Contrast Therapy

Hot-Cold Therapy Protocol (20 - 30 minutes)

Step 1: Pre-Session Prep

Hydrate: Drink a 8 to 16 ounces of water prior to starting.
Stimulate circulation: Get blood flowing with stretching or a 5 minute compression session or red light therapy session.

Step 2: Infrared Sauna

Duration: 10–15 minutes
Goal: Raise core body temperature, relax muscles, increase circulation, and initiate sweat.
Tip: Relax and focus on breathing.

Step 3: Cold Plunge

Duration: 2–3 minutes (beginners can start with 30–60 seconds and work up)
Goal: Activate brown fat, reduce inflammation, and boost mental clarity.
Tip: Breathe deeply and stay calm.

Step 4: Repeat (Optional for Advanced Users)

Repeat 1–2 more cycles: Sauna (10 min) → Cold Plunge (2 min)
This contrast helps stimulate circulation and enhance the body’s adaptive responses.

Step 5: Post-Session Recovery

Dry off and rest: Allow your body to return to homeostasis naturally.
Rehydrate: Replenish fluids lost through sweat.
Stretch: Gentle stretch to support recovery.