Last updated March 30, 2026
By switching between hot and cold temperatures, contrast therapy can help reduce inflammation, improve circulation and reboot your system.
I stood there on the edge of the pool, thinking to myself, “This is exactly why I moved out of New England. The cold.”
It was a birthday trip to an established wellness resort and spa in Scottsdale, Arizona. Seeking respite, peace and restoration, taking a dip in a freezing, cold plunge pool was not exactly on the typical relaxation agenda I would set up for myself.
However, there I was on my birthday in my almost birthday suit, ready to experience all of the benefits of the hot and cold plunge pools at CIVANA Wellness Resort & Spa. With three onlookers, I did an inner monologue countdown, promising myself to just go for it: “three, two, one. Go all in or nothing.”
The experience went as follows. First, the immediate rush that came over my body; then, shock, followed by warmth. Lastly, my body recognizing and questioning, “What the heck is this and why are you doing this to yourself, Sara!”
We’ll figure this out later; for now, stick with the commitment to go for it.
Contrast Therapy 101
Hot and cold therapy, also known as contrast therapy, is a popular treatment used in resorts and spas to help relax the body and mind. This type of therapy involves alternating between hot and cold treatments to stimulate circulation, reduce inflammation, ease muscle tension and improve overall health.
Hot and cold therapies have been around for thousands of years. Truly an experience to try and more popular than ever, now at many well-known resorts, spas and gyms.
The Romans were the first to be recognized for implementing this methodology. The benefits of hot and cold plunges and contrast therapies are not only healing and awakening, but they are also anti-aging and re-energizing for the entire body.
After this initial full plunge into the cold depths of the pools in the heat of the desert, followed by a hot bath to balance it all out and bring my body back to recognition, I felt more energized, lighter and clear-minded.
All of this led me to want to know more about the ins and outs of thermo-therapies. To spare you the time to research, here are the basics of what I found out about hot and cold contrast therapy.
Benefits of Contrast Therapy
Contrast therapy is a natural healing practice that combines hot and cold temperatures to improve overall health and well-being. It has been used for centuries in many cultures but has recently gained popularity due to its numerous benefits.
While heat increases blood flow throughout the body, cold or deep freeze reduces blood flow, decreasing circulation. By alternating between hot and cold temperatures, contrast therapy can help reduce inflammation, improve circulation and even promote weight loss. In addition, it can also help relieve pain from muscle tension or injury.
My first cryotherapy experience at a center in West Hollywood, Los Angeles, I can attest to reducing and almost removing all pain in my knee and ankle from an old running injury.
Taking before-and-after photos, I also noticed a reduction in the size of my waist and legs, likely due to decreased inflammation from flying the previous week and from walking so much in the hills of LA.
Overall, by taking advantage of the therapeutic properties of both hot and cold temperatures, contrast therapy can be an effective way to treat physical ailments.
What Treatments Are Available?
Hot treatments can include saunas, steam rooms, hot tubs, hammams or Jacuzzis, while cold treatments can include ice baths or wraps. By alternating between hot and cold treatments, this therapy can help reduce stress levels while improving circulation throughout the body.
Notably, these are just a few of the treatments available, as many cultures and destinations—especially when traveling internationally—have their own traditional contrast therapies to share with visitors.
Hot and cold therapy is a popular treatment used to reduce pain and inflammation. It can help relieve muscle aches, joint pain, headaches and other physical ailments.
Here are a few tips that I learned to implement if you’re also new to the hold and cold, or contrast, therapy world:
- bring a swimsuit
- bring an extra change of clothes
- shower off prior
- don’t think too much about the cold therapy before jumping in
- if you can do two minutes in the freeze, wonderful
- if you can do 30 seconds in the freeze, great
- if you can do 10 seconds in the freeze, you did it
- now get in the heat and thaw
- repeat three times between cold and hot, if possible
- shower off after
- journal after to create your own body feedback on the experience
Fire & Ice Takeaway
I wasn’t too keen on getting into the cold at first either. However, after receiving the benefits of the contrast therapies, it became a bit like running daily. It gradually wore on me, and now I personally enjoy the bit of euphoria that I get after. I feel recharged, restored and energized for the rest of the day. Not to mention, at the top of my game.
Snapshot
- Try contrast therapy, the practice of alternating between hot and cold temperatures, to reduce inflammation, boost circulation and leave your body feeling lighter and more clear-headed.
- Know that this isn’t a wellness fad: hot and cold therapies date back thousands of years, with roots in Roman bathing culture, and the science behind improved blood flow and reduced muscle tension holds up.
- Explore the options available to you, from saunas and hammams on the hot side to ice baths and cryotherapy on the cold side. Many resorts, spas, and gyms now build contrast therapy into their programming.
- Start wherever you’re comfortable. Even 10 seconds in the cold plunge counts, and you can build from there as your body adapts.
- Commit to the full cycle by alternating between cold and hot for three times if you can, showering off and journaling about how your body responds to track what works for you.
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