The Benefits of Hot and Cold Contrast Therapy: Infrared Sauna + Cold Plunge
Hot and cold contrast therapy has become a go-to recovery and wellness practice for athletes, busy professionals, and anyone looking to optimize their body from the inside out. By combining the deep heat of an infrared sauna with the invigorating effects of a cold plunge, contrast therapy works with your body’s natural systems to support circulation, inflammation response, brain health, and muscle recovery.
In this guide, we break down the benefits of infrared sauna and cold plunge individually, how contrast therapy works, and how you can experience both together at Restore + Revive in Fort Worth.
Infrared Sauna Therapy: Deep Heat With Powerful Benefits
Infrared saunas use light waves to heat the body directly rather than just warming the air around you. This allows for deeper tissue penetration at lower temperatures, making sessions more comfortable while still delivering strong physiological benefits.
Benefits of Infrared Sauna Therapy
Supports muscle recovery
Infrared heat increases circulation and oxygen delivery to muscle tissue, helping muscles relax and supporting recovery after strength training or physical activity. The warmth can also help improve flexibility and reduce post-workout stiffness.
Improves circulation and cardiovascular health
Heat causes blood vessels to dilate, increasing blood flow throughout the body. Large population studies have shown frequent sauna use is associated with significantly lower risk of cardiovascular disease and improved heart health.
Long-term research from Finland found that people who used a sauna four to seven times per week had about a 50 % lower risk of dying from cardiovascular disease compared with those who used a sauna only once a week, highlighting the powerful association between frequent sauna use and heart health (Science Direct).
Helps reduce inflammation
Infrared sauna therapy has been shown to help lower inflammatory markers in the body, supporting joint comfort and overall recovery.
Supports stress reduction and relaxation
Heat exposure activates the parasympathetic nervous system, helping reduce cortisol levels and promote relaxation. Many people report feeling calmer and more balanced after sauna sessions.
Promotes better sleep
Raising your core temperature and allowing it to gradually cool afterward can support deeper, more restorative sleep.
Typical Infrared Sauna Guidelines
Sauna sessions vary from 30-45 minutes depending upon your choice of specialty.
Temperatures typically range from 120 to 140°F
1x per week minimum, 3-5x sessions per week for optimal health benefits, depending on tolerance and goals
Cold Plunge Therapy: A Powerful Reset for the Body and Mind
Cold plunge therapy involves brief immersion in cold water, typically between 45 and 55°F. While it may feel intense at first, cold exposure triggers several beneficial physiological responses.
Benefits of Cold Plunge Therapy
Supports muscle comfort
Cold plunge therapy supports muscle comfort by temporarily reducing swelling and soreness while calming the nervous system. Many people use cold plunge on non-lifting days or away from intense strength training sessions as part of a broader recovery routine.
Supports inflammation response
Cold exposure causes vasoconstriction, which can help manage swelling and support the body’s natural inflammatory processes.
Boosts mental clarity and mood
Cold exposure increases norepinephrine and dopamine, neurotransmitters associated with focus, alertness, and improved mood. Many people feel energized and mentally clear after a cold plunge.
Strengthens nervous system resilience
Cold exposure acts as a controlled stressor, helping the nervous system adapt and respond more efficiently to everyday stress.
Deliberate cold exposure has been shown to trigger a stress response in the nervous system that, when managed intentionally, helps train the brain to stay calm and focused under stress. Over time, this practice can “build resilience or grit” by improving the brain’s ability to maintain mental clarity while navigating physiological stress (Andrew Huberman, Hubermanlab podcast).
Typical Cold Plunge Guidelines
30 seconds to 2 minutes for beginners
Up to 3 to 10 minutes as tolerance improves
Water temperatures typically range from 45° to 55°F
Why Hot and Cold Contrast Therapy Works So Well Together
When heat and cold are combined intentionally, the benefits extend beyond either therapy alone.
When used strategically, contrast therapy supports overall muscle recovery by improving circulation and helping the body transition between stress and relaxation. The alternating heat and cold create a pumping effect in the blood vessels, supporting nutrient delivery and metabolic waste removal without replacing proper strength training recovery.
Benefits of Contrast Therapy
Enhanced circulation
The repeated dilation and constriction of blood vessels improves blood flow and supports lymphatic drainage.
Supports inflammation management
Alternating temperatures helps the body efficiently move fluids and metabolic byproducts, supporting overall recovery.
Improved nervous system balance
Heat promotes relaxation while cold increases alertness. Together, they help train the nervous system to shift more easily between states.
Mental resilience and stress tolerance
Contrast therapy introduces controlled stress in a supportive environment, helping improve resilience over time.
A Common Hot and Cold Contrast Protocol
Many people follow a structure similar to this:
Infrared sauna for 10 to 20 minutes
Cold plunge for 1 to 2 minutes
Repeat for 2 to 3 rounds
Some people finish with heat for relaxation, while others finish with cold for a refreshed, energized feeling. Timing can be adjusted based on goals, comfort, and recovery needs.
Hydration before and after sessions is always recommended.
Please note, while sauna and cold plunge therapy can be beneficial for many people, they are not appropriate for everyone. Individuals should consult with a healthcare provider before starting contrast therapy
Experience Hot and Cold Contrast Therapy at Restore + Revive
At Restore + Revive, we offer both infrared sauna and cold plunge therapy in a comfortable, supportive setting. We can block both services together so clients can enjoy a seamless hot and cold contrast experience during a single visit. Pricing for this therapy combo is $50 (Cold plunge sessions are normally $25 and Sauna sessions $39 = $64 aka this combo is a health MAJOR steal).
Whether your goal is supporting muscle recovery, improving circulation, reducing inflammation, or enhancing mental clarity, our team can help you incorporate contrast therapy in a way that aligns with your wellness goals.
Ready to experience the benefits of hot and cold contrast therapy for yourself? Book your session with Restore + Revive today by calling (817) 720-6220 ext 1 to book.
The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new service, product, or treatment. Please note that prices, offerings, and other details mentioned in this post reflect information available at the time of publication and may have changed since.