As with fashion, wellness trends come and go, and while contrast therapy is no groundbreaking phenomenon, it’s certainly having a moment right now. The process of alternating between hot and cold environments (for example, by moving from sauna to ice bath) is not new – it’s rooted in ancient healing practices and king of extremes Wim Hof, aka The Iceman, has been extolling its virtues for years. Currently enjoying a resurgence in popularity thanks to its profound benefits to the mind, body and soul – from improving mental clarity and sleep, to boosting physical recovery – we take a deep dive (pardon the pun) to discover more.

What is contrast therapy?

Contrast therapy involves repeatedly moving between very cold and very hot environments in quick succession (typically a sauna to a very cold plunge pool or ice bath), alternating between the two for a specific time period. This standalone wellness ritual is often used by athletes, dancers and physiotherapists to aid recovery and is becoming popular among those taking a more holistic approach to wellness. 

What are the benefits of contrast therapy?

Alternating between extreme temperatures has beneficial effects on our bodies and minds, from promoting physical recovery to elevating mood and boosting overall wellbeing. We spoke to Louise Mortimer, 1Rebel’s contrast therapy and recovery expert, to get the expert’s view. 

Promotes physical and muscle recovery 

Alternating between hot and cold exposure through contrast therapy is great for muscle recovery post-workout. The temperature combination helps muscles to relax, reducing inflammation and soreness while enhancing circulation and accelerating the delivery of nutrients for a speedier recovery.

Mortimer explains that “cold exposure reduces inflammation caused by high-intensity workouts, while alternating between heat and cold can help alleviate DOMS [delayed onset muscle soreness] by flushing out lactic acid and metabolic waste. It also promotes healthy circulation to increase nutrient flow, and regulates the nervous system, alleviating mental and physical stress and allowing faster recovery.”

Boosts mental health, mood and sleep

In Mortimer’s own words, “The power of contrast therapy for mental health is unmatched.” She explains that “switching between extremes can change your mind and mood, activating both the sympathetic and parasympathetic nervous systems, creating a nicely fluctuating nervous system. This pendulum motion means you’re not stuck in fight or flight mode, and acts as nature’s antidepressant.” 

A great practice to incorporate into your wellness routine to help with mood imbalances, contrast therapy promotes endorphin release and boosts serotonin and dopamine levels to enhance your emotional state. It also helps reduce stress and anxiety by regulating cortisol (the stress hormone), leaving you calmer and more relaxed, which in turn can aid a better night’s sleep. 

Those suffering from hormonal struggles like PMS will also benefit from contrast therapy. It can alleviate symptoms like tension and low mood as well as muscle soreness and cramps. Mortimer explains, “Physical symptoms, such as cramping, bloating and soreness, are reduced by using heat therapy, and the mental benefits include increased endorphin release, which regulates those mood fluctuations, promotes better quality sleep and leaves you feeling more emotionally resilient.”

How to do contrast therapy

An effective session of contrast therapy should start with five to ten minutes in the sauna before transitioning to a cold plunge pool for two to five minutes. This cycle should then be repeated, typically two to three times, toing and froing between the hot and cold environments. It’s important to stay hydrated throughout to support maximum recovery, while controlling your breathing is also key. 

Mortimer explains, “Nailing the contrast therapy protocol is key to maximising recovery. To prepare, regulate your breath through an extended exhale practice. Remember, calm your breath rhythm in the heat, and regulate it in the cold. That’s the perfect formula to increase tolerance to stress and create a calm body and mind needed for optimised recovery.”

Where to find contrast therapy in London

Reset at 1Rebel, Holborn and High Street Kensington 

Home to two ‘Reset’ contrast therapy locations (one in High Street Kensington, the other newly launched in Holborn), 1Rebel provides a beautiful space for minds and bodies to unwind and recover. Featuring two cold plunge pools and an eight-person traditional-style sauna, book your 45-minute self-guided session and alternate between the extremes for hard-hitting results. Go solo or in small groups and enjoy some R&R. Reset is included in 1Rebel memberships, from £80 per month, or available with pay-as-you-go access, from £26 per session.

Visit 1rebel.com 

Arc, Canary Wharf 

Situated in the bustling Canary Wharf neighbourhood (with a second site planned in Marylebone), Arc was founded in January 2025 by Chris Miller, ex-Soho House director, in partnership with Alanna Kit, a medical and neurosciences expert. Offering a class-based approach to contrast therapy, it brings a first-of-its-kind experience to Londoners, guiding visitors through the sauna/ice bath practice. Choose from Inner Warrior or Dopamine Reset for a taster of the wellness trend in a calm and relaxed environment. Arc membership starts from £135 per month or a single pay-as-you-go class costs £28.

Visit arc.com

Read more: The wellness trends to watch in 2025