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Heat, Cold, and Recovery: The Science and Power of Contrast Therapy

Writer's picture: Coach ChrisCoach Chris

I still remember the first time I stepped out of a steaming sauna and plunged directly into an ice bath. Every nerve in my body seemed to light up, and my heart rate felt like it was skyrocketing. As shocking as that moment was, I emerged feeling oddly refreshed—like I’d just hit the reset button on my entire nervous system. Since then, I’ve been a huge believer in the power of contrast therapy and its role in my overall recovery.


Over time, I’ve refined my protocols based on both practical experience and scientific insights—particularly from experts like Dr. Andrew Huberman (neuroscientist at Stanford and host of the Huberman Lab Podcast) and Dr. Andy Galpin(Professor of Kinesiology at CSU Fullerton, well-known for his strength and performance research). Below, I’m going to dive into why saunas and ice baths are such potent tools, and how cycling between them—known as contrast therapy—can supercharge your recovery.


 
Section 1: Why Sauna Therapy?

Sauna use has been a staple in many cultures for centuries, but it’s only recently that modern science has begun to illuminate the full spectrum of its benefits. In practical terms, a typical sauna session involves exposure to high heat (usually 80°C–100°C, or about 176°F–212°F). Some experts aim for around 55 total minutes each week—which can be split into multiple shorter sessions if longer sauna stints aren’t your thing. Of course, you can go longer if you’re well-adapted, but always listen to your body.


Hot Sauna

Key Benefits of Sauna

  1. Cardiovascular HealthRegular sauna sessions stimulate improved cardiovascular function. The heat exposure causes vasodilation(widening of blood vessels), which can help support healthy blood pressure and circulation.

  2. Hormetic Stress & Heat Shock ProteinsWhen your body faces elevated temperatures, it produces heat shock proteins (HSPs). HSPs help repair damaged proteins and bolster cellular resilience—a process that can enhance recovery and possibly improve longevity.

  3. Relaxation & Stress ReliefThe intense warmth helps reduce stress hormones while promoting the release of endorphins—similar to the “runner’s high.”


Dr. Andrew Huberman has noted:“Frequent heat exposure increases heat shock proteins that support proper protein folding, which works to aid in muscle repair and cellular health.”

My Personal Sauna Protocol

On a typical week, I aim for 1–3 sauna sessions, each lasting about 15–20 minutes at roughly 80°C (176°F). I’ll step out for a quick cool-down between rounds and occasionally re-enter for another shorter session—especially if I’m feeling sore or stressed from a hard workout. On Sundays, my “reset day,” I like to complete 3–4 sauna rounds of about 15 minutes each, interspersed with my ice bath in between (more on that below).


 
Section 2: Why Ice Baths (Cold Therapy)?

While the sauna envelops you in relentless heat, an ice bath jolts your system in the opposite direction. Temperatures can range from 4°C to 15°C (39°F–59°F), though people’s tolerance and safety levels vary widely.


Key Benefits of
NuBreath Ice Plunge System
Cold Exposure

  1. Reduced InflammationThe sudden cold triggers vasoconstriction (narrowing of blood vessels), which can reduce swelling and inflammation—particularly helpful after an intense workout or a long, physically demanding day.

  2. Mental ResilienceSubmerging in an ice bath is mentally challenging. The sharp cold forces you to practice controlled breathing and calm your mind, training your body to remain steady under acute stress.

  3. Metabolic BoostSome research suggests brief cold exposure can support brown adipose tissue activation, potentially aiding in metabolic regulation—though this area of study is still evolving.


Dr. Andy Galpin has spoken extensively on cold exposure for athletic recovery, noting:“Cold therapy can help acute soreness after high-intensity exercise - and help promote recovery - but timing matters, especially if you’re aiming for strength and hypertrophy gains.”

My Personal Cold Protocol

I typically use my NuBreath Ice Bath System, pre-chilled to around 8°C (46°F). I aim for complete submersion up to my neck for 3–5 minutes. If I’m pressed for time, even a single 1–2 minute dip provides a burst of recovery and mental clarity. If you’re new to ice baths, start with cooler (not freezing) water and gradually add ice as your comfort level increases.

NuBreath Ice Plunge System

 
Section 3: The Magic of Contrast Therapy

This is the real secret sauce I’ve been hinting at above, and likely the reason you’re reading this article. Contrast therapy is when you alternate between hot (sauna) and cold (ice bath) in the same session. This extreme cycling of blood flow appears to have a synergistic effect, amplifying the benefits you’d normally get from heat or cold alone.


Sauna with water as apart of contrast therapy

Potential Benefits of Contrast Therapy
  • Enhanced Circulation: Jumping from hot to cold forces your blood vessels to dilate, then constrict, pumping blood vigorously throughout your body.

  • Increased Lymphatic Drainage: Anecdotal evidence suggests that switching between sauna and ice baths can help flush lymphatic fluid, aiding in detox and waste removal.

  • Deeper Relaxation & Recovery: Many people report feeling a profound sense of relaxation and reduced muscle soreness after completing multiple hot-cold cycles.


Dr. Andrew Huberman has also noted that combining heat and cold can create “unique patterns of physiological adaptation,” speeding up recovery. He does warn that more isn’t always better—pushing extremes can lead to over-stressing your body, so moderation is key.

A Scientific Note on the Oxygen Dissociation Curve

oxyhemoglobin dissociation curve for science

When you alternate between high heat and cold immersion, you create oscillating conditions for your blood vessels and tissues. This can influence your oxygen dissociation curve, which describes how readily hemoglobin releases oxygen. As you heat up, blood vessels dilate, increasing localized blood flow and offloads oxygen to tissues. When you cool down, vasoconstriction occurs, which raises bloods oxygen affinity (means holds onto more oxygen)—and once the tissues warm up again, that oxygen-rich blood is then delivered to the tissue. Repeating this cycle enhances the overall delivery of oxygen to muscles and organs, further supporting recovery and tissue repair.



 
Section 4: My Contrast Therapy Protocol

Below is the routine I follow for a full contrast therapy session. This approach is a result of trial and error, combined with insights from Dr. Huberman, Dr. Galpin, and other experts in the field. Of course, your tolerance and schedule may differ, so feel free to adapt accordingly.


  1. Sauna (15 Minutes at ~80°C)I relax, focus on my breathing, and let the heat do its work. It usually takes about 5 minutes to start sweating heavily.

  2. Brief Cool-Down (1–2 Minutes)I step out, towel off, and let my heart rate stabilize. Sometimes I just stand in a cooler area to ease my core temperature down.

  3. Ice Bath (3 Minutes at ~8°C)That initial shock never fully goes away, but controlled breathing helps. I submerge up to my neck and focus on calming my mind.

  4. Rest Period (1–2 Minutes)After the cold plunge, I step out, move around a bit, and let my body re-adjust.

  5. Repeat the Cycle (3–4 More Times)Each subsequent sauna interval is around 15 minutes, and each ice bath remains at 3 minutes, though I adjust based on how I feel and how much time I have.

  6. Final RecoveryI prefer to end on a “cool note,” finishing with a cool shower rather than a hot rinse. This stabilizes my core temperature in a moderate range and leaves me feeling refreshed.


Note: These times and temperatures are a guideline. On some days, I might handle a longer sauna or a colder plunge. On others, I scale back. Consistency and body awareness are the keys.

 
Section 5: Practical Tips & Safety Considerations

While sauna and ice baths can be incredibly beneficial, it’s crucial to approach both (and especially contrast therapy) with care and common sense.


  • Stay Hydrated: Sauna sessions cause significant sweating, and cold immersion can be taxing in subtler ways. Drink plenty of water and consider electrolyte supplements if you’re doing multiple rounds or longer sessions.

  • Avoid Immediately After Heavy Lifting: Both Dr. Galpin and Dr. Huberman note that cold therapy right after intense strength work can blunt beneficial inflammation. Wait a couple of hours if your primary goal is hypertrophy.

  • Build Tolerance Gradually: If you’re new to saunas, start with shorter sessions at moderate heat; for ice baths, begin with cooler water and slowly incorporate more ice.

  • Medical Clearance: If you have cardiovascular issues or other health concerns, consult a professional before starting regular sauna or ice bath routines.


 
Conclusion: Maximizing Recovery and Wellness

Contrast therapy, in my experience, is more than a trendy “biohack.” It’s a holistic approach to recovery, stress management, and overall well-being. The sauna delivers warmth, detoxification, and relaxation, while the ice bath offers a jolt of focus and inflammation control. When combined, the physiological and psychological ride can leave you feeling both mentally energized and physically restored.


Experts like Dr. Andrew Huberman and Dr. Andy Galpin remind us that real science underscores the heat-and-cold magic—from boosting heat shock proteins to refining the body’s inflammatory response. And now we know that the oxygen dissociation curve might be another player in enhancing tissue oxygenation during these hot-cold cycles.


If you’re interested in incorporating contrast therapy into your recovery routine, having access to a reliable cold plunge system can make all the difference. Personally, I’ve had a great experience with the NuBreath Ice Bath System, which has been a game-changer in maintaining consistent cold exposure. Whether you’re a seasoned athlete or just starting your journey, investing in tools that support your recovery is always worth exploring. You can learn more about NuBreath by visiting their website at https://nubreath.ca.


If you decide to experiment with contrast therapy, be patient, observe how your body reacts, and refine your protocols over time. The ultimate goal is finding a consistent routine that fuels your performance, accelerates your recovery, and elevates your mood. So go ahead: embrace the heat, brave the cold, and discover a healthier, more resilient version of yourself.


 

Written by Chris Gilbert

Owner & Head Coach, TNT Fitness

Certified NCCPT Personal Trainer | Tactical Conditioning Specialist

Helping individuals achieve purpose-driven fitness for life & performance.


 
References

Podcasts / Expert Mentions

  1. Huberman, A. (Host). (2022). Heat Therapy & Cold Exposure for Recovery [Audio podcast episode]. In The Huberman Lab Podcast. Retrieved from https://hubermanlab.com

  2. Galpin, A. (Host). (2021). Maximizing Muscle Growth & Recovery [Audio podcast episode]. In Dr. Andy Galpin Podcast. Retrieved from https://andygalpin.com


Peer-Reviewed Articles

  1. Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British Journal of Sports Medicine, 44(3), 179–187.

  2. Hoekstra, S. P., Bishop, D. J., & Richardson, R. S. (2021). Hot and cold: A review of the beneficial effects of temperature-based therapy on muscle function and performance. European Journal of Applied Physiology, 121(8), 2179–2191.

  3. Laukkanen, T. J., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events in a middle-aged to elderly population. JAMA Internal Medicine, 175(4), 542–548.

  4. Pearson, J., & Hussain, S. R. (2015). A review on the mechanisms of blood pressure changes in sauna bathing. Clinical Physiology and Functional Imaging, 35(3), 240–250.

  5. Kampinga, H. H. (2006). Chaperones in preventing protein denaturation in vivo. In Annual Review of Physiology, 68 (pp. 243–271).

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