“I Used To Roll My Eyes At Contrast Therapy… But Now I’m Converted”
I’ll admit it: when people first started talking about contrast therapy, hopping from a sauna straight into freezing cold water, I thought it sounded wildly unnecessary. Surely wellness shouldn’t involve gasping for breath and praying the treatment is over, fast. After trying it “just once” (famous last words), I’m now that person quietly planning my week around when I can next get hot and then very, very cold. Tempted to try? Here’s what you need to know…
What is contrast therapy?
At its simplest, contrast therapy is alternating between heat and cold. You warm up in a sauna, then cool down quickly in a cold plunge, ice bath or even a cold shower. That’s it. No gadgets, no supplements, no pressure to be extreme. The heat relaxes your body and slows everything down; the cold wakes you up, sharpens your focus and somehow leaves you calmer than before.
How long do you need?
This was my biggest surprise – you don’t need ages. My first session took about 30 minutes in total. I started with 10 minutes in the sauna, followed by 20–30 seconds in cold water (believe me, seconds count). After a short rest, I repeated the cycle once more and finished warm. You can build up over time.
There’s no prize for staying in longer, especially at the beginning.
What to bring
The real pleasure is that you don’t need to lug around a heavy gym bag, because all you really need is a swimsuit and a towel (two if you want to feel extra prepared). Most places provide everything else, such as basic toiletries and cold water to rehydrate.
My first-time experience
The sauna part was glorious. My shoulders dropped, my breathing slowed, and my brain finally stopped multitasking. The cold plunge? I won’t lie, it’s a shock. The trick is slow breathing and keeping your hands out of the plunge bath/pool as you ease yourself in. Long exhales through the mouth, stay still and don’t fight it. I kept telling myself I could get out at any moment, which somehow made it easier to stay in. When I stepped out (shivering), I felt awake, clear-headed, and oddly triumphant, like I’d done something kind for my body, not punishing. I was also super proud of myself and obviously told everyone I met that day about my bravery!
Tricks to make it less shocking
• Start with your feet before fully immersing.
• Focus on your breath, not the temperature.
• Keep it short, 10 to 30 seconds is more than enough.
• End warm for your first few sessions.
This is not about toughness. It’s about teaching your nervous system that it can handle change.
Would I do it again?
Without question. Contrast therapy doesn’t promise miracles, but it delivers something better: immediate calm, better sleep, and a sense of clarity I didn’t realise I was missing. went in sceptical. I came out converted and slightly obsessed. Who’s joining me next time?
5 top London sauna & cold plunge spots
If you’re curious to try contrast therapy for yourself, these London venues offer some of the best sauna and cold-plunge experiences:
1. Community Sauna Baths, Hackney Wick – One of the pioneering communal sauna spots, loved for its social, creative, and inclusive atmosphere.
2. Banya No.1, Hoxton – A classic Russian-style thermal experience with steam sauna and invigorating ice plunge. Plus, they serve great food too. Post experience of course!
3. Urban Heat Sauna – South London sauna and outdoor cold plunges with a relaxed, community-centric vibe.
4. Rebase – Uber stylish Marylebone spa that blends traditional sauna time with recovery-focused wellness, plus a great smoothie bar!
5. Rooftop Saunas, Hackney – A rooftop sauna and cold plunge experience perfect for a reset above the city. Very cool vibe.
