By Tracey Howes, Breathwork & Thermalist Instructor

Contrast Therapy uses the body’s natural systems to optimize health. It has gained popularity in recent times, however it has been practiced for centuries with evidence dating back to the Egyptians’ use of thermal therapies. It involves alternate exposure to hot and cold temperatures which act as micro-stressors causing the body to work harder to maintain a stable core temperature, or thermoregulate. Contrary to popular belief, there is no need for excessive cold or prolonged exposure to support gradual habituation and gain the health benefits.

Heat

When we expose the body to intense heat, usually in a sauna (traditional or infrared), this assists in reducing the impact of stress and inflammation on cells, positively influencing metabolic processes. By encouraging sweating, the body eliminates toxins and heavy metals. Heat promotes blood vessel dilation, enhances blood flow, and contributes to lower blood pressure supporting cardiovascular health.

As well as being a natural stress reliever, heat is also linked to weight loss – as our bodies work to maintain core temperature, this action promotes the breakdown of fat cells and increases levels of hormones that regulate appetite, leading to reduced food intake.

Controlled heat exposure enables better movement and recovery from muscle pain after exercise and significantly reduces thermal strain in active individuals. Contrast therapy using infrared sauna and cryotherapy (cold air at minus 120 °C) is most effective in improving blood flow post-exercise.

From a mental health perspective, heat therapy can be effective in treating depression by supporting mood regulation.

Cold

Cold exposure at 15C and below elicits a cold shock response that triggers the release of hormones boosting alertness and mood and enhancing circulation and metabolism. 

Proven benefits include an enhanced immune system, reduction in inflammation, improved insulin sensitivity, lowered risk of cardiovascular disease and activation of brown fat which burns calories by keeping your body warm.

It’s important to note that hormones impact cold tolerance. If you have an underactive thyroid, there’s an increased risk of hypothermia. For women, the luteal phase of the menstrual cycle increases sensitivity to cold. Synthetic progesterone in HRT and birth control may increase core body temperature, while synthetic estrogen in HRT lowers body temperature. These differences determine how a woman’s body responds to cold exposure.

Please note – if you have cardiovascular disease or unregulated blood pressure, cold therapy is not recommended.

Breathwork

Deep diaphragmatic breathing is effective in stimulating the vagus nerve, fostering relaxation and reducing stress. We use breathwork techniques before entering the cold and during exposure to calm the mind and prepare the body. With practice adapting to stressors, the mind and body can find calm in the cold, enhancing mental and physical resilience over time.

Benefits of consistent Contrast Therapy practice:

·         Optimise metabolism

·         Reduce inflammation and chronic pain

·         Improve recovery after workout

·         Enhance mood and build resilience

·         Enhance lung function

·         Support immunity 

·         Reduction in the effects of Alzheimer's

“What an amazing experience! Wonderful location, excellent tuition and easy to understand explanations on the scientific research covering the benefits of breathwork and contrast therapy on our body’s systems, importantly the parasympathetic nervous system (how we relax and heal). I loved it and have already had some phenomenal results from one session, not only feeling excellent post workshop but also my sleep recovery score last night was 98% (very unusual for me). I will definitely be booking on to further sessions.” – Sara, Herb House Spa Member

Join Tracey Howes, our resident Contrast Therapy Instructor who has studied with Dr Susanna Soberg at The Soberg Institute, the leading metabolic scientist and researcher in heat and cold therapies. Explore a combination of timed exposure in our traditional Finnish sauna and cold plunge, paired with breathing techniques to support relaxation, and the latest scientific insights. You will learn how to practice safely and leave with knowledge that builds confidence and supports your personal wellness journey.

Explore upcoming Contrast Therapy workshops at Herb House: Contrast Therapy · Lime Wood Hotel