The Benefits of Hot Cold Contrast Therapy: Why You Need This in Your Routine

We’re big believers in taking care of both your body and mind and one of our favorite ways to do that is through hot and cold contrast therapy and the long list of benefits it unlocks. Contrast therapy is one of the most simple and super effective practices that anyone can try and incorporate into their routine. It is a fantastic mental challenge and always leaves you with an energizing “Superhuman” feeling after you finish up. Whether you’re looking to boost recovery, support your nervous system, or just feel amazing, contrast therapy has you covered. Let’s break it down and show you why it’s critical for contrast therapy to hold a spot in your routine with the many benefits it offers! 

What is Hot and Cold Contrast Therapy?

Hot and cold contrast therapy involves alternating between heat (like a hot tub or infrared sauna) and cold (like a cold plunge or ice bath) in timed intervals. If you don’t have access to a cold plunge or hot tub, you can also try alternating between really hot showers and icy cold ones! This practice stimulates your circulatory system, soothes sore muscles, and helps balance your nervous system. It's a practice that can benefit everyone, from athletes to stay-at-home parents, young professionals to retirees, and anyone who truly wants to improve their overall wellness, live a healthier lifestyle, and take care of their mind and body. 

The Benefits of Cold Plunges

A cold plunge might be a bit of a shock to your system at first, but the benefits make it worth the chill. Immersing yourself in cold water helps reduce inflammation, alleviate muscle soreness, and improve circulation. It also stimulates the release of endorphins, giving you a natural mood boost. Plus, cold exposure trains your body to handle stress better, making you more resilient over time.

The Benefits of Hot Tubs

On the flip side, soaking in a hot tub is like giving your muscles a big, cozy hug. The heat increases blood flow, relaxes tight muscles, and helps your body release tension and stress. It’s also great for calming the mind and encouraging relaxation, which is why so many people turn to hot tubs for stress relief. A hot tub is the perfect place to unwind, chat with friends, and let your body relax!

Contrast Therapy Benefits and Why Contrast Therapy is a Game-Changer

While hot and cold therapy independently both have plenty of benefits, combining the two together is truly what takes things to the next level. Alternating between heat and cold creates a "vascular workout" for your circulatory system, improving blood flow and oxygen delivery throughout your body. Whether you’re recovering from a tough workout or just want to clear your head, contrast therapy can make a big difference. Here’s why contrast therapy really stands out:

1. Boosts Circulation 

Contrast therapy forces your blood vessels to constrict in cold water and then dilate in heat, creating a “pump” effect that flushes out waste products and delivers oxygen-rich blood to muscles faster than using just heat or cold alone.

2. Enhances Recovery & Reduces Inflammation

Cold therapy reduces inflammation and numbs pain, while heat relaxes muscles and improves flexibility. When combined, contrast therapy provides a balance—reducing soreness while preventing stiffness that can come from cold therapy alone.

3. Maximizes Lymphatic Drainage

The hot-cold transition helps your lymphatic system flush out metabolic waste more efficiently, reducing swelling and speeding up recovery from workouts or injuries.

4. Trains Your Nervous System for Resilience

Switching between hot and cold helps regulate your autonomic nervous system, improving your body’s ability to handle stress—both physically and mentally. It strengthens the activ ity levels in your vagus nerve which is linked to better recovery, reduced anxiety, and improved overall well-being.This back-and-forth also promotes a balanced nervous system, shifting you between states of rest and activation to help you recover faster and handle stress better. The result? You feel more energized, less sore, and ready to take on whatever comes your way.

5. Provides a More Comprehensive Mental Reset

Cold therapy alone can be intense, and heat alone may feel too relaxing. The contrast between the two helps reset the body and mind—leaving you both invigorated and calm, and ready to take on whatever your day or week may throw at you!

6. Heart Health Boost

Your heart loves contrast therapy! Those alternating hot and cold temperatures give your blood vessels a serious workout, challenging them to expand and contract. Think of contrast therapy as cardio for your cardiovascular system. This process helps regulate blood pressure, boosts overall heart health, and keeps your circulation running like a well-oiled machine. Over time, you’ll enjoy better endurance, healthier blood flow, and a reduced risk of heart-related issues.

How Often Should You Practice Contrast Therapy?

Consistency is key when it comes to reaping the full benefits of contrast therapy. For most people, 2-5 sessions per week is a great starting point depending on your activity, stress levels, or wellness goals. If you’re new to it, start slow and gradually increase your exposure to the hot and cold temperatures as your body adapts. At RESET, our guidance specialists will guide you through each step of the process to ensure you’re comfortable and getting the most out of each of your sessions.

Ready to Feel Amazing? Let’s Go.

The benefits of hot and cold contrast therapy go way beyond muscle recovery alone. From better circulation and heart health to boosted energy and resilience, this practice is one of the most effective ways to level up your wellness and give your recovery a major boost. Whether you’re looking to recover faster, improve your cardiovascular health, or just feel better, it’s a powerful practice that delivers real results. We'd love to see you for a session! Pop by a studio today and get your session in! Stay chill!