The Benefits of Contrast Therapy

Infrared Sauna + Cold Plunge

Contrast therapy—the intentional alternation between heat and cold—is a powerful way to support circulation, recovery, nervous system balance, and overall resilience. At BioLIT Spa, we pair an infrared sauna set between 140–150°F with a cold plunge around 53°F to create a deeply restorative yet invigorating experience.

Infrared sauna therapy delivers radiant heat that penetrates deeply into the body, gently raising core temperature without the intensity of traditional steam heat. This temperature range supports the release of heat-shock proteins, which help repair cells, reduce inflammation, and support longevity. Infrared heat also promotes vasodilation, increasing blood flow, oxygen delivery, and detoxification through sweat. Many guests experience deep relaxation, muscle release, and mental clarity during this phase.

Cold immersion introduces a controlled stress that activates the body’s natural adaptive response. At approximately 53°F, the cold plunge triggers vasoconstriction, helping reduce inflammation, muscle soreness, and swelling. As the body warms again, circulation increases, flushing metabolic waste and delivering fresh, oxygen-rich blood back to tissues. Cold exposure also stimulates norepinephrine and dopamine, which can elevate mood, sharpen focus, and boost energy.

One of the most powerful benefits of contrast therapy is its effect on the nervous system. Moving between heat and cold trains the body to shift smoothly between relaxation and alertness, improving stress resilience and emotional regulation. The result is a unique state of calm focus—deeply relaxed, yet energized.

Over time, contrast therapy may also support cardiovascular health by improving vascular elasticity and circulation efficiency. When practiced intentionally, it becomes more than recovery—it becomes a ritual for renewal, clarity, and strength.

Recommended Contrast Therapy Protocol

• Infrared Sauna: 15–20 minutes at 140–150°F
• Cold Plunge: 1–3 minutes at ~53°F
• Rounds: 1–3 cycles based on comfort and experience
• Breathing: Slow, nasal breathing throughout
• Finish: End on cold for energy or warm for relaxation

Always listen to your body and exit if you feel lightheaded or uncomfortable. Hydration before and after is encouraged.