The Science of Cold and Heat Exposure: Contrast Therapy Benefits And How It Supports Mental and Physical Health.

Ghetto Smurf
Oct 14
4 min read

At Myhaven Oysterhaven, we believe that true wellness is found in balance, the harmony between heat and cold, stillness and movement, and energy and rest. Known as contrast therapy, the combination of sauna heat and cold immersion has been used for centuries to promote healing, enhance performance, and calm the mind. Today, science continues to reveal what ancient cultures already knew and the benefits of contrast therapy: alternating between hot and cold environments creates powerful physiological and psychological benefits.

couple sitting in a sauna enjoying the heat

The Science Behind Contrast Therapy

Contrast therapy works by exposing the body to alternating heat and cold stimuli. The process triggers a natural response in your circulatory, nervous, and lymphatic systems.

Heat Exposure (Sauna): Increases heart rate, dilates blood vessels, enhances circulation, and triggers sweating, promoting detoxification and relaxation.
Cold Exposure (Ice Bath or Cold Plunge): Constricts blood vessels, reduces inflammation, and stimulates the parasympathetic nervous system, creating mental clarity and resilience.

When combined, these two extremes form a rhythmic exercise for the body’s vascular and nervous systems, similar to interval training for your internal organs.

Scientific Insight: A 2015 study in Frontiers in Physiology found that alternating hot and cold immersion improves recovery and decreases muscle soreness by up to 25% compared with passive rest.

Contrast Therapy Benefits

Physical Health Benefits

Improved Circulation and Heart Health

Switching between heat and cold trains the body’s blood vessels to expand and contract efficiently. This enhances circulation, oxygen delivery, and nutrient flow throughout the body, supporting cardiovascular health and reducing inflammation.

A Finnish study in JAMA Internal Medicine revealed that frequent sauna use (4–7 times per week) reduced the risk of fatal heart disease by 50%.

Reduced Muscle Soreness and Faster Recovery

Athletes have long used contrast therapy to reduce muscle fatigue. The alternating temperatures flush out lactic acid and metabolic waste while increasing nutrient delivery to muscle tissue.

Research: The Journal of Strength and Conditioning Research (2019) found that contrast water therapy significantly reduced delayed onset muscle soreness (DOMS) in athletes.

Enhanced Immune Function

Cold exposure increases white blood cell count, improving your immune system’s ability to fight off infection. Regular sauna bathing, according to a University of Vienna study, reduces the incidence of colds and flu by up to 30%.

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2. Mental and Neurological Benefits

Contrast therapy not only strengthens the body but also the mind.

Reduced Stress and Anxiety

Exposure to heat and cold activates the vagus nerve, which helps regulate the body’s stress response. This stimulation shifts you into a parasympathetic (rest-and-digest) state, reducing anxiety and promoting calm.

Research Insight: A 2018 PLOS ONE study found that cold immersion activates the release of noradrenaline and endorphins, leading to improved mood and reduced stress symptoms.

Improved Focus and Mental Clarity

The initial shock of cold immersion enhances alertness by increasing dopamine levels by up to 250%, according to research by Huberman Lab (Stanford University). Pairing this with post-sauna relaxation results in improved focus and mental resilience.

3. Support for Neurodivergent and Neurological Conditions

Recent research suggests that heat and cold exposure may support individuals with ADHD, Autism Spectrum Disorder (ASD), Parkinson’s disease, and Multiple Sclerosis (MS) by improving neurological balance and reducing systemic inflammation.

ADHD and Autism

Cold water immersion may improve dopamine regulation, supporting focus and executive function.
Sauna heat promotes serotonin release, enhancing relaxation and emotional balance.

Parkinson’s Disease

Heat therapy can reduce muscle stiffness and rigidity, while cold immersion assists in improving vascular tone and circulation, offering relief from symptoms like fatigue and poor mobility.

Multiple Sclerosis (MS)

Sauna therapy, when used cautiously, helps ease muscle tension and improve mood, while cold immersion reduces inflammation and pain perception. Always consult with a medical professional before use.

Research Reference: A 2021 review in Frontiers in Neurology highlighted that thermal therapies can influence neuroplasticity, circulation, and inflammation, offering supportive benefits for neurodegenerative and neurodivergent conditions.

4. Building Emotional Resilience Through Heat and Cold

Contrast therapy is more than a physical practise, it’s a journey of self-regulation and mindfulness. The challenge of stepping into icy water after deep heat teaches control, calm, and presence, powerful tools for daily life. At Myhaven Oysterhaven, our sessions are designed not only for physical restoration but also to foster emotional resilience and balance.

wood-fire sauna with a sauna hat and water bucket

How to Practice Contrast Therapy Safely

Begin in the sauna – 10–15 minutes of gentle heat.
Cool Down Gradually – Step outside for a few deep breaths.
Cold Plunge or Barrel – Immerse for 1–3 minutes.
Rest and Rehydrate – Allow your body to stabilise.
Repeat 2–3 rounds – End on cold for maximum alertness.

Always listen to your body, and consult a healthcare provider if you have circulatory or heart conditions.

Conclusion

Contrast therapy bridges ancient wellness traditions with modern science, offering a holistic path to physical vitality, mental clarity, and emotional balance. Whether you’re seeking recovery, stress relief, or a deeper sense of connection, Myhaven Oysterhaven invites you to experience the rejuvenating power of sauna and cold immersion surrounded by the healing waters of County Cork.