This centuries-old practice improves sleep, reduces stress and soothes sore muscles — how to do it at home

Schvitz and shine.

Bathhouses are making a splash these days, with newbies to these relaxation havens raving about how much they help reduce stress, soothe their muscles and aid their slumber.

But this isn’t your average spa day.

Much like taking a spin class, bathhouses encourage you to work for your wellness — in this case, by sweating it out in a sauna and then shocking your body by jumping into a cold plunge.

The art of alternating between hot and cold — also known as contrast therapy — yields plenty of health benefits, and while it may be the newest wellness trend, it’s actually an ancient remedy.

“Contrast therapy is far from new — it has been practiced for centuries,” Dr. Hany Demian, CEO of BioSpine and co-founder of Pain Care Clinics, told the Post. “Historical records show that soldiers used it post-battle to accelerate recovery and restore energy.”

Here’s how to practice it yourself — and if you don’t want to shell out at a bathhouse, we’ve also got the skinny on how to do it at home.

How does contrast therapy work?

“Contrast therapy involves alternating exposure to hot and cold temperatures,” Dr. Steven Quay, founder of the Biopharmaceutical company Atossa Therapeutics, told the Post.

In traditional Finnish culture, this typically involves a sauna session followed by — ideally — taking a dip in an ice-cold lake, while the Japanese experience centers around hot baths and ice baths. Either way, the underlying physiological mechanisms are the same.

“The core principle involves alternating between cold — promoting vasoconstriction, which tightens blood vessels — and heat — promoting vasodilation, which expands them,” Demian said. “This dynamic process boosts circulation, speeds up muscle recovery and reduces pain by flushing out metabolic waste and reducing inflammation.”

It also just makes you feel like a golden god — here’s why.

What are the health benefits of contrast therapy?

According to Quay, peer-reviewed research suggests contrast therapy has several benefits, including:

• Boosted parasympathetic nervous activity, which promotes relaxation 
• Improved circulation and blood flow 
• Reduced muscle soreness and inflammation 
• Enhanced recovery post-exercise  
• Better thermoregulation, which helps your body maintain its core internal temperature 

Is there any scientific evidence behind this?

While some of the benefits are anecdotal, there are studies showing that contrast therapy can help with blood circulation, relaxation and sleep, according to both experts.

“Alternating vasoconstriction and vasodilation can stimulate vascular responsiveness and enhance peripheral blood flow,” Quay said.

“Heat therapy (e.g., sauna, warm baths) is known to reduce stress hormones like cortisol. Cold exposure (e.g., cold showers) may activate the parasympathetic nervous system afterward, aiding relaxation,” Demian noted.

“Heat exposure before bed can help lower core body temperature, which is linked to better sleep. Cold exposure may also improve sleep by reducing inflammation,” he added.

Is it “healthier” than just swimming in a pool or hot tub?

While chilling in a pool or hot tub is also undeniably relaxing, you’re getting a little more gain from your pain when alternating from extreme heat to cold.

“Contrast therapy may be more therapeutically effective than passive hot tubs or pools due to its dynamic thermal stimulation,” Quay said.

Does it burn a lot of calories?

Between the sweating and the jumping, it’s temping to think you’re burning as many calories as a hot yoga class, especially since it’s not uncommon to feel hungry afterwards.

Sadly — not so much.

“It will burn a very small amount of calories, but nothing significant,” Demian said. “It can cause stomach contraction and relaxation which stimulates the appetite.” 

How can you practice contrast therapy at home?

Depending on where you live and what time you go, a day pass at a bathhouse can cost anywhere from $50 to $100.

And while at-home saunas and cold plunge tubs — or, better yet, lake access — are becoming increasingly popular, most of us don’t have that kind of money.

The good news is, all you really need to practice contrast therapy — and reap its benefits — is a functioning bathtub.

To DIY the practice, Quay recommend taking three-to-five-minute hot shower (~104 F), followed by 30–60 seconds of cold shower (~50 F), repeating three or four cycles. 

Quay notes that people with cardiovascular disease should avoid contrast therapy without medical supervision.

Pregnant women, people under the influence of alcohol or drugs or those with certain medical conditions like epilepsy, asthma, heart problems or severe infections should also consult with a doctor before trying contrast therapy.