Contrast therapy combines deliberate heat exposure with a short period of cold exposure. At OLA, that usually means moving from a sauna to a cold plunge at a pace that fits your experience and comfort.
A simple starting point
- Sauna for 10–20 minutes; beginners can start with 10–15 minutes.
- Cold plunge for 1–3 minutes; beginners can start with 30–60 seconds.
- Rest, rehydrate, and repeat only if you feel comfortable.
What is contrast therapy?
Contrast therapy—sometimes called hot-cold therapy—is the practice of alternating between heat and cold. Heat may come from a traditional or infrared sauna. Cold exposure may come from a cold plunge, cool shower, or another controlled method.
The quick change in temperature is what creates the distinct hot-to-cold experience. Your blood vessels widen in response to heat and narrow in response to cold. Cold water can also cause an immediate cold-shock response, including faster breathing and a temporary rise in heart rate and blood pressure.
What happens during the heat and cold phases?
The heat phase
During a sauna session, your skin and core temperature rise, your heart rate may increase, and your body begins to sweat. Many people use this time to slow down, breathe, and relax.
The cold phase
Entering cold water causes blood vessels near the skin to constrict and can make breathing quicken. The first seconds often feel the most intense. Enter in a controlled way, keep your head above water, and focus on calm breathing rather than trying to tolerate the longest possible session.
What does research suggest?
Research has examined contrast water therapy and cold-water immersion mainly in exercise-recovery settings. Some reviews report reduced perceived muscle soreness compared with passive recovery, but study methods and quality vary. This means contrast therapy may be useful in a recovery routine, but it should not be presented as a cure or a replacement for medical care.
Timing also matters. Frequent cold-water immersion immediately after resistance training may reduce some muscle-growth adaptations. If building muscle is your main goal, consider separating regular cold plunges from strength sessions or discuss the timing with a qualified professional.
Should you sauna or cold plunge first?
Many people begin with the sauna and finish with the cold plunge. This warms the body before the cold exposure and creates the classic contrast sequence. Some guests complete one round, while experienced guests may choose two or three. More rounds are not automatically better.
How you finish is a personal choice. Ending with cold can feel alerting, while ending with heat can feel more relaxing. Give yourself time to rest and rehydrate after either approach.
Contrast therapy safety
Heat and cold exposure are not appropriate for everyone. Talk with a qualified healthcare professional before trying contrast therapy if you are pregnant or have a cardiovascular condition, circulation problem, uncontrolled high blood pressure, or another relevant medical condition. Do not use alcohol or intoxicating substances before a session. Exit immediately if you feel chest pain, severe dizziness, confusion, difficulty breathing, excessive numbness, or otherwise unwell.
Try contrast therapy at OLA in Brick, NJ
OLA offers communal and private sauna experiences, cold plunges, and guided support for first-time guests. Review the full OLA experience, explore session and membership options, or read our sauna and cold plunge FAQs before you visit.
Sources and further reading
- Contrast water therapy and exercise-induced muscle damage: systematic review and meta-analysis
- Cold-water immersion and resistance-training adaptations
- American Heart Association overview of cold-water immersion risks
This article provides general educational information and is not medical advice.
Ready to experience heat and cold?
Book an OLA session or contact the studio if you want help selecting your first experience.