The Science and Benefits of Contrast Therapy

Imagine a simple wellness practice that can boost your energy, reduce stress, speed up recovery, and strengthen your nervous system—all by simply alternating between hot and cold. Contrast therapy, the age-old technique of switching between heat and cold exposure, is gaining modern scientific support for its powerful benefits. Whether you’re an athlete looking to recover faster, someone seeking natural ways to manage stress, or just curious about improving your overall health, understanding the science behind contrast therapy can open the door to a refreshed, balanced body and mind.

Contrast therapy is a practice deeply rooted in Nordic cultures and has been extensively studied by Dr. Susanna Søberg, a leading expert in metabolism and thermal stress. Her research, including the development of the Thermalist Method and the Søberg Principle, highlights how such thermal contrasts activate brown and beige fat, enhancing calorie burning and metabolic efficiency. This process not only supports physical health but also triggers the release of neurotransmitters like dopamine and norepinephrine, which improve mood, focus, and stress resilience. In Nordic countries, where practices like sauna bathing and cold plunging are common, these therapies are integral to daily life, contributing to lower rates of chronic stress and improved mental well-being. Dr. Søberg emphasizes that by embracing discomfort through controlled thermal exposure, individuals can build resilience and promote longevity .

Let’s dive into how this dynamic practice works and how you can easily incorporate it into your daily routine.

What is Contrast Therapy

Contrast therapy is a wellness practice that involves alternating between hot and cold treatments, such as switching from a warm sauna or hot bath to a cold plunge or cold shower. This back-and-forth exposure helps stimulate your body’s circulatory system by causing blood vessels to expand and contract. When your blood vessels expand (dilate) and contract (constrict), it’s like giving your circulatory system a gentle workout. This process helps improve blood flow and makes your vessels more flexible and responsive. When blood vessels dilate during heat exposure, more oxygen and nutrients reach your muscles and organs, which supports healing and relaxation. Then, when they constrict during cold exposure, blood is redirected to vital organs, helping to flush out waste and reduce inflammation. Over time, regularly expanding and contracting your blood vessels through contrast therapy can improve cardiovascular health, lower blood pressure, and boost your body’s ability to regulate temperature and respond to stress more effectively. It’s like training your vascular system to be stronger and more adaptable.

Switching between hot and cold like this gives your circulation a real workout and wakes up your whole system. It’s also a form of healthy stress, known as hormesis. Just like lifting weights makes your muscles stronger, short bursts of heat and cold help train your nervous system to handle stress better.

Research shows this can boost your mood, sharpen your focus, and help your body bounce back faster after physical or mental strain. Over time, this makes it easier for your body to recover from stress, stay calm under pressure, and avoid getting stuck in a constant state of anxiety or overwhelm. People often report feeling more clear-headed, emotionally balanced, and less reactive after regular contrast therapy sessions. Research supports this too—studies show that repeated exposure to controlled stress like cold water can reduce cortisol (the main stress hormone) over time and improve the way your brain regulates emotions.

So, while the shock of cold water or the heat of a sauna might seem intense at first, your body is learning something important: how to face stress, adapt to it, and bounce back stronger. In other words, become more resilient!

Benefits of Contrast Therapy

Boosts Circulation
Hot and cold exposure helps your blood vessels open and close, improving blood flow and oxygen delivery throughout your body.

Reduces Muscle Soreness
Great for post-exercise recovery—it can ease aches, reduce inflammation, and speed up healing.

Supports the Nervous System
Helps your body switch between stress and relaxation modes, building resilience and improving how you handle stress.

Improves Mood and Mental Clarity
Increases feel-good chemicals like dopamine and serotonin, which can lift your mood, improve focus, and reduce anxiety.

Strengthens the Immune System
Stimulates white blood cell production and helps the lymphatic system flush out toxins.

Enhances Sleep Quality
Helps regulate your nervous system, making it easier to relax and fall into deeper sleep.

Speeds Up Metabolism
Cold exposure in particular can increase brown fat activity, which burns more energy and may support healthy weight management.

Increases Energy and Alertness
The rush from cold exposure can leave you feeling energized and focused for hours afterward.

Promotes Skin and Joint Health
Improved blood flow helps nourish skin and reduce joint stiffness or pain.

Builds Mental Toughness
Getting through hot and cold cycles takes focus and discipline—great for building willpower and confidence.

How to Get Started with Contrast Therapy

Jumping straight into the full sauna and cold plunge routine can feel a bit overwhelming, especially if you’re new to contrast therapy. Like with most wellness practices, it’s best to start gently and gradually build up your comfort and tolerance over time

Step 1: Start with What You Have
You don’t need fancy equipment to try contrast therapy. If you have access to a sauna, that’s great, but a warm bath or hot shower works just as well. For the cold part, you can use a cold shower, a basin of cold water, or even an ice pack on your wrists or neck to start.

Step 2: Keep It Simple and Short at First
Begin with gentle contrasts. For example, spend 2–3 minutes in warm water or a sauna, then switch to 30 seconds to 1 minute of cold water. Repeat this cycle 2 or 3 times. As you get comfortable, you can gradually increase the time spent in each phase.

Step 3: Pay Attention to How You Feel
Contrast therapy should feel invigorating but not overwhelming. If you ever feel dizzy, overly uncomfortable, or unwell, pause and try shorter sessions or less extreme temperatures. Drink water well before and after your session, as temperature fluctuations can lead to dehydration.

Step 4: Make It a Regular Practice
Try to fit contrast therapy into your routine 2–3 times per week to start seeing the benefits. Many people find it helpful to do this after exercise, in the morning to wake up, or in the evening to unwind before bed. Finding a consistent time helps turn it into a habit.

Step 5: Combine with Other Wellness Practices
Contrast therapy works wonderfully alongside practices like yoga, meditation, or gentle stretching. For example, you might do a short yoga flow, then a sauna and cold plunge session, followed by some deep breathing or mindfulness to maximize relaxation.

Helpful Guidelines:

Cycle Repetitions: Perform 3 to 4 cycles of hot followed by cold for optimal benefits.

Stay Hydrated: Drink plenty of water before and after your session to support your body’s natural detox and recovery processes.

Frequency: Aim to practice contrast therapy 2–3 times per week for best results.

Finish with Cold: To maximize the metabolic benefits of contrast therapy, it’s best to end your session with a cold phase. Finishing with cold exposure encourages your body to naturally rewarm itself afterward, which activates brown fat—a special type of fat that burns calories to generate heat. This process not only helps boost your metabolism but also improves your body’s ability to regulate temperature and burn energy efficiently. Over time, regularly stimulating brown fat through cold exposure can support weight management, increase energy levels, and enhance overall metabolic health. So, wrapping up with a cold phase isn’t just invigorating—it’s a powerful way to give your metabolism an extra boost.

Hot Therapy: Typically between 37°C to 40°C (98°F to 104°F). This range is warm enough to promote blood vessel dilation, relaxation, and sweating without causing overheating or discomfort. Saunas often operate around 70°C to 90°C (158°F to 194°F), but for contrast therapy, you can use lower heat exposure times or infrared saunas that operate at lower temperatures.

Cold Therapy: Usually between 10°C to 15°C (50°F to 59°F) for cold plunges or ice baths. Cold showers might be a bit warmer but still cold enough to cause blood vessel constriction and activate the nervous system. Starting with slightly warmer cold water (around 15°C) can be easier for beginners, gradually working toward colder temperatures as tolerance builds.

Is Contrast Therapy Good?

Incorporating contrast therapy into your wellness routine offers a simple yet powerful way to enhance your overall health—from improving circulation and speeding up recovery to strengthening your nervous system and boosting your mood. Backed by science and embraced by traditions worldwide, this natural approach to managing stress and supporting your body’s resilience can be tailored to fit any lifestyle. Whether you’re new to it or looking to deepen your practice, starting with small, consistent steps can unlock lasting benefits. At Shanti-Som, we encourage you to explore the invigorating balance of heat and cold as part of your wellness habits, and discover how contrast therapy can help you feel more energized, calm, and connected—inside and out.