There’s something transformative about the feeling after a bathhouse session – the mix of warmth, alertness, and ease. But the lingering sense of vitality isn’t just in your head. It’s the result of a time-tested practice known as contrast therapy, or more commonly, hot and cold immersion.
In this article, we explore the hot vs cold plunge experience in detail, unpacking why the combination is so powerful, what happens to your body when you shift between temperatures, and how you can safely integrate this practice into your wellness routine.
What Is Contrast Therapy?
It’s more than hot then cold. Contrast therapy is a ritual that helps your body and mind reset. It works by alternating between hot and cold temperatures – sauna to cold plunge, steam to ice, heat to chill.
The goal isn’t shock for the sake of it. It’s to invite your body into a rhythmic response: heat to open things up, cold to tighten and draw in. Each shift activates your circulatory and nervous systems in different ways, creating a deep internal workout without the strain.
This practice has stood the test of time for good reason. From Japanese onsens and Turkish hammams to Roman bathhouses and Scandinavian saunas, cultures across the globe have used contrast as a form of everyday healing.
Today, it’s less about tradition and more about tuning in – listening to how your body feels, and supporting it through sensation, breath, and deliberate pause.
The Science Behind Hot and Cold Immersion
At the heart of hot vs cold plunge is your circulatory system. When you expose your body to cold water, the blood vessels near your skin constrict (a process called vasoconstriction). This redirects blood toward your core, helping preserve heat and reduce inflammation.
Conversely, when you return to heat, your blood vessels dilate (vasodilation), improving circulation and allowing blood to return to the extremities. This flushing effect not only supports detoxification but also helps oxygenate tissues and promote cellular repair.
In simple terms: cold slows things down, heat speeds things up – and together, they train your body to adapt and restore more efficiently.
Why It Works
The beauty of contrast therapy lies in its adaptability. Whether you’re looking to recover from physical exertion, manage stress, or simply feel more energised, the hot vs cold plunge method offers a range of benefits:
- Improved Circulation: The alternating constriction and dilation of blood vessels boosts blood flow, supporting cardiovascular health and tissue repair.
- Reduced Inflammation and Muscle Soreness: Cold immersion is known to reduce inflammation and help flush out lactic acid, while heat helps muscles relax and recover.
- Enhanced Mood and Mental Clarity: Exposure to cold water can trigger the release of endorphins and norepinephrine – neurochemicals that support mood, focus, and resilience.
- Better Temperature Regulation: Regular practice can improve your body’s ability to adapt to heat and cold, enhancing thermoregulation and resilience over time.
- Boosted Immune Function: Studies suggest cold exposure can stimulate white blood cell production and strengthen immune response over time.
Inside the Cold Plunge
At Native State, our cold plunge pool is set to ten degrees Celsius – a temperature that activates the nervous system and circulatory response almost instantly. For first-timers, the cold can be shocking. Your breath shortens, your heart races, and your body wants to retreat.
But with calm, controlled breathing and gradual exposure, the experience begins to shift. You’ll find yourself entering a meditative state, fully present and aware of your body and breath.
We recommend starting with one to three minutes in the plunge. It’s long enough to activate the physical benefits, while short enough to remain safe and sustainable – especially for those new to cold immersion.
Breathwork is key. Techniques inspired by methods like Wim Hof breathing can help you stay centred and calm while in the cold. A steady breath makes the plunge not just tolerable, but profoundly grounding.
Warming Up the Right Way
After cold immersion, returning to warmth is where restoration begins. At Native State, you can alternate between our:
- Mineral vitality pool – a gentle reintroduction to warmth, perfect for soothing muscles and calming the nervous system
- Steam room – offers a humid heat that opens pores, promotes detoxification, and softens muscle tissue
- Traditional wood sauna – dry heat that encourages deep sweating, stimulating cardiovascular function and mental clarity
- Infrared sauna – uses radiant heat to penetrate deeper layers of tissue, supporting healing at the cellular level
These spaces activate heat shock proteins, which help repair damaged cells, reduce oxidative stress, and support longevity. Combined with cold exposure, the result is a full-body reset – both physical and emotional.
Making the Most of Your Contrast Therapy Session
There’s no one-size-fits-all routine when it comes to hot and cold immersion. Your session can vary depending on what your body needs that day. Here are some simple ways to begin:
- Start with heat to relax the muscles and ease into the experience
- Move into the cold plunge for one to three minutes (or less if you’re new)
- Return to heat to restore warmth and enhance circulation
- Repeat up to three rounds, or as your body feels comfortable
Each person’s experience will differ, and over time you’ll begin to notice what works best for you. Some visit for muscle recovery, others for the mental clarity it brings. Many simply enjoy the deep calm and refreshed energy that follows.
Conclusion: Let Contrast Become a Practice
Contrast therapy is more than a wellness trend – it’s a ritual for recovery, resilience, and clarity. By alternating temperatures, you teach your body to adapt, strengthen, and reset.
Whether you’re easing muscle tension, chasing endorphins, or looking for a moment of stillness in your day, contrast therapy invites you back into your body in the most honest way possible – through sensation, breath, and presence.
Like any habit worth keeping, it’s the return that creates the impact. And at Native State, we make space for you to come back as often as you need.
Ready to reset with hot and cold therapy?
Our bathhouse is designed to support your body through contrast. From warm mineral pools to a brisk cold plunge, plus access to our infrared sauna and steam room, Native State invites you to experience the full cycle of restoration – on your terms.
Book a one-off session or explore membership options to make it part of your regular rhythm.
