Please avoid or exercise caution with Contrast Therapy if any of the following apply to you:

• Cardiac history, including heart attack, arrhythmia, or other heart conditions

• High or low blood pressure, especially if unmanaged

• Post-surgical recovery (particularly within the last 12 weeks)

• Migraines or chronic headaches

• Neurological disorders

• Lung or respiratory conditions

• Motion sickness or balance issues

• Pregnancy (especially in the first trimester)

• Diabetes

• Chronic conditions that reduce your ability to sweat or regulate body temperature

• Fever or illness

• Recent joint injury or inflammation

• Scar tissue or wounds that are still healing

• Metal implants, such as pins, rods, or artificial joints

• Pacemakers or defibrillators

• Use of medications, including diuretics, barbiturates, beta-blockers, or blood thinners

• Under the influence of alcohol or recreational substances

If you have any medical conditions or are unsure about whether Contrast Therapy is suitable for you, we strongly recommend consulting your healthcare provider before participating.

To help you get the most out of your session and feel safe, calm, and supported throughout, here are a few simple tips to prepare for Contrast Therapy — which combines both infrared heat and cold water immersion:

1. Hydrate Beforehand
Start drinking water 1–2 hours before your session to support circulation and prevent lightheadedness. If you're coming in post-workout or expect to sweat, consider adding electrolytes.

2. Eat Light
Avoid large meals right before your session. A light, nourishing snack (such as fruit, a smoothie, or a handful of nuts) 1–2 hours prior is ideal to keep your energy stable without feeling too full.

3. Wear Comfortable, Minimal Clothing
Opt for loose, breathable clothing or bring swimwear and a towel. You’ll want something that’s easy to remove and change between hot and cold phases. Don’t forget warm, dry clothes for after your session.

4. Shower Beforehand (Optional but Recommended)
A quick rinse before your session can help open up your pores and remove any body products that might irritate your skin during the sauna phase.

5. Prepare Mentally
Take a moment to set an intention for your session. Are you here to recover physically, build mental resilience, reduce stress, or simply pause and reset? Having a clear "why" helps you stay present, especially during the cold immersion.

6. Breathe Through It
Before entering the ice bath, start practicing slow, nasal breathing. Box breathing (inhale 4, hold 4, exhale 4, hold 4) can help you regulate your nervous system as you adapt to the temperature shifts.

Contrast Therapy works best when you’re present, intentional, and in tune with your body. Whether you’re in the heat or the cold, here’s how to make the most of your session:

1. Start Slow and Let Your Body Adapt
If you’re new to infrared sauna or ice baths, it’s best to ease in gradually. Begin with shorter periods in the sauna and just 1–2 minutes in the ice bath. This allows your body to adjust to the temperature shifts without feeling overwhelmed. Over time, as your tolerance builds, you can slowly increase the duration of each phase.

2. Focus on Your Breath
Controlled breathing is key. In the cold, long exhales help calm the nervous system and reduce panic. In the sauna, slow, deep breathing promotes relaxation. Try techniques like box breathing, body scanning, or simply lengthening your exhales to stay grounded.

3. Enter and Exit Mindfully
Step into the cold calmly and slowly—avoid rushing. Let your body adjust with steady breathing. After each phase, take a moment to transition before moving to the next. Give your body time to regulate between hot and cold exposure.

4. Maintain Good Posture
Whether you're sitting in the sauna or ice bath, keep a tall spine and relaxed shoulders. Try not to tense up—softening your posture can help calm your mind and body.

5. Stay Present
Use your time intentionally. Repeat a mantra, count your breath, or simply tune in to the sensations in your body. Consider meditating, journaling, or listening to calming music during the sauna phase. This is your time to pause and reset—unplug from devices and distractions.

6. Know Your Limits
Your body will tell you what it needs. If you feel dizzy, overly uncomfortable, or lightheaded at any point, step out and rest. Progress comes with consistency, not pushing past your edge.

How you care for your body post-session is just as important as the session itself. Here are a few supportive practices to help you recover, rehydrate, and make the most of the benefits:

1. Reheat Gently, Cool Down Gradually
Avoid jumping straight into a hot shower or bath after the cold plunge. Allow your body to warm up naturally—layer up, move around slowly, and sip on a warm drink. If you're coming out of the sauna, give your body time to cool by taking a lukewarm shower to wash off sweat and help reset your system.

2. Rehydrate & Replenish
Drink plenty of water after your session to support circulation and flush out toxins. Consider adding electrolytes, a pinch of sea salt, or sipping on coconut water to replenish lost minerals.

3. Nourish Your Body
A light, nutrient-rich meal or smoothie within the hour can support cellular recovery and energy balance. Focus on whole foods that are easy to digest and rich in antioxidants, protein, and healthy fats.

4. Reflect & Reset
Take a moment to check in with how you feel—physically, mentally, and emotionally. Gentle breathwork, journaling, or light stretching can help close the session with intention and support deeper recovery.

You don’t need much
Something comfortable to wear, a change of clothes, your favourite book, podcast or meditation music.
We’ve got the rest.