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Cold Plunge &
Contrast Therapy

Scientific Research

Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men.

Mero A, Tornberg J, Mäntykoski M, Puurtinen R.

Springerplus. 2015 Jul 7;4:321. doi: 10.1186/s40064-015-1093-5. eCollection 2015.

PMID: 26180741

Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects.

Oosterveld FG, Rasker JJ, Floors M, Landkroon R, van Rennes B, Zwijnenberg J, van de Laar MA, Koel GJ. Clin Rheumatol. 2009 Jan;28(1):29-34. doi: 10.1007/s10067-008-0977-y. Epub 2008 Aug 7. 

PMID: 18685882

Waon therapy improves quality of life as well as cardiac function and exercise capacity in patients with chronic heart failure.

Sobajima M, Nozawa T, Fukui Y, Ihori H, Ohori T, Fujii N, Inoue H.

Int Heart J. 2015;56(2):203-8. doi: 10.1536/ihj.14-266. Epub 2015 Feb 27.

PMID: 25740582

Waon Therapy for Managing Chronic Heart Failure - Results From a Multicenter Prospective Randomized WAON-CHF Study.

Tei C, Imamura T, Kinugawa K, Inoue T, Masuyama T, Inoue H, Noike H, Muramatsu T, Takeishi Y, Saku K, Harada K, Daida H, Kobayashi Y, Hagiwara N, Nagayama M, Momomura S, Yonezawa K, Ito H, Gojo S, Akaishi M, Miyata M, Ohishi M; WAON-CHF Study Investigators.

Circ J. 2016;80(4):827-34. doi: 10.1253/circj.CJ-16-0051. Epub 2016 Mar 18.

PMID: 27001189

Effects of Waon therapy on chronic fatigue syndrome: a pilot study.

Soejima Y, Munemoto T, Masuda A, Uwatoko Y, Miyata M, Tei C.

Intern Med. 2015;54(3):333-8. doi: 10.2169/internalmedicine.54.3042.

PMID: 25748743

Restful Intentions

Cold Plunge Therapy

You may have heard of people jumping in freezing bodies of water or have seen athletes dipping into tubs filled with ice and water - ever wonder why they do this? These are examples of cold therapy, a quick therapeutic experience to enhance healing. 

Reasons to Cold Plunge

  1. Reduce muscle soreness

  2. Reduce your core body temperature

  3. Increase mental clarity and focus

  4. Improve sleep quality

  5. Decrease inflammation

Cold Plunge Therapy isn't safe for everyone, you should be in good health and not have underlying medical conditions (a few are listed below). Check with your healthcare provider to assess whether you are dealing with a condition that could have negative or potentially dangerous effects on your body.

  • Heart Disease

  • High Blood Pressure

  • Diabetes

  • Peripheral neuropathy

  • Poor circulation

  • Venous stasis

  • Cold agglutinin disease



Contrast Therapy

As the name implies, Contrast Therapy allows the user to alternate between extremes. At Kairos we have designed protocols for Contrast Therapy using our IR/RED sauna and our Cold Plunge tank.  Contrast therapy provides rapid changes to blood flow in the body as you alternate between warm/hot to cold temperatures. In warm/hot temperatures your blood vessels open up through a process called vasodilation.  When you are in cold temperatures your blood vessels get smaller (vasoconstriction).  The alternation between the temperature changes how and where blood flows in the body, you will notice changes in your breathing and heart rate.

Sauna and Cold Plunge.jpg

What to Expect

Our sauna/cold plunge room is private so feel free to undress to your comfort level (we do suggest in the buff, just take a towel in with you). Infrared energy easily penetrates bare skin and our customizable sauna includes Red light, near-, mid-, and far-infrared wavelengths.  Our large sauna can be booked for yourself or with a friend, the choice is yours. If you have booked with a friend, you can wear a bathing suit if you are more comfortable.

The Cold Plunge tank can be cooled down to 37 degrees Fahrenheit, we recommend starting with a 50-degree Fahrenheit plunge if you are new to cold plunge and/or contrast therapy.

In the IR/RED sauna (warm/hot temperatures) your blood vessels open up through a process called vasodilation.  When you are in the cold plunge tank (cold temperatures) your blood vessels get smaller (vasoconstriction).  The alternation between the temperature changes how and where blood flows in the body, you will notice changes in your breathing and heart rate. Learn more about cold therapy from Dr. Andrew Huberman with Neural Network.

If you would like to complete other therapy sessions during your visit we recommend the following order:  Halotherapy, Floatation, IR Sauna (or Contrast Therapy)

Scientific Research (Looking for more scientific evidence? Search on PubMed)

Cold Water Mediates Greater Reductions in Limb Blood Flow than Whole Body Cryotherapy

Mawhinney C, Low DA, Jones H, Green DJ, Costello JT, Gregson W. Med Sci Sports Exerc. 2017 Jun; 49(6):1252-1260.

PMID: 28141620

Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis

Higgins TR, Greene DA, Baker MK. Journal of Strength and Conditioning Research 2017 May; 31(5):1445-1460.

PMID: 27398915

Adapted cold shower as a potential treatment for depression

Shevchuk NA. Med Hypotheses. 2008; 70(5):995-1001

PMID: 17993252

Versey NG, Halson SL, Dawson BT. Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports Med. 2013 Nov;43(11):1101-30.


Lindsay A, Carr S, Cross S, Petersen C, Lewis JG, Gieseg SP. The physiological response to cold-water immersion following a mixed martial arts training session. Appl Physiol Nutr Metab. 2017 May;42(5):529-536.


Morton RH. Contrast water immersion hastens plasma lactate decrease after intense anaerobic exercise. J Sci Med Sport. 2007 Dec;10(6):467-70.


Peake Jonathan M., Markworth James F., Cumming Kristoffer Toldnes, Aas Sigve N., Roberts Llion A., Raastad Truls, Cameron-Smith David, Figueiredo Vandre C. The Effects of Cold Water Immersion and Active Recovery on Molecular Factors That Regulate Growth and Remodeling of Skeletal Muscle After Resistance Exercise. Frontiers in Physiology. 2020 (11).


Stephens JM, Halson S, Miller J, Slater GJ, Askew CD. Cold-Water Immersion for Athletic Recovery: One Size Does Not Fit All. Int J Sports Physiol Perform. 2017 Jan;12(1):2-9.


Schimpchen J, Wagner M, Ferrauti A, Kellmann M, Pfeiffer M, Meyer T. Can Cold Water Immersion Enhance Recovery in Elite Olympic Weightlifters? An Individualized Perspective. J Strength Cond Res. 2017 Jun;31(6):1569-1576.


Broatch JR, Petersen A, Bishop DJ. Postexercise cold water immersion benefits are not greater than the placebo effect. Med Sci Sports Exerc. 2014 Nov;46(11):2139-47.


Higgins TR, Greene DA, Baker MK. Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 May;31(5):1443-1460.


Bleakley, Chris et al. “Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise.” The Cochrane database of systematic reviews vol. 2012,2 CD008262.


Vaile J, Halson S, Gill N, Dawson B. Effect of hydrotherapy on recovery from fatigue. Int J Sports Med. 2008 Jul;29(7):539-44.


Yeung SS, Ting KH, Hon M, et al. Effects of Cold Water Immersion on Muscle Oxygenation During Repeated Bouts of Fatiguing Exercise: A Randomized Controlled Study. Medicine (Baltimore). 2016;95(1):e2455.


Leeder JDC, Godfrey M, Gibbon D, Gaze D, Davison GW, Van Someren KA, Howatson G. Cold water immersion improves recovery of sprint speed following a simulated tournament. Eur J Sport Sci. 2019 Oct;19(9):1166-1174.


Roberts LA, Nosaka K, Coombes JS, Peake JM. Cold water immersion enhances recovery of submaximal muscle function after resistance exercise. Am J Physiol Regul Integr Comp Physiol. 2014 Oct 15;307(8):R998-R1008.


Tabben M, Ihsan M, Ghoul N, Coquart J, Chaouachi A, Chaabene H, Tourny C, Chamari K. Cold Water Immersion Enhanced Athletes’ Wellness and 10-m Short Sprint Performance 24-h After a Simulated Mixed Martial Arts Combat. Front Physiol. 2018 Nov 1;9:1542.


Sellwood, Kylie Louise et al. “Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial.” British journal of sports medicine vol. 41,6 (2007): 392-7.


Yamane M, Ohnishi N, Matsumoto T. Does Regular Post-exercise Cold Application Attenuate Trained Muscle Adaptation? Int J Sports Med. 2015 Jul;36(8):647-53.


Schniepp J, Campbell TS, Powell KL, Pincivero DM. The effects of cold-water immersion on power output and heart rate in elite cyclists. J Strength Cond Res. 2002 Nov;16(4):561-6.


Crowe MJ, O’Connor D, Rudd D. Cold water recovery reduces anaerobic performance. Int J Sports Med. 2007 Dec;28(12):994-8.


Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. J Physiol. 2015;593(18):4285-4301.


McDonald A, Goode RC, Livingstone SD, Duffin J. Body cooling in human males by cold-water immersion after vigorous exercise. Undersea Biomed Res. 1984 Mar;11(1):81-90.


Stanley J, Peake JM, Buchheit M. Consecutive days of cold water immersion: effects on cycling performance and heart rate variability. Eur J Appl Physiol. 2013 Feb;113(2):371-84.

Restful Intentions

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