Wellness in 2025 looks a little different to the “smoke and Diet Coke” mantras that promised thinness in the early 90s. This time round, it’s all pretty green smoothies, Pilates and some particularly hot (literally) ways of discovering our best well self! In fact, according to the latest Mind Body report, nearly 65% of people say wellness is more important than other leisure expenses. And, 3 out of 4 believe it’s more important than ever before. With physical activity already playing a big role in supporting mental health, recovery is now having its well-earned moment in the spotlight, and one method making waves is contrast therapy.
If you’ve ever toggled between a steamy sauna and a brisk plunge pool, you’ve probably already had a taste of what contrast therapy feels like. But, there’s a method behind the (hot and cold) madness, and to find out what it is, David Altamura – co-founder and CEO of Victoria’s new beachside sanctuary Wildsoul Wellness – shared his thoughts (without going all hot and cold on us!)
What is contrast therapy?
“Contrast therapy is a combination of traditional steam sauna, cold plunge and hot plunge,” says David. “The protocol is to heat the body and slow your breathing to a deep and mindful state in the sauna, then move to the cold plunge for approximately two minutes, then the hot plunge for approximately two minutes. Best results occur by performing this process three times.”
It sounds simple enough, but this time-tested wellness technique has deep roots. “The practice of hot and cold contrast therapy originated in Northern Europe, primarily in Norway and Sweden. Whilst the equipment used is more refined due to the advent of plunges, efficient cooling and heating systems, the process remains the same,” he explains.
Why are we doing this to ourselves, exactly?
“The benefits include enhanced muscle recovery, improved circulation, reduced inflammation, and stress reduction,” says David. And, there’s science behind the soothing. “Your body reacts to the switch of hot and cold in the following ways: enhanced blood flow, increasing oxygen uptake and delivery, improves cardiovascular function, activates the sympathetic nervous system, and releases endorphins, boosting mood and pain relieving effects.”
Whether you’re a seasoned athlete or just trying to manage day-to-day stress and tight shoulders from sitting at a desk all day, this therapy is for you. “Contrast therapy is suited to both athletes and general population,” he says. “The constrictive application of cold and expansive nature of the hot accelerates the process of oxygenated blood to muscle and tendon, improving recovery and reducing inflammation.”
Another perk? Immunity. “Yes, absolutely,” he says when asked if contrast therapy can boost circulation and immunity.
But, is contrast therapy really a cure all for all?
Not quite. “People with auto immune issues, diagnosed heart conditions that are untreated, or if feeling unwell and vulnerable to exposure to extreme cold should seek medical advice before considering contrast therapy,” David advises. And if you’re dealing with a pre-existing condition like high blood pressure, caution is key. “Both through professional medical consultation, and an ultra conservative approach to time spent in both hot and cold therapy is highly recommended.”
How often should you take the proverbial plunge?
“Contrast therapy benefits are best delivered when attending two to three times per week,” says David. And if you can’t make it into a specialised wellness centre like Wildsoul? You can recreate a DIY version at home. “Yes. To some degree, although replicating the benefits of the steam sauna is difficult.”
A final tip? How you end your session matters. “To nurture a deep, restful sleep, always finish on hot. If looking to invigorate and energise, finish on cold, and allow the body to naturally warm.”
Just don’t jump into the cold without preparing first. “The most common mistake made by first timers is not preparing your body’s breath process. Meaning spending at least four minutes before cold in the sauna, bring an acute awareness to slowing breathing, creating calm, and mindfully preparing for the contrast ahead.”
Ultimately, David believes contrast therapy’s popularity lies in the way it makes you feel. “The benefits are both physical and mental, and the endorphins produced give immediate positive effects. With life being increasingly hectic, hot and cold therapy allows for a rare time of connectivity and focus on self.”
Whether you’re warming up to the idea or diving straight into the cold, contrast therapy might just be the mental and physical reboot your body’s been waiting for.