Contrast therapy
Contrast therapy can stimulate circulation, promote recovery, and aid nervous system regulation through the use of targeted, repeat exposure to hot and cold. The invigorating therapy combines a short session in a sauna or hot tub followed by an ice bath or cold plunge to boost blood flow and accelerate muscle recovery.
It’s favoured by athletes during an intense training schedule to facilitate rapid recovery and boost performance, and anyone looking to incorporate the benefits of hot and cold therapy into their wellness routine.
Explore where you can experience contrast therapy, how it can benefit physical and mental performance, and the House tips you need to know before you start.
What is contrast therapy and how does it work?
Contrast therapy is a recovery and wellness practice that alternates hot and cold exposure – a sauna followed by a cold plunge, or moving from a hot tub to a cold pool. It helps to stimulate circulation, recovery, and nervous system regulation by repeatedly exposing your body to rapid temperature changes. The heat phase causes your blood vessels to widen, increasing blood flow and bringing oxygen and nutrient-rich blood to tissue while relaxing muscles. The cold phase then causes your blood vessels to narrow, moving the blood towards your vital organs to reduce swelling and inflammation, and numb sore areas.
How to do hot and cold therapy?
For beginners, it’s helpful to gradually build up the length of your sessions as you become accustomed to the dramatic changes in temperature. Start with your hot setting – whether that’s a sauna or hot tub – for three to five minutes to loosen tissues. From here, move to your cold space in the ice bath or open water to reduce inflammation. Repeat this cycle four to five times, and ultimately finish with cold to reduce swelling and keep blood flowing.
What are the benefits of contrast therapy?
Contrast therapy is recommended for those who are looking for relaxation and a nervous-system reset. The treatment is especially suited to athletes due to its ability to boost blood flow, which helps flush out inflammatory waste and accelerate muscle recovery after intense training sessions. It supports circulation, reduces stress and tension, and improves mental clarity and resilience.
House tips
Drink plenty of fluids before starting your contrast therapy session, and rehydrate with water or an electrolyte drink afterward. Hydration is key as it supports blood pressure regulation and healthy blood flow as vessels rapidly expand and constrict during the treatment.
What should I expect from my first contrast therapy session?
A typical session in the contrast suites lasts around 90 minutes – we advise individuals to gradually increase their total session time as they become accustomed to the sensation. During this time, you’ll move at your own pace between hot and cold treatments, undertaking four to five rounds of immersion per session.
Throughout the treatment, our team of trained therapists will be available to monitor your session and provide support if needed.
Where is contrast therapy available?
The treatment is available at Soho Farmhouse, where the Lazy Lake provides a scenic spot for contrast therapy, and at Soho Farmhouse Ibiza’s Lazy Forest. Our team is expanding contrast therapy to Babington House and Soho House New York, coming soon. Members can book sessions for themselves and their guest via the Soho House app.
Treatment stacking
Build contrast therapy into a holistic recovery programme to enhance physical strength and mental clarity. Complement its nervous system regulation with breathwork and meditation classes, making mindful practices feel more effective prior to the rush of heat and cold exposure.
