The Science of Contrast Therapy: Why What You Do After Matters

If you've explored contrast therapy—alternating between heat exposure in a sauna and cold immersion in a plunge—you know that rush of invigoration when temperatures shift. But here's what many people don't realize: what you do immediately after your cold plunge might be just as important as the plunge itself.

At our wellness center, we're committed to evidence-based protocols that maximize your results. That's why we follow the latest research on contrast therapy recovery, even when it means choosing effectiveness over immediate comfort.

Allow your body to rewarm naturally to obtain the most benefit.

Contrast Therapy: The Natural Rewarming Protocol

(Do not shower immediately after your session)

Leading researchers in thermotherapy, including neuroscientist Dr. Andrew Huberman from Stanford University and Danish researcher Dr. Susanna Søeberg, have identified a crucial element for maximizing contrast therapy benefits: allowing your body to rewarm naturally after cold exposure.

Why Natural Rewarming Matters

When you exit a cold plunge, your body initiates a remarkable series of physiological responses:

• Norepinephrine Release: Your nervous system releases this powerful neurotransmitter, which enhances focus, alertness, and mood while supporting mitochondrial health at the cellular level.

• Brown Fat Activation: Cold exposure activates brown adipose tissue (BAT), a metabolically active type of fat that burns calories to generate heat. This process, called thermogenesis, continues as your body naturally rewarms.

• Metabolic Adaptation: The gradual rewarming process trains your body to become more efficient at temperature regulation, building resilience over time.

• Enhanced Circulation: As blood vessels that constricted in the cold gradually dilate during natural warming, circulation improves throughout your entire system.

  
  

The Søeberg Principle

Dr. Susanna Søeberg's research on contrast therapy led to what's now called the "Søeberg Principle": ending cold exposure without immediately using artificial heat to warm up. Her studies demonstrate that allowing the body to shiver and naturally reheat significantly enhances the metabolic benefits of cold therapy.

Yes, shivering can be uncomfortable. But that discomfort signals that your body is actively working—burning calories, activating brown fat, and building metabolic resilience.

What Happens When You Shower Immediately?

Jumping into a hot shower right after your cold plunge might feel wonderful, but research suggests it can reduce the benefits you're working to achieve:

• Diminished Anti-Inflammatory Effects: The rapid temperature shift can blunt the anti-inflammatory response that cold therapy triggers

• Reduced Metabolic Benefits: Artificial warming interrupts the thermogenic process where your body burns calories to generate heat

• Interrupted Hormonal Response: The natural cascade of beneficial hormones and neurotransmitters can be shortened

If you need to rinse off, experts recommend waiting 10-15 minutes and using lukewarm water rather than hot.

Our Evidence-Based Approach

At our center, we design our protocols around what research shows actually works—not just what feels immediately comfortable. This means:

• Ending on Cold: We recommend concluding your contrast therapy session with cold exposure rather than heat, which helps close pores, reduce inflammation, and leave you feeling energized.

• Natural Cool-Down Space: We provide a comfortable area where you can rest and allow your body to naturally rewarm. This is when the magic happens.

• Education First: We help you understand the "why" behind the protocol, so you can make informed decisions about your wellness journey.

• Personalized Guidance: Our team works with you to find the right duration and intensity for your individual tolerance level while maintaining the integrity of the protocol.

  
  

Building Mental Resilience

Dr. Huberman emphasizes another benefit of allowing natural rewarming: mental resilience. When you resist the urge to immediately seek comfort, you're training what he calls "top-down control"—your prefrontal cortex learning to override your instinctive stress response.

This skill transfers beyond the wellness center. The ability to stay calm and focused during discomfort shows up in workouts, in challenging work situations, and in everyday life stressors.

Practical Tips for Your Session

• Bring Warm Clothes: Have a cozy robe or warm layers ready for after your session. You'll rewarm naturally, but there's no reason not to be comfortable while doing it.

• Stay Hydrated: Drink water throughout your session, as both sauna and cold exposure affect fluid balance.

• Focus on Your Breathing: Use controlled, deep breathing during the cold plunge and the rewarming phase. This helps regulate your nervous system response.

• Listen to Your Body: While some discomfort is part of the process, you should always feel safe. Gradually build tolerance over multiple sessions.

• Time It Right: Contrast therapy is best done earlier in the day, as it can increase alertness and raise core body temperature, potentially affecting sleep if done too close to bedtime.

  
  

Complete Wellness, Backed by Science

Contrast therapy is just one element of comprehensive wellness. When combined with our float therapy for deep neurological recovery and halotherapy for respiratory wellness, you're accessing a complete system for mind-body restoration.

We believe in doing things the right way—not necessarily the easiest way. That's why we follow research-backed protocols even when they require a bit more patience or temporary discomfort. Because your results, your health, and your long-term wellness are worth it.

Ready to experience the difference that evidence-based contrast therapy can make? We're here to guide you through every step of your wellness journey, from your first nervous plunge to becoming a seasoned pro at embracing the cold.

Always consult with a healthcare professional before beginning contrast therapy, especially if you have cardiovascular conditions, are pregnant, or have other health concerns. Contrast therapy should be approached gradually and with proper guidance.