Contrast Therapy in Leamington Spa
Hot & Cold Therapy for Recovery, Circulation & Nervous System Reset
What Is Contrast Therapy?
Contrast therapy is a recovery technique that alternates between heat exposure (such as infrared sauna) and cold exposure (ice bath or cold plunge). The rapid temperature changes create a powerful vascular response - expanding and constricting blood vessels - which enhances circulation, reduces inflammation, and supports faster tissue recovery.
At ReGen Rooms, contrast therapy is delivered using controlled protocols that prioritise safety, comfort, and physiological effectiveness rather than extreme exposure.
How Contrast Therapy Works In The Body
Heat exposure increases blood flow, relaxes muscles, and activates the parasympathetic nervous system. Cold exposure then causes vasoconstriction, reduces inflammation, and stimulates alertness via the sympathetic nervous system.
Alternating between these states trains the nervous system to adapt more efficiently, improves vascular function, and supports hormonal balance - particularly cortisol regulation and stress resilience.
10 Benefits of Contrast Therapy
Alternating heat and cold exposure to support recovery, circulation, resilience and whole-body performance.
Accelerated Muscle Recovery
The combination of heat and cold helps flush out toxins and lactic acid, reducing soreness and speeding up recovery.
Enhanced Circulation
Switching between hot and cold stimulates blood flow, strengthening the vascular system.
Reduced Inflammation & Pain Relief
Cold reduces swelling, while heat soothes stiffness and promotes healing in muscles and joints.
Boosted Immune System
Exposure to temperature extremes strengthens the immune response, making the body more resilient.
Increased Energy & Mental Clarity
The rapid temperature change triggers an endorphin rush, enhancing mood, focus, and alertness.
Better Sleep Quality
Infrared heat relaxes the nervous system, while cold exposure promotes melatonin release for deeper sleep.
Improved Stress Adaptation
Contrast therapy trains the nervous system to handle stress more effectively, reducing anxiety and improving resilience.
Enhanced Detoxification
Sauna-induced sweating removes toxins, while cold exposure tightens pores and helps prevent reabsorption.
Improved Lung Function & Oxygenation
Cold water immersion strengthens respiratory control, while heat may support breathing capacity.
Performance Enhancement & Injury Prevention
Widely used by athletes, contrast therapy optimises muscle function, helps prevent injuries, and boosts endurance.
“The Contrast Therapy of the Infrared Sauna and the Ice Bath was incredible, something which was completely new to me. The photos speak for themselves, a calming environment with great equipment. I will be back.”
— Emily Grimmett
Good to know — before contrast therapy
A few simple prep tips to help you get the most from your contrast therapy session (infrared heat + cold exposure).
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Stay Hydrated
Drink plenty of water before your session to help prevent dehydration.
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Consult a Doctor if Necessary
If you have heart conditions, pregnancy, or medical concerns, get professional advice before trying contrast therapy.
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Wear Appropriate Clothing & Bring 2 Towels
Light swimwear or loose breathable fabrics work best. Bring two towels — one for sitting, one for drying.
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Practice Controlled Breathing
Manage cold exposure with slow, deep breaths to stay calm and in control.
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Start with Heat
Begin with the infrared sauna to warm the muscles and increase blood flow.
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Finish With Cold Therapy
When completing alternating hot and cold rounds, always finish with cold exposure.
Good to know — after contrast therapy
Support recovery and keep the benefits going with these simple post-session habits.
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1
Cool Down Naturally
Avoid extreme temperature shifts immediately after finishing.
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2
Rehydrate
Drink plenty of fluids or electrolyte-rich beverages to replenish lost minerals.
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3
Relax & Stretch
Engage in light movement or deep breathing to help your body transition.
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4
Avoid Excessive Cold Exposure
Prolonged cold immersion beyond 10–15 minutes can be counterproductive.
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5
Be Consistent
Regular sessions maximise long-term recovery, circulation, and performance benefits.
Safety & Session Essentials
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![Medical professional with stethoscope representing clinical research and safety of photobiomodulation therapy.]()
Consult Your Healthcare Professional
CHECK BEFORE STARTING
If you’re pregnant, on light-sensitive medication, or managing a medical condition, consult your doctor before starting NovoTHOR Red Light Therapy. Your provider may recommend adjusting session length or frequency for optimal safety.
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![Man using Sunlighten mPulse infrared sauna as part of contrast therapy recovery protocol]()
Start With Heat
PREPARE THE BODY
Begin with infrared heat to gently warm muscles and increase circulation. Heat primes the body for safe and effective cold exposure.
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![Close-up showing controlled breathing technique during cold exposure in contrast therapy]()
Practice Controlled Breathing
CALM THE NERVOUS SYSTEM
Slow, steady breathing helps regulate the body’s response to cold exposure. Controlled breathwork reduces stress and supports nervous system adaptation.
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![Hourglass symbolising optimal session time and frequency for NovoTHOR red light therapy at ReGen Rooms.]()
Time & Temperature Awareness
MONITOR DURATION & INTENSITY
Cold exposure should be brief and intentional. Excessive duration can overstimulate the nervous system and reduce the therapeutic benefit.
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![Close-up of water glass representing hydration benefits before and after red light therapy treatment.]()
Stay Hydrated
SUPPORT CIRCULATION & RECOVERY
Drink water before and after your session. Hydration supports blood flow, temperature regulation, and recovery following heat and cold exposure.
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![Man in Ice Bath Co cold plunge completing contrast therapy at ReGen Rooms]()
Finish With Cold
COMPLETE THE CONTRAST
When alternating heat and cold, always finish with cold exposure. This supports vascular response, circulation, and post-session alertness.
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![Client transitioning from infrared sauna to cold plunge during contrast therapy session]()
Listen to Your Body
ADJUST AS NEEDED
Mild discomfort is normal, but dizziness, numbness, or distress are signs to stop. Contrast therapy should feel controlled, not overwhelming.
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![Post-session recovery and relaxation following contrast therapy treatment]()
Post-Session Recovery
REST & ADAPT
After your session, allow your body to return to baseline naturally. Avoid stacking additional heat or cold treatments immediately afterwards.
Together, our Sunlighten mPulse infrared sauna and Ice Bath Co. cold plunge allow us to deliver contrast therapy in a structured, evidence-led way - combining heat and cold exposure to stimulate circulation, reduce inflammation, and support nervous system regulation for a more complete recovery experience.
Our Equipment
Sunlighten mPulse Sauna
Infrared Heat TherapySunlighten mPulse is a premium infrared sauna system designed to deliver deep, controlled heat exposure. Infrared therapy supports muscle relaxation and circulation by warming tissue directly, encouraging blood flow and helping the body shift into a calmer recovery state.
Within contrast therapy, heat is typically used first to prepare the body - loosening tight muscles, supporting mobility and raising core temperature gradually. Sessions are comfortable, monitored and designed to work as part of a wider recovery routine rather than an extreme stressor.
The Ice Bath Co. cold plunge provides controlled cold exposure to support recovery, inflammation regulation and nervous system adaptability. Cold immersion encourages vasoconstriction, helping reduce swelling and soreness, while also stimulating alertness and resilience through the body’s natural stress response.
Within contrast therapy, cold exposure is introduced after heat to create the temperature shift that drives the contrast effect. Sessions are guided and time-controlled, helping you access the benefits of cold therapy without pushing beyond what your body needs.
Ice Bath Co. Cold Plunge
Cold Water Immersion
Frequently Asked Questions
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Contrast therapy involves alternating between heat exposure (infrared sauna) and cold exposure (cold plunge). The temperature changes stimulate circulation, support muscle recovery, and help regulate the nervous system by encouraging the body to adapt to controlled stress in a safe, structured way.
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Contrast therapy is commonly used to support muscle recovery, reduce inflammation, improve circulation, enhance stress resilience, and boost mental clarity. Many people also find it helps with sleep quality, mobility, and overall recovery between training or busy periods.
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A typical contrast therapy session lasts around 45 minutes in total. This usually includes a short period of infrared sauna heat followed by controlled cold exposure. Exact timings may vary depending on experience level and individual tolerance.
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For most people, contrast therapy begins with heat to warm the body, relax muscles and increase circulation. Cold exposure is introduced afterwards to create the contrast effect and is usually the final phase of the session.
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Yes - when guided properly. At ReGen Rooms, sessions are structured and time-controlled to ensure safety and comfort. If you’re new to contrast therapy, shorter cold exposure is recommended, with gradual progression over time.
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If you are pregnant, have cardiovascular conditions, uncontrolled blood pressure, or other medical concerns, you should consult a healthcare professional before trying contrast therapy. Our team is always happy to discuss suitability before your session.
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Most people benefit from 1–3 sessions per week, depending on recovery needs and lifestyle. Consistency is more important than intensity, and benefits tend to build gradually over time.
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After your session, allow your body to return to normal temperature naturally, rehydrate well, and avoid excessive additional cold exposure. Light movement or gentle stretching can help support circulation and recovery.
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Infrared Sauna
DEEP DETOXIFICATION AND RELAXATION
Our Sunlighten Infrared Sauna gently raises your core temperature, helping your body sweat out toxins and ease muscle tension. When paired with red light therapy, it promotes faster circulation and cellular recovery — a perfect duo for post-training or deep relaxation.
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Cold Water Therapy
CIRCULATION AND IMMUNE SUPPORT
Take your recovery further with contrast therapy. The Cold Plunge activates blood flow, reduces inflammation, and stimulates your immune system. Follow your red light session with a cold plunge to boost circulation and help your body adapt to stress more efficiently.
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Intermittent Hypoxic-Hyperoxic Training
OXYGEN TRAINING FOR YOUR CELLS
Intermittent Hypoxic–Hyperoxic Training (IHHT) enhances your body’s ability to use oxygen efficiently. Pairing IHHT with red light therapy supercharges cellular energy production, improves endurance, and supports overall metabolic health.
Featured ReGen Articles, Top Tips & Advice
Read our latest guides on red light therapy, contrast therapy, recovery techniques and wellness optimisation — written to help you improve your health, performance and everyday energy.
Memberships & Pricing Plans
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