Contrast therapy is the practice of alternating between heat (such as sauna or a hot bath) and cold (like a cold plunge or cold shower) is a powerful way to boost circulation, ease muscle tension, reduce inflammation and support mental wellbeing. Many people find it helps them sleep better, feel calmer and improve overall vitality, while studies also suggest regular sauna use may lower cardiovascular risks and enhance resilience against stress. For athletes and active individuals, contrast therapy has the added benefit of speeding up recovery, reducing delayed-onset muscle soreness (DOMS) and getting them back to training sooner.

Because outcomes are highly dose and protocol-dependent, correct temperatures, durations and transition timing matter and, when used incorrectly (too hot, too cold or for unsafe durations) heat or cold tools can cause harm. For that reason we set temperatures and timing to evidence-based ranges and individual needs and we base our protocols on the latest science and safety guidance so you get the benefit without unnecessary risk.

If you prefer, you can choose to use only the sauna or only the cold plunge — both are effective on their own and can be used as standalone therapies depending on your goals and medical considerations.