Contrast therapy is a traditional body treatment that dates back centuries. It involves exposing your body to alternatively hot and cold temperatures, has been practised in many different cultures, and is revered for its numerous health benefits. From rolling in the snow after a Finnish sauna, to jumping into a frozen lake after a Russian Banya, the benefits of temperature contrast therapy have been well understood for a long, long time.

These treatments are often described as the perfect combination: Russian sauna and ice bath for biohackers, but is it good to cold plunge after sauna?

This therapy typically combines the use of a banya steam room, a traditional Russian sauna, with a cold plunge pool or an ice-water bucket shower. The alternating temperature extremes can stimulate various physical and mental healthresponses and makes it a popular choice among wellness enthusiasts, athletes, and biohackers, who are all seeking optimal recovery and continuous good health.

So what are the benefits that these people are seeking out when embarking on such a treatment? Here, we will list the main benefits below and hopefully after reading this, we may have even encouraged you to have a go yourself!

The Many Benefits of Contrast Therapy

1. Immune System Boost

Probably one of the health benefits of contrast therapy that is the most significant is its ability to dramatically enhance the immune system. Exposure to hot temperatures in a sauna or steam room increases your core body temperature, getting it to mimic a fever response that in turn can help the body fight off infections. Following this with a cold plunge stimulates blood circulation and activates many of the body’s defence mechanisms. Regular practice of contrast bath therapy has been shown to effectively boost white blood cell counts, thus contributing to giving you a much more robust immune response.

2. Reduce Inflammation

Temperature contrast therapy is also highly effective to reduce inflammation in the body. Alternating between hot and cold stimulates blood flow and increases lymphatic drainage, helping to remove metabolic waste, and this also reduces swelling in sore muscles and joints. This can be especially helpful to athletes who are undergoing muscle recovery treatments, as the hot and cold therapies can help to alleviate post-exercise soreness, as well as chronic inflammations. And this is not just for professional athletes either – if you are a regular visitor to a gym, and find stiffness and soreness following your visit an issue, then this is something for you too. Many people who use sauna and cold plunge methods for healing swear by it as a method for fast recovery, frequently reporting faster recovery times, especially after an intense workout.

3. Enhanced Mental Health

The invigorating nature of this hot, cold, rest, and repeat strategy can also significantly impact mental health in a very positive way. Exposure to heat relaxes the muscles and releases endorphins, commonly referred to as your “feel-good” hormones. Stimulating the release of these hormones can help alleviate any feelings of anxiety and depression and can boost the mental state of almost everyone who partakes of this treatment type. Following a hot body treatment with a cold plunge provides a refreshing jolt that awakens the senses and can potentially enhance your mood. The perfect combination of sauna and cold plunge is a great mental therapy, encourages mindfulness and promotes overall emotional well-being.

4. Improved Muscle Recovery

As we have already touched on above, athletes and fitness enthusiasts have long recognised the advantages of temperature contrast therapy for muscle recovery. The process of alternating hot and cold temperatures enhances the body’s own healing process by increasing blood flow, and therefore oxygen delivery, directly to your muscles, whilst at the same time, simultaneously flushing out metabolic waste produced during everyday life. This process can lead to torn muscle fibres healing faster, can reduce muscle soreness and stiffness, and even lead to better overall performance. Many sports teams regularly incorporate hot and cold therapies as a part of their regular recovery protocols, as it helps their athletes recover more efficiently.

5. Combining Cryotherapy and Thermotherapy

Temperature contrast therapy offers a combined treatment of two other well-known disciplines – cryotherapy and thermotherapy. As its name suggests, cryotherapy focuses on the process of exposing your body to varied range of cold temperatures in exchange for the therapeutic benefits it offers. By contrast, thermotherapy employs heat treatments for both relaxation and relief. Temperature contrast therapy offers the best of both these worlds, both individually and by the extra benefits achieved by combining them both together; they strengthening your physiological responses, promoting your physical relaxation, and aiding your body to heal. Regular banya sessions involving a sauna and cold plunge pool (or ice-water bucket) can help you to optimise your recovery, perk up your energy levels, and improve your overall health.

6. Enhanced Circulation

Another great benefit of temperature contrast therapy is increased blood circulation. The hot and cold cycles in the treatment stimulate repeated blood vessel dilation and constriction, which in turn helps improve your overall blood flow. When exposed to heat, your blood vessels expand to increase blood circulation to the skin and muscles. Conversely, cold exposure causes blood vessels to constrict, and this causes enhanced circulation of blood flow back to your vital organs during the “cooldown phase”. Improving your circulation not only helps to support your cardiovascular system, but it also improves the delivery of oxygen and nutrients to your tissues and can promote healing. Repeating cycles of hot and cold therapies one after the other gives your blood system a much-needed workout, and delivers extra oxygen to every area of your body.

7. Stress Relief and Relaxation

In today’s fast-paced world, stress relief is essential for maintaining overall health, and contrast therapy can be an effective way to help you to accomplish this. The experience of transitioning between extreme temperatures provides a unique sensory experience that can promote deep relaxation. The heat from a sauna relaxes muscles, while the cold plunge can act as a refreshing shock that energises the body and mind. This combination encourages the release of tension, reduces cortisol levels, and helps you to unwind after a long day. Regular sessions can lead to improved resilience against daily stressors and can contribute to a more balanced lifestyle.

A Word of Warning

Temperature contrast therapy can provide many physical and mental benefits, but it is important to also recognise that there are some with certain health conditions that should take care before plunging ahead. For example, if you suffer with cardiovascular issues, hypertension, or if you feel that you may be pregnant, then you should consult a healthcare professional before engaging in any form of temperature contrast therapy. The sudden shifts between hot and cold can place undue stress on your heart and blood systems. In addition, if you suffer with a condition such as asthma, you may also find it more challenging to adapt to extreme temperature changes.

Keep in mind at all times that it is also important to stay well hydrated – both before, during and after your session. Listen to your body during your visit. As always, keep drinking water at regular intervals during your session in the sauna or steam room. If at any point you start to feel dizzy, nauseous, or unwell, then stop your session immediately and seek help from a member of staff.

Final Thoughts

Temperature contrast therapy offers a plethora of health benefits, including immune system boosting, reduce inflammation benefits, enhanced mental health, improved muscle recovery, increased circulation, and stress relief, and offers a unique synergy between cryotherapy and thermotherapy.

Enjoying the invigorating experience of alternating between a banya sauna and plunge pool, or even an ice-water bucket, is a great way to take a step away from the pressures of daily life and gives you a chance to unwind in a unique and original way. And with all the added health benefits – there is no excuse not to plunge in and find out for yourself how invigorating and energising a Russian Banya visit can be.