The Power of Contrast Therapy: Using an Ice Bath & Sauna for Recovery, Energy & Resilience

If you’re looking for a natural, proven way to boost recovery, reduce stress, improve sleep, and increase your resilience — contrast therapy may be the ultimate wellness hack.

Contrast therapy, also known as hot-cold immersion therapy, alternates between exposure to heat (like a sauna) and cold (like an ice bath or cold plunge).

It’s used by elite athletes, health enthusiasts, and even CEOs to reset the nervous system and accelerate healing.

In this post, I will break down what it is, how to do it safely, and how you can get started using the ice barrel at The Thames Club.

What Is Contrast Therapy?

 

Contrast therapy is the alternating use of heat and cold to stimulate circulation, flush out toxins, reduce inflammation, and activate the body’s natural repair systems.

A classic protocol involves:

• 10–20 minutes in a sauna

• followed by 1–3 minutes in an ice bath

• repeated for 2–3 rounds

This temperature cycling causes vasodilation and vasoconstriction, which helps pump blood, lymph, and nutrients throughout the body.

Vasodilation is the widening (relaxation) of blood vessels due to relaxation of the smooth muscle in their walls. This will increase blood flow and decreases blood pressure. For example, when you exercise, your blood vessels dilate to deliver more oxygen and nutrients to your muscles. This can be triggered by heat, low oxygen levels, exercise, certain hormones (e.g., nitric oxide, histamine), or medications.

Vasoconstriction is the narrowing (constriction) of blood vessels due to contraction of the smooth muscle in their walls. This reduces blood flow and increases blood pressure. It can be triggered by cold temperatures, stress, certain hormones (e.g., adrenaline, norepinephrine), or medications. So when you are cold, blood vessels in your skin constrict to reduce heat

First of all we recommend that you seek medical attention if you have any underlying health conditions. Contrast therapy will be a vast change in temperature so be sure to hydrate too.

Benefits of the Sauna and Ice Bath Contrast Therapy

1. Enhanced Recovery

Cold plunges reduce muscle inflammation and soreness, while saunas increase circulation and relax tense muscles. It is recommended to use the ice barrel after exercise.

2. Boosted Immune System

Studies suggest regular contrast therapy may help strengthen immune response by increasing white blood cell activity.

3. Improved Sleep & Mental Clarity

The combination of heat and cold triggers hormonal responses that can help you sleep deeper and feel more focused.

Try pairing your sessions with natural supplements like Ashwagandha or L-Theanine. These canhelp calm the nervous system and help with anxiety and depression. Its important to get

medical advice especially if you are on other medications.

4. Stress Resilience & Mood

Both heat and cold exposure activate dopamine and endorphins, helping you feel calmer and more balanced. This can be very effective on mentally tough days.

How to Do Contrast Therapy at The Thames Club

Step 1: Heat Up

Use the sauna or steam room, start off with lower time scales like 5-10 mins and build up over time 15-20 mins. The temperature of the sauna is normally around 90°C (195°F).

Step 2: Cool Down

Step into the ice barrel carefully (or even the cold shower initially). The ice barrel temperature is normally around 3°C. Start off slowly with maybe 30 seconds to a minute. Over time your body will adjust to be able to do longer. We recommend no longer than 3 mins.  Fully submerge your body to above your shoulders (if you can tolerate this of course).

Step 3: Repeat

Alternate between hot and cold for 2–3 rounds, always ending on cold.

⚠️ Re-iterating the Safety Tips

• Start slow, especially with cold exposure.

• Listen to your body — dizziness or nausea means it’s time to stop.

• Stay hydrated — sauna sessions cause sweating and electrolyte loss.

• You can also use hydration/electrolyte drinks following your contrast therapy.

Final Thoughts

Contrast therapy isn’t just for extreme athletes or the knowledgeable biohackers — it’s a simple, natural way to feel better, move better, and recover faster. Whether you’re chasing better sleep, lower stress, or faster recovery, ice bath (or barrel) and sauna contrast is a powerful tool worth adding to your routine.

Start small, stay consistent with it and let the staff know how you are getting on with the new

addition in the club.

I hope you enjoy.

Simon Rice

General Manager

The Thames Club

The Thames Club provides access to an ice barrel and contrast therapy for members who wish to use them. Participation is entirely voluntary and at your own risk. Members are responsible for ensuring they are fit to take part and use and should seek medical advice if unsure. The Thames Club and its staff accept no liability for any injury, illness, or adverse effects arising from the use of these facilities.