Therapy OVERVIEW

Contrast therapy alternates between heat and cold to create a simple, repeatable “stress + recover” cycle for the body.

• Heat (Infrared Sauna): warms the body more directly than traditional saunas, so many people find it comfortable at lower temps while still producing a deep sweat and relaxation response.

• Cold (Cold Plunge): short, controlled cold-water immersion that stimulates a rapid alertness response and is commonly used for recovery routines.

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At Recharge Danvers, the heat side is powered by a Clearlight Sanctuary Retreat full-spectrum infrared sauna, and the cold side is a temperature-controlled Revive Acrylic Plunge for consistent, repeatable plunges.

 

WHY

Why do Contrast Therapy?

Because the hot/cold alternation can create a “vascular pump” effect (warm = open up, cold = tighten up), while also training the nervous system to shift from stress → calm.

 

People typically use Contrast Therapy for:

• Recovery + soreness support (especially after intense training days)

• Stress downshift (mental reset) + mood lift after the session

• Circulation support + “whole-body refresh”

• Better sleep routines (when used earlier in the evening and finished appropriately)

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RECOMMENDED

Great for:

• People who want a structured recovery ritual (especially athletes, lifters, runners, high-stress professionals)

• Sore muscles, stiffness, “heavy legs,” and overall recovery days

• Anyone who responds well to heat for relaxation but wants the alertness and resilience benefits of cold

 

Avoid or get medical clearance first if you have:

• Unstable heart disease, uncontrolled blood pressure, arrhythmias, recent cardiac events

• Pregnancy, seizure disorders, fainting history

• Heat intolerance conditions, dehydration/fever/acute illness

• Raynaud’s or significant circulation disorders

 

If you’re new to cold, start conservative and never “shock” yourself.

 

HOW OFTEN

A practical cadence for most people:

• Start: 1–2 sessions/week for the first 2 weeks

• Routine: 2–4 sessions/week (most common)

• Advanced: up to 5 days/week if you tolerate it well and recover well

 

Beginner Protocol (10–18 minutes total)

1. Sauna: 6–10 minutes (easy sweat, not max heat)

2. Cold Plunge: 20–45 seconds (calm breathing, head above water)

3. Rest: 2–3 minutes (slow nasal breathing)

4. Repeat for 1–2 rounds.

 

Standard Protocol (18–30 minutes total)

1. Sauna: 10–15 minutes

2. Cold Plunge: 45–120 seconds

3. Rest: 2–5 minutes

4. Repeat for 2–3 rounds.

 

How to “finish” your session:

• Finish with COLD if you want energy/focus afterward

• Finish with HEAT (or a longer rest) if you want to downshift toward sleep

 

OTHER BENEFITS

Beyond “it feels incredible,” the most evidence-aligned benefits include:

• Post-exercise recovery: cold-water immersion is widely studied for soreness and recovery outcomes (protocols vary)

• Heat therapy: passive heating/sauna research supports relaxation, perceived wellbeing, and cardiovascular markers in some study designs (evidence quality varies by outcome)

• Contrast therapy: evidence is promising but still developing; results vary due to differences in protocols (timing, temps, rounds), but mechanisms are consistent with vascular and nervous system responses

 

SUMMARY

Contrast Studio is a high-impact wellness ritual that combines:

The deep relaxation + circulation response of infrared sauna with the alertness + recovery routine of cold plunge.

When done consistently and safely (short cold exposure, hydration, gradual progression), it can become a cornerstone habit for recovery, resilience, and stress control. Click the buttons to learn more about each therapy.