Contrast Therapy at ReGen Rooms: How to Safely and Effectively Combine Infrared Sauna and Ice Bath for Recovery

At ReGen Rooms, we believe that true recovery doesn’t come from one-size-fits-all solutions. That’s why we offer contrast therapy—a powerful treatment that alternates between the intense heat of an infrared sauna and the invigorating cold of an ice bath. This combination taps into the body’s natural thermoregulatory system to stimulate circulation, reduce inflammation, enhance detoxification, and accelerate muscular recovery.

But contrast therapy is only effective when done correctly. In this guide, we’ll walk you through how to structure your session for maximum benefit and safety, including how long to stay in each phase, how often to repeat, and how to properly reheat your body afterwards.

What Is Contrast Therapy?

Contrast therapy involves alternating between hot and cold treatments in a controlled way. It works by rapidly constricting and dilating blood vessels, which boosts circulation and flushes metabolic waste from the muscles. The heat relaxes muscles, increases blood flow, and promotes sweating, while the cold plunge reduces inflammation, slows nerve conduction, and numbs soreness.

At ReGen Rooms, our method pairs:

  • Infrared Sauna – A dry, radiant heat that penetrates deeply into tissue, stimulating recovery at the cellular level.

  • Ice Bath – A plunge pool maintained between 6–10°C, ideal for cold immersion therapy.

The effects of Contrast Therapy on the Body:

Cold water plunges and near-infrared (NIR) saunas offer distinct yet complementary benefits that support recovery, resilience, and overall health. Cold immersion, typically between 6–10°C, triggers a powerful physiological response: blood vessels constrict, driving blood from the extremities to the core, where it becomes rich in oxygen and nutrients. Upon exiting the cold, vessels dilate again, creating a vascular flush that helps clear metabolic waste and reduce inflammation. This process has been shown to lower markers of muscle damage, reduce delayed-onset muscle soreness (DOMS), and stimulate the parasympathetic nervous system, promoting a calm, restorative state. Simultaneously, NIR saunas emit light at wavelengths that penetrate deeper than traditional heat, reaching muscle tissue and even mitochondria to increase cellular energy production (ATP). This supports faster tissue repair, improved circulation, detoxification through sweating, and reduced joint and muscle stiffness. Used together in contrast therapy, these modalities create a dynamic “vascular workout” while also enhancing hormonal balance, pain management, and immune support.

When You should and Shouldn’t Cold Plunge

While ice baths can be highly effective for reducing inflammation and accelerating recovery, timing matters. If your goal is to enhance performance or adapt to strength training, it's best to wait at least 4–6 hours after your workout—or even avoid cold plunges immediately afterward. That’s because cold exposure can blunt muscle growth and strength adaptations by interfering with inflammation and blood flow, both of which play a role in muscle remodeling. However, if you're dealing with soreness, joint inflammation, or back-to-back training sessions, using an ice bath soon after exercise (within 30 minutes to 2 hours) can help reduce pain, limit swelling, and support recovery. For endurance athletes or those in competition phases, cold immersion is often used immediately to minimise fatigue and speed up turnaround between events. The key is to align cold therapy with your current training goals—performance recovery versus long-term adaptation—and use it strategically.

The Ideal Contrast Therapy Protocol

While contrast therapy can be tailored to individual needs, the following structure is a great place to start:

1. Start with the Infrared Sauna (10–15 minutes)

Begin your session in the sauna. Infrared heat works gradually and deeply, unlike traditional steam saunas. Stay inside for 10 to 15 minutes, or until you begin sweating consistently and feel your body fully warmed.

During this phase:

  • Breathe deeply to help oxygenate muscles

  • Stretch lightly if desired

  • Hydrate with water or electrolytes

2. Cold Plunge (2–3 minutes)

Move directly to the ice bath. The first plunge can be intense, so aim for 2 to 3 minutes. Keep breathing steady and controlled—avoid shallow or panicked breathing, which can heighten the shock response.

You may notice:

  • Initial discomfort followed by numbing

  • Slower breathing and a lowered heart rate

  • A noticeable “reset” of your nervous system

If you're new to cold immersion, it’s fine to start with 1 minute and gradually build up.

3. Repeat 2–3 Cycles

After your cold plunge, return to the infrared sauna for another 10 minutes. Most users benefit from completing 2–3 full cycles, alternating between heat and cold. This repetition enhances the circulatory effects and supports deeper muscular recovery.

How to Safely Reheat After Your Final Cold Plunge

Warming up after your final cold immersion should be done gradually and deliberately to avoid sudden blood pressure changes or thermal shock. Here's how:

Step-by-Step Reheating Process:

  1. Move to a neutral temperature space for 2–5 minutes. Let your core begin to self-regulate naturally. You may feel slight shivering—this is normal and a healthy thermogenic response.

  2. Dress in warm, dry layers, especially around your core and feet. Don’t rush straight back into a hot sauna or shower.

  3. Re-enter the infrared sauna (optional) for a final, shorter session—around 5–8 minutes—if you want a gentle return to warmth. This helps ease your system out of cold exposure without overstimulating it.

  4. It’s best to end with a cool temperature, so following your final sauna session take a cool shower to help return your body to a normal temperature. When doing this, it’s best to enter into the shower slowly, introducing the right side of your body first and working your way round to the left side. This helps to reduce the amount of stress put on the heart, and ensure you end your session feeling fresh and relaxed.

  5. Hydrate and rest. Post-session hydration is crucial, as both heat and cold stimulate perspiration and fluid shifts.

Tips for a Safe and Effective Contrast Session

  • Listen to your body: If you feel lightheaded, overly cold, or unwell at any point, cut your session short.

  • Avoid alcohol before and after your session—it interferes with thermoregulation.

  • Stay hydrated throughout, with water or a low-sugar electrolyte drink.

  • Don’t rush: Let your body adjust between phases. Speeding through the transitions reduces the therapy’s effectiveness.

Who Benefits from Contrast Therapy?

Contrast therapy is especially beneficial for:

  • Athletes recovering from intense training or competition

  • Anyone with muscle soreness or joint stiffness

  • People dealing with stress, fatigue, or poor circulation

  • Those seeking immune and lymphatic support

That said, individuals with cardiovascular conditions or cold sensitivity should speak with a medical professional before engaging in cold immersion therapy.

Experience Contrast Therapy at ReGen Rooms

Our infrared sauna and ice bath facilities are designed to deliver the highest standard of contrast therapy in Leamington Spa. Whether you’re looking to enhance your athletic performance, accelerate post-workout recovery, or simply give your body a full reset, contrast therapy at ReGen Rooms offers powerful results in under an hour.

Book your session today and experience the benefits of hot-cold therapy for yourself.