Contrast Therapy

Don’t Get Cold Feet; Try This Hot Trend

By Melanie Preis

If you’ve ever had an injury, chances are someone’s told you to ice it… or use a heating pad… or both. The mixed advice can be confusing. But contrast therapy says: why choose?

From pro athletes to wellness influencers, everyone seems to be dipping into this buzzy trend—literally. While an ancient greek and roman practice that dates back 2,000+ years, contrast therapy or contrast bathing, is gaining traction in spas, gyms and recovery studios across Atlanta and beyond. The method alternates between cold and hot exposure to keep your body on its toes, and while it may look intense—icy plunges followed by steamy saunas—the results and cult-following speak for themselves.

Why Everyone’s Talking About Contrast Therapy

Contrast therapy’s extreme temperature shifts constrict blood vessels during cold exposure, then dilate them with heat, enhancing blood flow, flushing out toxins and delivering nutrients to your muscles.
The result? A cascade of full-body benefits, including:

• Improved immune health and circulation

• Reduced inflammation and pain

• Boosted mood and stress relief

• Faster physical recovery

• Enhanced mental clarity

“Cold exposure reduces inflammation, boosts metabolism, and triggers the body’s natural recovery process; heat exposure helps relax muscles, increase blood flow and improve flexibility,” says SweatHouz’s Matt Gregory. “Both are proven to activate the body’s stress response, building resilience and improving overall recovery.”

At SweatHouz, which has seven locations in Atlanta, clients reserve a private suite with customizable lighting and sound to set the mood. Sessions begin with 20–30 minutes in an infrared sauna, heated up to 170°F, followed by a 1–3 minute cold plunge in 48–55°F water. In between, a vitamin C shower helps cool down and refresh the skin.

“For first-timers, it’s key to start with shorter intervals, balancing temperature and duration to acclimate—gradually increase exposure as your body adapts,” says Gregory.

Not Just for Athletes

Though cold plunges have long been associated with sports recovery, contrast therapy offers benefits for a wide range of people.

Lisa Benson, owner of Pause East Cobb, says it’s great for:

• Individuals managing chronic pain or arthritis

• Entrepreneurs and high performers needing energy and focus

• Anyone looking to reduce stress, anxiety and improve sleep quality

At Pause, the contrast therapy cycle includes nine minutes in the sauna, a 3-minute cold plunge, a 3-minute rest—and repeat. A 60-minute session usually includes four full cycles, while a 30-minute session allows for two.

Keep in mind that more time in the cold plunge doesn’t mean extra benefits. According to Benson, a typical cold exposure lasts 2-5 minutes, which is enough to trigger the body’s adaptive response. Physical responses include circulation activation, inflammation reduction and recovery stimulation; mental responses include building resilience, stress tolerance and mental clarity by training the body to stay calm under discomfort.

“Going [into contrast therapy] too hard, too fast can also create a negative experience, making it less likely that someone will want to try it again,” she says. “The key is listening to your body and mind, focusing on controlled breathing and gradually increasing exposure over time as your tolerance improves…By easing into the experience rather than forcing it, people are more likely to
reap the long-term benefits and integrate it into their routine.”

Add-Ons That Amplify Results

Contrast therapy may work even better when combined with other restorative treatments, to achieve faster recovery, deeper relaxation and overall better well-being. At Pause, clients often combine Contrast Therapy sessions with:

• Compression therapy, to reduce swelling, flush lactic acid and enhance muscle recover

• LED light therapy, to promote cellular repair and reduce oxidative stress

• Float therapy (aka sensory deprivation), where heat-opened pores allow for better absorption of magnesium-rich Epsom salts, promoting muscle relaxation and deep recovery

Contrast therapy can be the basis for an entire change in mindset and physical well-being. Do Not Disturb, at Ponce City Market, offers contrast therapy with cold plunges and dry saunas, but furthers the push for recovery and restoration with stretch therapy, sound baths, hydration IVs and wellness events, like “settle” sessions (mindful techniques to navigate stress and personal turbulence) and Pilates.

SweatHouz’s red light therapy promotes deep tissue healing, reduces inflammation and improves circulation. When paired with contrast therapy, which enhances blood flow and flushes out toxins, red light therapy can “supercharge the healing process and leave you feeling more rejuvenated. It’s all about optimizing your body’s ability to recover, repair and perform at its best,” says Gregory.

Regardless if clients want to do traditional contrast therapy or add additional treatments, the key to proper recovery is hydration! Do Not Disturb’s recovery manual specifically points out that hydration is key to optimal recovery, to flush out toxins, maintain energy and support muscle repair. Drink water before, during and after contrast therapy to stay hydrated.

“Contrast therapy isn’t a onesize-fits-all benefit,” Gregory says. “It’s about enhancing recovery, promoting mental well-being and supporting your body’s natural resilience…whether you’re an athlete, busy professional or just looking to feel your best.”

Do Not Disturb, donotdisturbatl.com

Pause East Cobb, pausestudio.com

SweatHouz, sweathouz.com

Contrast Therapy Dos and Don’ts

Tips for first-timers from Pause East Cobb’s Lisa Benson:

Dos

• Start with heat: Spend 10–15 minutes in the sauna to warm up before cold exposure.

• Repeat the cycle: Alternate heat and cold 2–3 times for
maximum benefits.

• Take breaks: Rest between cycles if your body needs it.

• Stay hydrated: Drink plenty of water before and after your session.

Don’ts

• Push too hard, too fast: Cold tolerance builds over time—start slow.