Contrast Therapy Continues To Dominate The Wellness Trend in 2026
The hot and cold therapy is making wellness accessible, boosting recovery and focus
If you've been anywhere on the internet lately, you've probably seen people airing their mixed feelings about Emerald Fennell's "Wuthering Heights" or dissecting the latest episode in the ever-evolving David Beckham family feud. And yet, amid all the cultural whiplash, there's one wellness ritual that seems to be loved by all: willingly plunging into ice-cold water and then going for a sauna.
The wellness ritual loved by many online right now is dubbed as contrast therapy that alternates between heat exposure and icy immersion for supposed benefits like faster recovery, sharper focus, and even a metabolic boost. But why is everyone going for both Sauna and cold plunge as part of their self-care routine?
How Does Contrast Therapy Work?
A few years ago, we only knew of the hot and cold nature of relationships and a post-workout recovery meant a quick stretch and protein shake. But now with the introduction to a healthier version of hot and cold aka thermal treatment has become a giant industry with a research firm estimating that infrared sauna market is projected to grow to about $ 3.58 billion by 2032.
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Today in the fitness world, contrast therapy also called contrast bath involves taking baths in warm and cold water. Generally, a routine followed by pro athletes and bodybuilders, the routine consists of 10 to 15 minutes in the heat of the sauna, and then two or three minutes in the cold of the ice bath.
The contrasting temperatures help in regulating the blood flow in vessels and tissue elasticity of the muscles when one plunges into ice cold water versus when warm temperature during a sweaty sauna session exposes leads to blood vessels expansion, increase in circulation and enhancement of blood flow delivering oxygen and nutrients to muscles damaged during exercise, supporting repair and tissue growth.
However, the therapy is not just restricted for those who want to relax themselves physiologically. Beyond it, contrast therapy offers mental and social advantages. The intense focus required in a cold plunge or sauna session encourages mindfulness and presence, helping reduce stress and mental fatigue. Sharing the experience with others whether in a mobile sauna or during a group cold plunge can foster a sense of community and camaraderie.
Individually, therapy effectively treats sports injuries, chronic soreness, and joint stiffness by flushing out metabolic waste.
However, as much as one would vouch for the benefits the rapidly changing temperatures provide, it is not for everyone.
Experts caution against overestimating contrast therapy's benefits. Evidence for long-term recovery advantages remains limited. Rapid transitions between hot and cold may pose risks, particularly for individuals with cardiovascular disease, severe asthma, pregnancy, intense migraines, or other health conditions. Potential side effects include arrhythmia, lightheadedness, or temporary skin swelling caused by circulatory disturbances.