CONTRAST THERAPY

Contrast therapy, the practice of alternating between heat (sauna) and cold exposure (cold plunge),
can enhance recovery, boost immunity,
and foster mental clarity
all while leaving you feeling
refreshed, rejuvenated and revitalised.

How Contrast Therapy WorksIn the Sauna• The heat from the sauna elevates your core temperature, causing blood vessels to dilate (vasodilation)• This improves blood flow and circulation, increases your heart rate, and helps your muscles relax• You also sweat, promoting detoxification by expelling toxins from your skin.In the Cold Plunge• The sudden cold exposure causes your blood vessels to constrict (vasoconstriction)• This slows your heart rate, reduces inflammation, and boosts recovery by flushing metabolic waste and delivering oxygen-rich blood to your cells

Benefits of Contrast TherapyEnhanced RecoveryContrast therapy has been shown to speed up muscle recovery and reduce soreness after workouts.Enhanced CirculationSwitching between vasodilation and vasoconstriction helps strengthen your cardiovascular system and improve blood flow.Stress ReliefThe sauna provides relaxation and endorphin release, while the cold plunge activates your parasympathetic nervous system, calming the body and mind.Reduced InflammationCold exposure is a proven way to minimize inflammation and swelling, helping with joint and muscle pain, aiding in recovery from exercise or injury.Boosted Immune FunctionRegular contrast therapy may enhance your immune system, making you more resilient to illness.Mental Clarity and ResilienceThe extreme shifts in temperature train your mind to remain calm under stress, fostering mental toughness and clarity.
The stimulating effect on the nervous system can also lead to increased alertness and mood elevation.

How to Optimise Your Contrast Therapy SessionTo get the most out of contrast therapy, follow these guidelinesStart with HeatSpend 15–20 minutes in the sauna to increase circulation, relax your muscles, and start sweating.
This primes your body for the cold plunge.Transition to ColdStep into the Cold Plunge bath for at least 2 minutesRepeat if DesiredFor a more intense session, alternate between the sauna and ice bath up to three times, always finishing with the cold plunge.Warm Up GraduallyAfter your session, allow your body to return to its normal temperature naturally.

Important ConsiderationsGradual AdaptationIf you’re new to contrast therapy, start with shorter durations and less extreme temperatures. Gradually increase the intensity as your body adapts.IndividualisationListen to your body and adjust the protocol based on your tolerance and comfort levels.HydrationProper hydration is crucial throughout the process.
Drink plenty of water before, during, and after your sessions.BreathingFocus on deep, controlled breathing, especially during the cold plunge, to help regulate your body’s response.Safety FirstIf you have any underlying health conditions, consult a health professional before starting contrast therapy.

Who Should Avoid Contrast Therapy?While contrast therapy offers numerous benefits, it’s not suitable for everyone.Consult a healthcare professional if you -• Have cardiovascular conditions, including high or low blood pressure or heart disease.• Are pregnant.• Have respiratory issues or difficulty with sudden temperature changes.• Suffer from Raynaud’s disease or similar circulatory disorders.• Are recovering from an acute injury or illness.

We want you to love and get as much out of your sessions as we do from ours :-)Together, we are HIVE.