Contrast therapy means alternating between heat and cold, usually a sauna followed by an ice bath or cold plunge. It’s the backbone of Nordic bathing culture and the reason recovery studios have popped up across Australia.
A simple first session
- Shower and warm up. Rinse off and dry yourself; dry skin sweats more readily.
- Sauna: 8–15 minutes. Sit on a lower bench if it’s your first time. Leave sooner if you feel light-headed.
- Cool down: 30 seconds to 3 minutes. Step into a cold plunge (often 8–15°C) or an ice bath (0–5°C). Breathe slowly and get out when you need to. Even 30 seconds counts.
- Rest: 5–10 minutes. Sit somewhere comfortable and let your body return to normal temperature.
- Repeat 2–3 rounds, then finish however feels best. Many people like to end on cold.
Ice bath or cold plunge?
A cold plunge is usually 8–15°C and easier for beginners. An ice bath sits near 0–5°C and is far more intense, so keep it short. Ocean and lake dips, common at beachside and floating saunas, sit somewhere in between depending on the season.
Stay safe
- Drink water before and after. Skip alcohol.
- Enter cold water gradually and never plunge alone in open water.
- Don’t hold your breath or hyperventilate in cold water.
- If you have a heart condition, high or low blood pressure, or are pregnant, check with your doctor first.
Where to try it
Look for listings tagged Ice Bath or Cold Plunge, or browse recovery and contrast studios. For a wilder version, try a wood-fired sauna where the ocean or a lake is your plunge pool.