Contrast Therapy
Portland, OR
Cold Plunge & Sauna Contrast Therapy
Contrast therapy, involving the use of alternating cold plunges and saunas, is a therapeutic technique designed to enhance recovery, improve circulation, and promote overall well-being.
Contrast therapy is a therapeutic technique designed to enhance recovery
This method leverages the contrasting effects of extreme temperatures to stimulate the body’s natural healing processes. Typically, a session involves spending 12-20 minutes in a sauna, followed by a 2-3 minute immersion in a cold plunge and repeating this cycle several times.
The sauna component of contrast therapy involves exposure to high temperatures, usually between 150°F-195°F (or 125°F-150°F in an infrared sauna). This heat exposure induces sweating, which helps detoxify the body by expelling toxins through the skin. The heat also relaxes muscles, reduces tension, and increases heart rate, simulating a cardiovascular workout. Additionally, the sauna promotes vasodilation, where blood vessels expand, improving blood flow and delivering oxygen and nutrients more efficiently throughout the body.
Following the sauna, immersion in a cold plunge/ice bath – typically in water anywhere from freezing temperature at 33°F up to 60°F – causes a rapid constriction of blood vessels, known as vasoconstriction. This process helps reduce inflammation and swelling, alleviating muscle soreness and joint pain. The cold exposure also triggers the release of endorphins, which can enhance one’s mood and provide pain relief. Furthermore, the sudden change to cold stimulates the autonomic nervous system, which can improve immune function and increase alertness.
Benefits of Cold Plunge and Sauna Contrast Therapy
The alternating heat and cold cycles in contrast therapy offer numerous benefits:
Enhanced Circulation: The alternating vasodilation and vasoconstriction improve overall blood flow, helping to deliver nutrients to muscles and organs while removing waste products more efficiently.
Improved Recovery: The combination of heat-induced muscle relaxation and cold-induced reduction in inflammation accelerates recovery from physical exertion and reduces delayed onset muscle soreness (DOMS).
Pain Relief: Both heat and cold have analgesic effects, making contrast therapy effective in managing chronic pain and acute injuries.
Stress Reduction: The sauna’s heat promotes relaxation and stress relief, while the cold plunge invigorates and energizes, balancing the body and mind.
Immune System Boost: Regular contrast therapy sessions can enhance immune function by stimulating white blood cell production and improving the body’s resilience to stress.
Overall, contrast therapy with a cold plunge and sauna is a powerful practice that leverages the body’s natural responses to temperature changes, offering a holistic approach to recovery, pain management, and overall health improvement.
Our contrast therapy room will host two cold plunges. One will be a true ice bath, set at 33°F for an experienced plunger who may want a more extreme temperature, and another one will be set at approximately 48°F.
We will have one traditional dry sauna and one far-infrared sauna.
You may book the room for just yourself or up to a group of four people. You will not be in the room with another person/party. The private experience is a necessity for a more holistic healing experience.
There is a shower in the room. Please note: the shower is for rinsing off purposes only, not to bathe. A bathing suit is required at all times.