What is contrast therapy?
It’s the simple idea of going from hot to cold and back again. You warm up in a sauna, cool down fast in cold water, then rest before the next round. Versions of it go back a long way, from Finnish saunas next to cold lakes to the cold plunge pools at Japanese bathhouses.
How do I switch between the sauna and the ice bath?
Heat
Sit in the dry sauna, about 70°C, until you’re warm right through.
Cold
Step into the ice with the team beside you, and breathe slowly.
Rest
Sit in the shade and let your body settle.
Move steadily from one to the next. If you feel light-headed when you stand up in the sauna, sit for a minute before you go.
How many rounds?
Two or three rounds fit easily into a two-hour visit, with plenty of rest in between.
Is it safe to go from the sauna to the ice?
For most healthy adults, yes, if you go in steadily and keep the dips short. The big change in temperature does put extra load on your heart, so check with your doctor first if you have a heart condition or high blood pressure. Our ice bath safety guide has the warning signs to watch for.
Sauna or ice bath: which is better?
Neither. They do different things. The sauna warms you through, and most people find it relaxing. The ice bath is a short, sharp shock that leaves many people feeling awake. Together they make a rhythm: warm, cold, rest.
Can I do it every day?
Some people do. Listen to your body, and rest if you’re unwell, tired or still cold from your last session.