Hot/Cold Contrast Therapy

What is Contrast Therapy?

Contrast therapy involves alternating between hot and cold temperatures, typically by using an infrared sauna followed by an ice bath. At our facility, a Thermalist® Instructor guides you through the process. Scientific studies suggest 11 minutes of cold water immersion in total per week and 57 minutes of heat exposure per week provides the best results.

What are the health benefits of ice baths?

Ice baths may reduce stress, pain, and inflammation, enhance cardiovascular function, and increase insulin sensitivity. They also promote better mood, sleep, metabolic rate, and post-exercise recovery. However, avoid cold plunges within 4 hours of resistance training to not hinder muscle development.

Is contrast therapy safe for everyone?

While generally safe, those with high blood pressure, heart conditions, certain medications, or chronic illnesses should consult a doctor first. Avoid use if pregnant, intoxicated, or unable to tolerate heat or cold.

How long should I spend in the sauna?

We recommend 15–20 minutes per sauna cycle. Depending on your total session time, you may complete up to three cycles. Instructors tailor sessions to your comfort and experience level.

How long should I spend in the ice bath?

If you’re new to cold therapy, start with short dips of 30 seconds to 1 minute. The benefit lies in the cold shock to your skin—not extended time. 2–3 minutes is typically sufficient. Always listen to your body.

Can I bring a friend?

Yes! Saunas accommodate four people, and ice baths comfortably fit two. The second person is free, with a small additional fee for a third or fourth guest.

What should I wear?

Rooms are private, so wear whatever feels comfortable—swimwear or nothing at all. Your comfort is the priority.

How is the ice bath cleaned?

Our Odin Ice Baths use continuous filtration, ultraviolet light, hydrogen peroxide, and ozone to maintain water cleanliness and safety.

Is contrast therapy safe for children?

We generally recommend it only for individuals 16 and older. Exceptions may be made for younger users with parental supervision. Cold therapy can be intense for children due to their smaller size and developing thermoregulation.