Curious about contrast therapy, the hottest – and coldest – trend in wellness right now? Here’s everything you need to know before taking the (literal) plunge.
Heat, cold, repeat. That’s the deceptively simple – yet surprisingly transformative – formula behind contrast therapy, the ritual taking the wellness world by storm.
A wellness technique that’s actually been practised for hundreds of years, contrast therapy was, until recently, rather ringfenced as the domain of athletes and biohackers who tended to show off sitting in rather unglamorous cold water barrels on social media (don’t worry, we still get shivers just thinking about it).
Now, though, contrast therapy has entered the broader lifestyle spotlight. And, best of all, it’s surprisingly beginner-friendly. From luxury gyms to rooftop wellness studios, enthusiasts are embracing the rhythm of hot and cold to recover, recharge, and challenge their mental resilience – all in a single 45-minute session.
Interested in finding out more? We spoke to Vanessa Hatton Riveiro, Virgin Active UK’s yoga lead and contrast therapy expert, to understand why everyone’s talking about contrast therapy – and how to get started safely.
What is contrast therapy?
As the name suggests, contrast therapy is a ritual all about embracing opposites – specifically, a contrast in temperatures – for both a physical and mental boost.
“Contrast therapy involves alternating between hot and cold exposure (for example, using a sauna and a cold plunge in succession) to stimulate therapeutic effects,” explains Hatton. “By cycling between heat and cold, contrast therapy creates a vascular ‘pump’ effect, which means blood vessels alternately dilate and constrict, which enhances circulation and helps flush metabolic waste.”
At first thought, the idea of plunging into icy water might seem intimidating. But the dual nature of contrast therapy – the cocooning warmth of the sauna followed by the exhilarating chill – makes it more accessible and addictive than you might think. In fact, it teaches your body to adapt and your mind to focus, while offering tangible health benefits.
What are the benefits of contrast therapy?
Just as your doctor might suggest you try heat patches or ice on an area of your body that hurts, contrast therapy “can improve recovery and invigorate the body,” explains Hatton. In particular, it is known for creating a powerful circulation boost, helping muscles recover faster, easing inflammation and flushing out built-up tension. And, it’s not just about the physical benefits. Contrast therapy also challenges the mind in a good way – encouraging calm, focus and resilience.
“In essence, contrast therapy leverages intentional stress (heat and cold extremes) followed by rest, teaching the body to adapt and the mind to remain calm under stress.” The result: after the session, most people feel energised, clear-headed and deeply refreshed – with relaxed muscles, lighter limbs and a real sense of mental reset.
Why is contrast therapy becoming popular now?
To be honest, it’s more the fact that it’s been given a name we can all easily talk about. After all, while the phrase might make you think of new-age biohackers, it’s actually describing a very traditional wellness technique. For example, in the Mediterranean, the practice of bathing in natural thermal pools before running into the chilly sea has been popular for centuries (and the Med is known as a source of well-proven health advice, not least the balanced Mediterranean diet).
What the name contrast therapy also neatly showcases is that it is the contrast between (and the combination of) hot and cold exposure that gives you the most health and wellbeing benefits, encouraging us not just to sit in the sauna post-workout anymore. Plus, as society continues to see a push towards social activities that don’t just revolve around alcohol or coffee, contrast therapy sessions are increasingly being viewed as a way to allow you to catch up with friends, while giving you time to relax, unwind and even push your limits together.
Best of all, as it becomes more popular, there are an increasing number of guided classes available too, “powered by demand for recovery-led, science-backed experiences that support performance and mental clarity in addition to a conventional gym routine,” explains Hatton. That means you can easily avoid the anxiety of ‘doing it wrong’ and make sure you are maximising the benefits by following what an expert practitioner tells you to do.
What is the science behind contrast therapy?
Unlike some wellness therapies where scientific support is a little weak, contrast therapy has a lot of research behind it, especially around recovery. Hatton details it all below:
1. Reduced muscle soreness
2. Improved perceived recovery
3. Nervous system recovery
4. Boosted mood and mental health
The sense of accomplishment when managing to stay in the cold plunge or sauna that little bit longer can really boost your confidence and mental resilience. “Cold exposure triggers a release of endorphins, adrenaline, and dopamine, so regular contrast therapy users often report enhanced mood, increased alertness, and decreased stress levels after sessions. Research in this area is ongoing (current evidence is promising but not yet conclusive).”
The practice could also be particularly beneficial for “women who are balancing work, family life and constant mental load, which can leave the body carrying tension and the mind feeling overstimulated. Contrast therapy offers a structured way to release that tension physically while also helping to reset mentally. The combination of muscle relaxation, circulation boost and mental clarity can feel particularly restorative when you’re feeling depleted or overwhelmed.”
5. Improved circulation and cardiovascular health
Contrast therapy is also basically exercise for your cardiovascular system, in a way that’s difficult to achieve from regular exercise. “Contrast therapy’s alternating vasoconstriction and vasodilation is like a workout for blood vessels. This can improve general circulation and may support cardiovascular health by training vessels to be more elastic. Saunas alone are associated with cardiovascular benefits (lower blood pressure, improved endurance), and the cold adds a unique vascular challenge. The lymphatic system (which relies on muscle contractions and vessel dilation for flow) also benefits, potentially improving lymph drainage and reducing swelling.”
6. Supported immune system
Thought you had to avoid the cold to stay well? Think again – if that cold is combined with heat, of course! “Anecdotally, regular cold exposure practitioners claim fewer colds and illnesses, and some studies have noted an increase in certain white blood cells and antioxidant levels with repeated contrast therapy or cold showers. While we cannot guarantee an immune ‘boost’, this is an area of interest with some supportive data. At minimum, regular contrast therapy teaches the body to handle stress, which could indirectly support immunity by reducing chronic stress load.”
What is actually involved in a contrast therapy session?
Your contrast therapy session will normally have a hot-cold-warm structure. That means slipping into your swimsuit and your first stop being the warm embrace of the sauna. The idea is to stay there for about 10-15 minutes, before moving onto the cold plunge, where you should try to slowly enter the water and stay there for one to three minutes. Afterwards, you can warm yourself up in the sauna for about five minutes to end the session – or repeat the above if you want to do multiple rounds.
“The key is to approach it calmly and not rush the process,” advises Hatton. “Move between the sauna and cold plunge in gentle rounds, allowing your body to adjust to the temperature changes rather than forcing it.”
Another great piece of advice for beginners is to head to a guided session (our favourites are listed below). “The guided nature of the sessions means you’re supported the whole way, which helps people relax into the experience rather than dread it,” recommends Hatton. “It’s completely normal to feel unsure about the cold element at first, but when you are supported through the timing and flow, it makes it much easier to settle into the rhythm. There’s a real benefit to having an instructor there to help keep you calm and moving through it gently rather than pushing yourself. Equally, it makes it not just about recovery – it’s about connection. Doing it together as a group adds a social, uplifting element to what is traditionally a solo ritual, leaving people feeling not just physically reset, but mentally lighter and more positive too.”
It’s a chance for your instructors to include additional wellbeing-boosting elements as well: “At Virgin Active specifically, we use gentle breathwork techniques and even soft tapping to help participants connect with the senses, soften the body, and support the nervous system in shifting into a rest-and-digest state. Once in the cold plunge, instructors continue to guide participants with breathwork, while offering support with timing and calm encouragement throughout the experience,” explains Hatton.
Is there a best time to try contrast therapy?
Due to the recovery benefits, post-exercise is a great time to head to the spa for a round of contrast therapy. The same is true if you are feeling a little stressed or overwhelmed, as the practice can work as a little ‘reboot’ to your nervous system. However, perhaps more surprisingly, keeping an eye on your menstrual cycle is a good idea too as there are times you might want to avoid it:
“The menstrual cycle has a real, measurable impact on how hot and cold are perceived, and this matters for women doing contrast therapy,” reveals Hatton. “The effects come mainly from hormonal shifts, especially oestrogen and progesterone, which influence body temperature regulation, blood flow, and pain sensitivity.”
Best time to try contrast therapy: “During ovulation, many women will feel at their strongest and heat tolerance is often at its best,” says Hatton, making this a great time for beginners to jump in.
You might find the cold more challenging: in the first phase of the menstrual cycle (follicular phase). “Cold often feels sharper or more intense, and while heat generally feels more tolerable, there may be a higher sensitivity to discomfort in some women (especially during menstruation itself).”
You might find the heat more challenging: in the luteal phase (the phase after ovulation but before the period starts, i.e. pre-menstrual). “Core body temperature rises ~0.3–0.5°C, so heat feels more oppressive and uncomfortable, and you may experience increased sweating, flushing, or feelings of overheating. The cold may be harder to recover from too, as overall tolerance of both hot and cold will be lower, leading to increased pain sensitivity and autonomic nervous system reactivity.”
The best contrast therapy experiences in London: Discover six of our favourites
1. Virgin Active, Mayfair
Get active, get hot, get cold, repeat… Virgin Active Mayfair’s new guided Contrast Therapy sessions are brilliant for beginners who have always been a little lost when it comes to using gym-based saunas and pools to their full benefit (while making it easy to squeeze the wellness practice into your workout routine). What sets this experience apart most is the relaxed, guided and communal format – you’ll share the challenge and the post-dip buzz with fellow gym goers while enjoying the club’s newly upgraded spa, including a large Finnish sauna, cold plunge pool, and sensation showers. Best of all, your teacher will help you relax your mind with breathwork techniques both in the heat and the cold (so that the time in both whizzes by), creating a sense of camaraderie, while also boosting your circulation, easing muscle tension, and leaving you feeling energised and clear-headed.
2. Arc After Dark, Canary Wharf
Arc After Dark turns contrast therapy into a full-on party, making it the go-to evening event in Canary Wharf for social-based wellness. (Our wellness director has reviewed it in full here). Swapping the traditional nightlife buzz of drinks and dance floors for a clever combination of hot‑cold therapy, DJ sets and immersive light and soundscapes, the environment feels energetic and social, much like a night out – but focused on wellbeing rather than drinking so you never get the hangover. Perfect for anyone who doesn’t love to relax in total silence – or who needs a little push from friends to get into the cold plunge pool – you’ll leave totally full of endorphins. You can even drop into Arc during the day too. Then, you can benefit from guided contrast therapy classes focusing on everything from peak performance to sleep resets, as well as free flow sessions which allow you to enjoy the ice baths, saunas and mood-based music at your own pace.
3. Rooftop Saunas, Brixton and Hoxton
You can take your contrast therapy to new heights – literally – with Rooftop Saunas, which has been dubbed one of the coolest places to unwind in London for 2026. (And you don’t have to pick a side of the river either – there’s something for both North and South Londoners with outposts in Brixton and Hoxton). Designed to help you step off the constant treadmill of living in the busy capital – without cutting you off from the world completely – both locations offer private saunas with sweeping city views, as well as cool-down rooms with a mini-bar and a three-step skin care routine to add a little spa day-like pampering to your experience. Overall, the thrill of alternating between the cocooning sauna cabins and the cold plunge pools is enough to get your heart beating faster (and your circulation moving better), and that’s only amplified by having London’s skyline as a beautiful backdrop.
Contrast therapy is just one of the exciting wellness offerings at Rebase – a really chic social wellness club that’s designed to help you integrate mindfulness easily into your busy schedule. (The other options on offer include cryotherapy, hyperbaric oxygen chambers and yoga). Rebase’s specific approach to contrast therapy is also carefully curated, with classes designed to guide you through the sauna and ice baths, as well as yoga and breathwork, to enhance your mental clarity alongside the physical benefits. It’s the perfect choice for anyone looking to recharge both their body and mind, with sessions ranging from sleep optimisation to destressing. You can even book your own private contrast suite if you want to go at your own pace, with various add-ons such as massages and stretching helping you sink even more easily into great relaxation.
5. Sauna & Plunge, Shoreditch
You’re instantly coccooned away from the busyness of London’s Shoreditch when you set foot in Sauna & Plunge, which is designed to provide a laidback dose of Scandinavian wellness in the capital. Light and airy – meaning it is great for socialising with friends – the space pairs large infrared and traditional Finnish saunas with multiple ice-plunge pools set at 6°C, 8°C and 10°C, which you can move between at your own pace. While relaxed in overall feel, there’s a real focus on contrast therapy’s scientifically backed results here, especially for anyone looking to improve circulation, reduce muscle soreness and boost their energy. Friendly staff and thoughtful amenities, including a café lounge to relax in afterwards, make it a welcoming space for both newcomers and regulars alike, and there are female-only and candlelit sessions too. Plus, yoga, breathwork and wellness classes to really help you maximise your wellness time.
6. Go Banya
Go Banya brings an adventurous twist to contrast therapy by teaming it with authentic Russian banya traditions. With the contrast pushed up to the max, you hop between particularly steamy hot rooms and ‘brace yourself’ icy plunges, giving your circulation a serious boost while detoxing and waking up your senses in a way that leaves you with a completely natural ‘high’. The highlight, though, is the signature Parenie Ritual, an experience where fragrant bundles of twigs – known as ‘venik’ – are waved and gently tapped around you in the superheated steam room to promote further detoxification, muscle relaxation and re-energisation. Between cycles, you can relax in the lounge, sip something refreshing, and soak up the social, friendly vibe. It’s intense if you’re new to it, but once you get into the rhythm, it’s a particularly energising, mood-lifting, and totally addictive place to embrace contrast therapy.
Becki Murray is Citizen Femme’s Beauty and Wellness Director. As one of the only UK journalists to hold a Distinction-grade diploma in cosmetic science, she combines her unique knowledge with an editor’s eye to help you make smarter choices about beauty, wellbeing, and aesthetics. Becki also heads up CF’s spa guide so you could say she’s an expert in the science of relaxation too…
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