Contrast therapy, also known as the Nordic cycle, is a well-known recovery and rehabilitation technique with historical roots dating back to naturopathic medicine. It can be traced back to 3,500 BCE when its use in treating various ailments and injuries was described in the ancient medical text known as the Edwin Smith Papyrus. 

Here is the method by which this technique is accomplished: 

1. Before entering the sauna, drink one to two glasses of water to stay hydrated. 

2. Enter your choice of pre-heated sauna for 10–15 minutes to sweat. 

3. Quickly rinse off using the shower next to the cold plunge.

4. Fully submerge your body in the cold plunge for one to four minutes, and remember to keep breathing.

5. Relax on a bench next to the plunge for 5–10 minutes. 

Repeat these steps as many times as desired, depending on your body's response.

Sauna and cold plunge therapy offer a powerful combination of physical and psychological benefits that can enhance your overall well-being. From improved circulation and reduced inflammation to heightened mood and stress relief, these therapies hold the potential to transform your health. 

Benefits of Sauna and Cold Plunge

In the fourth century BC, the renowned Greek physician Hippocrates recorded the medicinal uses of hydrotherapy and its benefits. In his writings, he highlighted the profound value of water, stating that "water could cure anything." 

Over the centuries, these historical insights into the healing properties of cold therapy have been further explored and refined. Advancements in science and medicine have allowed us to better understand how temperature affects our bodies and how sauna and cold therapy can be used effectively to promote health and well-being. 

Let's explore the numerous benefits of sauna and cold plunge therapy and discover how it can positively impact our health.

Builds Strength and Adaptive Response

Hormesis is a biological phenomenon where exposure to low or moderate stress levels can trigger a positive response in a person. In simpler terms, a mild stressor can benefit, leading to improved resilience and health.

Combining ice baths and sauna sessions creates a temperature fluctuation that triggers various physiological responses — activating the body's adaptive capabilities. When repeated over time, sauna use allows the body to accumulate heat, enhancing its response to future exposures through hormesis.

This principle enables the body to positively adapt to stress, making it more resilient. Adapting this two-pronged approach can promote overall physical well-being, especially post-workout.

Promotes Relaxation and Stress Relief

The alternation between hot and cold temperatures helps to improve circulation, reduces muscle tension, and stimulates the release of endorphins.

During sauna use, the body is exposed to high heat, leading to vasodilation — the widening of blood vessels. 

Vasodilation increases blood flow to the skin. As blood vessels expand, the body's blood pressure drops, resulting in relaxation and stress reduction. 

Subsequently, the cold plunge immerses the body in cold water, inducing vasoconstriction — the narrowing of blood vessels.

As a result of vasoconstriction, the blood flow is redirected from the periphery towards the internal organs. After emerging from the cold water, the body can experience a rush of adrenaline and other neurotransmitters.

Cold plunging initially triggers a "fight or flight" response, leading to heightened stress levels. Repeated exposure and adaptation to cold water improves your ability to handle stress. As a result, cold exposure becomes a valuable tool for gradually reducing stress in everyday situations.