therapy create better conditions for restful sleep. Relaxed muscles, lower stress levels, and less inflammation make you more comfortable and primed for good sleep.
Boosts heart health
By alternating between vasodilation (blood vessels expanding) in the sauna and vasoconstriction (blood vessels narrowing) in the cold plunge, you can increase your circulation. Better circulation helps regulate blood pressure, increase vascular health, and deliver oxygen-rich blood and nutrients throughout your body.
How to Do Contrast Therapy at Home
Don’t have access to a sauna or cold plunge tub? You can mimic the benefits at home in a few different ways.
Instead of a sauna: warm shower, warm bath, sauna blanket, sauna tent
Instead of a cold plunge tub: Cold bath, ice bath, cold shower
It’s helpful to have a guide when you’re new to contrast therapy. We recommend Kira Mae Kazuko’s Contrast Therapy series on Alo Moves. It’s an audio-guided collection of cold plunge and sauna meditations that you can try free with a 14-day trial.