Recovery & Performance
Contrast Therapy
Alternating heat and cold to accelerate recovery, reduce inflammation, and build stress resilience.
Structured infrared sauna and cold plunge sessions designed to boost circulation, support muscle recovery, and strengthen your body's adaptive response. No consultation required.
Benefits
Why people book contrast therapy
Muscle recovery
Alternating vasodilation and vasoconstriction helps flush metabolic waste and deliver fresh nutrients to fatigued muscles.
Inflammation reduction
Cold exposure constricts blood vessels and reduces swelling, while heat promotes relaxation and tissue repair.
Improved circulation
The repeated cycling between heat and cold trains your vascular system, improving blood flow and cardiovascular efficiency over time.
Stress resilience
Deliberate exposure to temperature extremes activates adaptive stress pathways, building mental and physical resilience.
Better sleep
The deep relaxation that follows a contrast session promotes parasympathetic activation and improved sleep quality.
Immune support
Regular cold exposure has been associated with increased circulation of immune cells and improved immune vigilance.
What is contrast therapy?
Contrast therapy alternates between infrared sauna (heat) and cold plunge (cold) in structured intervals. The temperature shifts create a vascular pump effect — expanding and constricting blood vessels to enhance circulation, reduce inflammation, and stimulate your body's natural recovery processes.
At Lumen Health House, sessions are guided by time and temperature protocols tailored to your experience level. First-time clients begin with shorter cold exposures and gradually build tolerance over multiple visits.
A typical session includes 3 to 4 rounds of heat and cold, finishing with whichever temperature feels best for your body. The entire session takes 45 to 60 minutes including transition time and a brief cool-down period.
Your Session
A typical contrast therapy protocol.
Sessions can be customized based on your tolerance and recovery goals. Your wellness team adjusts the protocol as you progress.
Who is contrast therapy for?
Goal-based
- Accelerate recovery between workouts or competitions
- Build mental toughness and stress tolerance
- Improve cardiovascular efficiency and circulation
- Support chronic inflammation management
- Enhance sleep quality and relaxation
Symptom-based
- Persistent muscle soreness after training
- Joint stiffness and general achiness
- Poor circulation or cold extremities
- Difficulty winding down or sleeping deeply
- Low energy or sluggish recovery
The Process
How a contrast therapy session works
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Warm up
Begin with 10–15 minutes in the infrared sauna, gradually raising your core temperature.
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Cold plunge
Transition to the cold plunge for 1–3 minutes. Staff guides your breathing and timing.
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Repeat cycles
Alternate between heat and cold for 3–4 rounds, adjusting duration to your comfort level.
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Cool down
Finish with a brief rest period. Hydrate and allow your body to return to baseline before leaving.
What to expect
Before
Arrive hydrated and avoid heavy meals within an hour. Bring a swimsuit or use provided disposable garments. Remove jewelry and electronics.
During
You'll alternate between the warm sauna and cold plunge. Expect the cold to feel intense at first — controlled breathing helps. Staff is available if you need guidance on timing or technique.
After
Most clients feel energized, alert, and deeply relaxed. Some experience mild flushing or tingling that fades within minutes. Drink water and ease back into your day.
Safety and medical guidance
Contrast therapy is generally well-tolerated, but certain health conditions may require caution or make this service unsuitable. Eligibility may depend on your health history, medications, lab results, and provider review.
- Individuals with uncontrolled high blood pressure, heart conditions, or a history of seizures should consult their physician before booking.
- Pregnant individuals should not use contrast therapy.
- If you have Raynaud's syndrome, cold urticaria, or circulatory disorders, please speak with your provider first.
- You may exit the cold plunge at any time — sessions are self-paced and never forced.
- Contrast therapy is a wellness service and is not intended to diagnose, treat, or cure any medical condition.
Save with Memberships
Make contrast therapy part of your routine
Single Session
From $85
Drop in any time. No membership required.
Recover Membership
$189/mo
Unlimited contrast sessions, 2 infrared sauna add-ons, and 10% off all recovery services.
View Details →Recovery Starter Pack
$225
3 contrast therapy sessions. Perfect for trying the protocol and building consistency.
Questions
Contrast Therapy FAQ
What is contrast therapy?
Contrast therapy is the practice of alternating between heat (infrared sauna) and cold (cold plunge) in timed intervals. The temperature shifts stimulate circulation, reduce inflammation, and activate your body's natural recovery pathways.
How hot and cold are the sessions?
The infrared sauna typically ranges from 130–150°F, and the cold plunge is maintained between 39–50°F. We adjust based on your experience level and comfort.
How often should I do contrast therapy?
Most clients benefit from 1 to 3 sessions per week. Athletes or those using it for active recovery may go more frequently, while once per week is great for general wellness.
Who should avoid contrast therapy?
People with uncontrolled hypertension, heart conditions, pregnancy, cold urticaria, or seizure disorders should not participate without physician clearance. If you're unsure, our team can help you determine eligibility.
Can I combine contrast therapy with other services?
Absolutely. Many clients pair contrast therapy with IV hydration, red light therapy, or compression therapy. Your wellness team can help you build a recovery stack that fits your goals.
Ready to try contrast therapy?
No consultation required. Book a session or speak with our team about the best protocol for your goals.