Contrast Therapy

Health Benefits

Contrast therapy—alternating between the heat of a sauna and the chill of a cold plunge—is a powerful way to boost your health. One of the key players behind its benefits is a group of molecules called heat shock proteins (HSPs). These proteins act like your body’s internal repair crew, activated by the stress of heat and cold to protect and heal your cells.

Anti-Aging and Cellular Health: HSPs act as cellular “clean-up crews,” removing damaged proteins and preventing the buildup of cellular debris, which is linked to aging. Contrast therapy’s ability to upregulate HSPs may slow cellular aging and improve overall tissue health.

Improved Cardiovascular Health: HSPs protect heart and blood vessel cells from stress, improving their resilience. The sauna’s heat lowers blood pressure over time and enhances blood flow, while the cold plunge strengthens blood vessels through vasoconstriction. HSPs support this process by preventing cellular damage in the cardiovascular system.

Improved Mood - Stress Resilience and Mental Health: HSPs help protect brain cells from stress, supporting mental clarity and resilience. The sauna promotes relaxation by reducing cortisol, while the cold plunge triggers endorphin release for a mood boost. HSPs enhance these effects by stabilizing neurons and reducing oxidative stress in the brain.

Reduced Inflammation and Pain: Contrast therapy lowers inflammation by combining cold’s ability to reduce swelling with heat-induced HSPs, which calm inflammatory pathways, beneficial for both acute recovery and chronic conditions.

Faster Muscle Recovery and Repair: HSPs, especially HSP70, help repair damaged muscle proteins caused by exercise or stress. During contrast therapy, the sauna’s heat increases blood flow to muscles, while the cold plunge reduces inflammation. HSPs ensure that muscle cells recover faster by stabilizing proteins and clearing out damaged ones.

Better Sleep Quality: Enhances sleep by regulating the body’s stress response and circadian rhythm. The sauna promotes relaxation, and the cold plunge calms the nervous system, leading to deeper, more restful sleep.

How It Works

• Sauna (Heat Stress): In the sauna, your body temperature rises, mimicking a fever-like state. This signals your cells to produce HSPs, particularly HSP70 and HSP90, which help stabilize proteins, prevent cellular damage, and promote repair. The heat also increases blood flow, delivering oxygen and nutrients to tissues, which HSPs support by ensuring cells use these resources efficiently.

• Cold Plunge (Cold Stress): Jumping into cold water causes a rapid drop in skin and muscle temperature, triggering a secondary stress response. While cold exposure alone can stimulate HSPs to protect cells from damage, the contrast with heat amplifies this effect. The sudden shift from vasodilation (expanded blood vessels in the sauna) to vasoconstriction (narrowed blood vessels in the cold) creates a “pump” effect, enhancing circulation and signaling HSPs to repair tissues stressed by the temperature swings.

• Combined Effect: The alternating stress of heat and cold supercharges HSP production, creating a synergistic effect.

When you alternate between a sauna and a cold plunge, your body undergoes rapid changes in temperature, creating a controlled stress response. Here’s how it works:

Contrast Therapy Sessions

1 Session

$35

$150

$300

5 Sessions

Monthly Unlimited

Bring a friend for $20 with any session!

Frequently asked questions

How long for each therapy?

Our contrast therapy appointments are booked in 30 minute intervals. This allows for around 15-20 minutes in the high-heat traditional sauna, a minute or two to towel-off sweat and transition to the plunge area, and 2-5 minutes to plunge.

Is it safe/clean for me to enter the plunge?

There will always be a staff-member present to assist with entry/exit for your plunge. To stay safe during a session, listen to your body as much as possible; this practice is in part about learning your mind and body's limitations and most cold plunge incidents are caused by ignoring warning signals. We will encourage you to start slowly, with shorter sessions and higher temperatures than what you may have seen or heard elsewhere. Being overexposed, under-hydrated, or losing control of consistent breathing are three of the biggest causes of cold plunge incidents.

We replenish our plunges with clean water frequently. Our tubs have integrated skimmers and powerful filters, and a proper pH is maintained at all times.

How does contrast therapy work?

Heat influences our blood vessels to vasodilate, or widen. This promotes better blood flow to areas that may struggle to get it, be it our muscles, organs, or other tissues. Cold influences vasoconstriction to our extremities as the body shunts blood to our vital organs, including the brain! This redirection of blood forces the body to take inventory of what is happening and prepare better for the next time a temperature shift or other immune system threat knocks on the door.

Does shivering after a plunge mean it was too cold?

No! Shivering after a cold plunge is actually encouraged, as it influences our body's natural thermoregulation and boosts cellular metabolism (the Soberg Principle). This typically lasts for less than 10 minutes. It is recommended that people take time to heat back up naturally and not take a hot shower, which can dampen some of the benefits we're seeking.

How should I prepare to do contrast therapy?

Please consider that make-up, skin, and hair products can clog our filter system and lead to decreased availability of our plunge units. Bring a towel into the sauna and use it to wipe away any excess sweat before entering the plunge. Many people like to enjoy water or electrolytes while in the sauna to ensure proper hydration and response to the contrasting temperatures.

Should I do contrast therapy before or after a workout?

This is a somewhat controversial topic. There are studies that show cold plunging after a workout can mildly blunt the hypertrophy and strength-building process, which might deter heavy lifters chasing gains. But receiving the cognitive benefits of cold plunge depend heavily on the bioavailability of striatal dopamine receptors, which happens when we eat magnesium-rich foods, caffeine, and EXERCISE. A plunge following a cardio, HIIT, or moderate-intensity lift appears to be beneficial in increasing mitochondrial genesis in muscle and even increasing strength over time. Our general takeaway is unless you're a bodybuilder, plunging after a workout is a fine choice.

I've never done a sauna session, or cold plunge. Is contrast therapy safe for me?

Contrast therapy, for most, will impart the greatest amount of stress on the body compared to our other therapies. For someone just beginning a wellness journey, it's generally recommended that they consider starting with infrared sauna and do a few solo cold plunges before playing with a more potent 'thermal switch.' The risk of dehydration, light-headedness, and other side effects from these contrast therapy is heightened by going from 0 to 100 - we want everyone to be safe while chasing their desired goals and are happy to have a conversation with you about where to start in our office.

How else can I create more heat shock proteins (HSP)?

Another potent stressor on the body- exercise!

How hot is the sauna?

HOT. Our sauna is set to 185°F (with two levels of seats), powered by a robust 300-pound rock heater for consistent, radiant heat that enhances your experience.