The Science
Contrast therapy traces its roots back thousands of years from cultures including: Classical Antiquity, Northern Europe and Ancient China. It consists of alternating between hot and cold temperatures and offers numerous benefits for physical and mental well-being. It triggers the release of “feel-good hormones” promoting relaxation, stress reduction, and emotional balance.
Hot
Studies show that saunas help lower cholesterol, improve blood pressure, decrease the risk of heart attack and cardiovascular disease.
Those using saunas 2-3x week had a 27% reduction in mortality associated with cardiovascular disease versus those who used saunas 1x week. Sauna use 4-5x week had a 50% reduction rate in mortality associated with cardiovascular disease.
Sauna increases heart rate to 100-150 BPM mimicking cardiovascular exercise without physical wear and tear on the body.
2x 20 minute sauna sessions per week at 80C increases human growth hormone (HGH) improving muscle mass, weight loss, bone density, energy, brain function, exercise capacity and temperature regulation.
Hyperthermic conditioning, the physiological adaptation when the body is repeatedly exposed to heat, enhances blood flow to muscles increasing oxygen, glucose, fatty acids and nutrients. This accelerates muscle recovery, reduces soreness, and enhances performance by improving blood flow and flexibility.
30 minute sauna sessions 2x a week for 3 weeks increased participants’ ability to run until exhaustion by 32%.
Traditional sauna for 15 minutes every other day improved sleep efficiency +18% as measured by time spent in deep sleep and overall duration of sleep.
In the sauna, we sweat out heavy metals and toxins such as mercury, BPA and phthalates. Toxins are most concentrated in fatty tissue just below the surface of the skin. Sweating in the sauna excites the water molecules surrounding fat, which helps break down and expel the chemicals within.
Hot and cold stimulate hormone production and release.
Norepinephrine (NE) can jump 3x when sauna users push themselves to the edge of their heat tolerance (20-30 mins). NE in the brain is a neurotransmitter that enhances focus, attention and improves mood. In the body NE is a powerful hormone decreasing inflammation system wide.
Prolactin is a hormone that aids in myelin growth. Myelin makes the brain function faster, a critical feature in repairing nerve cell damage. Endorphins, dopamine, serotonin, and oxytocin induce euphoria while boosting energy levels, calmness, and pain tolerance.
Saunas also reduce high cortisol levels, which are often linked to depression, chronic stress and increased belly fat.
Heat shock proteins (HSPs) are produced by cells in response to heat stress. HSPs are essential for optimal body function. They aid in muscle maintenance, cell repair, and have anti-cancer properties. They also prevent protein aggregation, reducing the risk of diseases like neurodegenerative disorders and heart conditions.
Cold
Norepinephrine (NE) is a hormone in the blood and a neurotransmitter in the brain. It plays a crucial role in boosting your mood, vigilance, and attention span. In the blood, NE causes vasoconstriction to retain body heat and is also known for its anti-inflammatory properties. More than 50% of all deaths are attributable to inflammation-related diseases. A 2 minute cold plunge in water 0-6C can yield up to a 5x jump in NE.
Metabolism is activated through a process called thermogenesis, which produces body heat through energy in the muscle tissue via contractions (shivering). Non-shivering thermogenesis occurs once the body has stopped shivering.
A calorie is the amount of energy required to heat one gram of water one degree Celsius. This is why it is referred to as “burning” calories when we exercise or partake in hot and cold exposure. Your body burns calories as it works to reheat itself after cold immersion.
Cold water immersion 3x per week for 6 weeks has been shown to increase white blood cell count, cytotoxic T lymphocytes (active in killing cancer cells), and other beneficial immune cells.
Cold exposure activates genetic anti-oxidizing systems (far stronger than supplemental antioxidants) such as glutathione reductase and superoxide dismutase to counteract Reactive Oxygen Species (ROS). ROS are always present, and damage cells in the body, including DNA. Cold exposure for 20 days doubled glutathione and increased superoxide dismutase by ~43%.
As explained in the “Boosted Mood” section, a 2 minute cold plunge in water 0-6C can yield up to a 5x jump in norepinephrine ( NE) NE is known for its anti-inflammatory properties.
Athletes use cold water therapy for reducing post-exercise muscle stiffness, delayed onset muscle soreness, eliminating fatigue, decreasing exercise-induced muscle damage, and recovering sports performance.
Cold exposure elevates RBM3 (a cold shock protein) for up to 3 days, which protects against synapse damage, decreases neurodegeneration, and regenerates synapses. Synapses are gaps between neurons responsible for cell communication and creating memories. These synapses break down through aging which increases the risk of Alzheimers.
Meditation
Mindfulness has been shown to improve mental health and reduce stress. When faced with stress our bodies create cortisol, the steroid hormone regulating our fight-or-flight response. By calming the mind and regulating emotions, meditation can help reduce the impacts of sustained elevated cortisol (chronic stress).
Mediation can help counter the effects of anxiety by slowing down racing thoughts and regulating breathing, which calms the nervous system. People with anxiety who regularly practiced meditation saw positive, long-term impacts on their mental health, according to a study in General Hospital Psychiatry.
Hypertension (high blood pressure) affects one billion people worldwide. Meditation has promising results in decreasing high blood pressure, by around five points .
Meditation reduces the body’s stress response, thereby decreasing inflammation and risk of conditions such as chronic pain, fatigue and heart disease
Meditation can improve your brain structure, increasing endurance and strength of your attention. Meditation results in the production of more gray matter. Gray matter is crucial for cognition, protecting the hippocampus (memory centre), our ability to control movement and emotions. The same study found that meditating for 30 minutes a day for eight weeks can increase how much gray matter your body produces.
Meditation changes how you emotionally react to situations. Elements such as mindfulness and controlled breathing reduce impulsive reactions. People who practice meditation regularly have stronger mood regulation, self-awareness and ability to be present.
Research suggests those who meditate fall asleep faster and experience greater sleep efficiency in terms of duration, REM, deep sleep, and perceived restfulness and energy levels. Meditation can improve latency (time to fall asleep) by reducing mental rumination.
Breathwork
Controlled slow breathing (taking less than 10 breaths per minute) increases feelings of relaxation, vigor and alertness. It decreases anxiety, depression, anger and confusion.
Deep rhythmic breathing expands the diaphragm, relaxing the body and massages the lymphatic system which aids in the elimination of toxins. Blood flow is increased, opening up lung tissue, and strengthening the lungs, which also enhances your toxin release.
Activities such as breathwork that lower stress levels improve immune function.
Breathwork is known to reduce muscle tension and allow the blood vessels to open up which improves the circulation of oxygen. In just 5-10 minutes of controlled breathing a day, breathwork can lower blood pressure and overall stress levels.
Within 10 sessions of slow breathing, biofeedback is improved, strengthening heart rate variability (HRV). HRV reflects how adaptable your body is to its changing needs. High HRV is an indicator of strong mental and physical health. Slow breathing techniques enhance autonomic, cerebral and psychological flexibility, increasing parasympathetic activity. To learn more on HRV, check out this article.
Breathwork is an effective tool for enhancing lung capacity, strengthening respiratory muscles and the lungs. Slow and deep breathing can relax muscles in the intestinal tract to promote absorption and digestion. Activating the diaphragm creates a gentle massaging action for the intestines and stomach, which can reduce abdominal pain, urgency, bloating and constipation.
Breathwork is a powerful tool in shifting mood. It can relax or energize the body. Certain breathing patterns have been linked to specific emotions. Breath can be used to elicit joy, happiness, feelings of self love and self esteem. Further, diaphragmatic breathing enhances attention span and overall executive function.
Breathing exercises can significantly improve sleep quality in just 5 days of practice. Mindfulness practices with a specific focus on breathing have been shown to improve energy levels.
Breathing exercises have a significant effect on pulmonary function improving inspiratory muscle strength. Studies also show diaphragm taping with breathing exercises increases muscle tone.
Self-Regulation
“Between stimulus and response there is a space. In that space is our power to choose our response.” – Viktor E Frankl
The intensity of contrast therapy creates a training ground to implement tools of self-regulation in moments of physical and mental stress imposed by the extremes of hot and cold. This skill transfers to daily life whenever we feel our fight or flight triggered.
There is a difference between pain and suffering. Pain is a physical sensation or signal indicating an event within the body. Suffering is the interpretation of that event and involves thoughts, beliefs, or judgments.
In the practice of cold exposure, you learn to override your initial impulses to resist the pain by tensing or jumping out of the tub. You accept what is, acknowledge the temporary pain and resist the urge to suffer, thereby strengthening your mind.
After practicing contrast therapy, you’ll notice when you face a fight-or-flight inducing event in your daily life, you have an increased ability to take pause – to override your nervous system and the body’s natural response to stress, and instead proceed with intentional response rather than instinctual reaction.
The ability to embrace challenging experiences is a skill we take into our daily lives, and translates into our capacity for resilience, and being present.
Further Education
Discover more about the holistic health benefits of contrast therapy from global experts.
The Wim Hof Method: Own Your Mind, Master Your Biology, and Activate Your Full Human Potential
