How to Do Contrast Therapy: Infrared Sauna & Cold Plunge

Patrick Frank
Dec 23, 2025
5 min read

In the world of wellness and recovery, contrast therapy - alternating between heat and cold exposure - has emerged as a game-changing practice for those seeking to enhance their physical, mental, and emotional health. This innovative approach involves combining the benefits of an infrared sauna and a cold plunge, delivering a holistic solution to combat inflammation, promote recovery, and boost overall well-being.

Drawing from the experiences of health advocate and former professional wrestler Stevie Richards, this article explores the fundamentals, benefits, and practical application of contrast therapy. Whether you're a seasoned athlete or someone simply looking to improve your quality of life, this guide will empower you with actionable insights.

What Is Contrast Therapy?

At its core, contrast therapy involves exposing the body to alternating hot and cold temperatures. The most popular method of achieving this is through sessions in an infrared sauna, followed by immersion in a cold plunge pool. This contrast between heat and cold stimulates blood flow, aids recovery, and provides a full-spectrum approach to managing physical and mental health.

Infrared Sauna: A Deeper Kind of Heat

Unlike traditional saunas that heat the air, infrared saunas use infrared light to directly warm the body. This penetrating heat reaches deeper into tissues, promoting cellular-level benefits in shorter, more efficient sessions.

Key Benefits of Infrared Sauna:

Muscle Relaxation: The heat helps loosen tight muscles and ease chronic tension.
Improved Circulation: Blood vessels dilate, enhancing oxygen delivery throughout the body.
Detoxification: Sweating aids in the elimination of toxins, especially critical for those recovering from heavy medication or illness.
Pain Relief: Infrared heat mitigates pain by soothing deep tissues and reducing inflammation.
Enhanced Recovery: Aids in muscle repair after workouts or injuries.

Cold Plunge Therapy: The Chill Factor

Cold plunge therapy entails immersing the body in cold water, typically between 40°F and 55°F. While challenging at first, this short, sharp exposure to cold has profound physiological and mental benefits.

Key Benefits of Cold Plunge Therapy:

Reduced Inflammation: Alleviates swelling and soreness, particularly after intense physical activity.
Faster Recovery: Encourages healing by reducing tissue damage and improving circulation.
Increased Alertness: The cold shock triggers an adrenaline release, heightening focus and energy.
Stronger Stress Resilience: Regular exposure builds mental toughness and lowers stress responses.
Immune System Support: Boosts immune health by improving circulation and reducing chronic inflammation.

Why Contrast Therapy Works: The Synergistic Power of Hot and Cold

When combined, infrared sauna and cold plunge therapy create a synergistic effect that amplifies their individual benefits. Transitioning between the two prompts the body to adapt quickly to temperature changes, which enhances circulation, strengthens the immune system, and balances the nervous system.

Key Benefits of Contrast Therapy:

Boosted Blood Flow: The rapid alternation between heat and cold dilates and constricts blood vessels, optimizing oxygen and nutrient delivery.
Accelerated Muscle Repair: The process flushes out toxins and speeds up recovery after workouts or injuries.
Enhanced Lymphatic Movement: Improves the drainage of waste products and toxins through the lymphatic system.
Reduced Chronic Pain: Relieves joint and muscle discomfort, particularly for those with arthritis or injury-related conditions.
Improved Mental Clarity: The practice promotes mindfulness and resilience, helping to combat mental fatigue.
Balanced Nervous System: Alternating temperatures recalibrate the body’s stress response, aiding relaxation and focus.

Lessons from Stevie Richards: A Story of Recovery and Renewal

Stevie Richards, a 54-year-old retired professional wrestler, shares a compelling testimony about the role contrast therapy has played in his healing journey. Decades of wrestling left him with chronic injuries, inflammation, and spinal complications - which he now mitigates with daily contrast therapy. For Richards, this practice has become a cornerstone of his recovery regimen, allowing him to manage long-term issues, such as:

Chronic Inflammation: Years of physical strain left Richards battling persistent swelling that contrast therapy has significantly reduced.
Joint Pain and Mobility: Regular sessions help maintain flexibility and reduce arthritis-related discomfort.
Adrenal Fatigue: The practice has supported his recovery from years of disrupted sleep cycles and high-stress travel schedules.

Richards stresses the importance of proactive wellness. Instead of waiting until health problems arise, he encourages individuals - regardless of age - to integrate recovery-focused practices like contrast therapy into their routines.

How to Get Started with Contrast Therapy

While professional-grade infrared saunas and cold plunge pools may represent an investment, there are accessible ways to experience the benefits of contrast therapy without breaking the bank. Here’s how you can incorporate it into your lifestyle:

DIY Alternatives:

Cold Showers: Start with short bursts of cold water at the end of your shower to acclimate.
Outdoor Exposure: Use cold weather or a cold swimming pool as a natural alternative.
Local Facilities: Seek out wellness centers offering infrared sauna and cold plunge sessions.

Practical Tips:

Hydrate: Stay hydrated, especially during sauna sessions.
Start Gradually: Begin with shorter exposure times and warmer temperatures (e.g., 55°F for cold plunges).
Supervise: If using a cold pool, ensure someone is nearby to assist if needed.
Consistency: Aim for regular sessions to maximize long-term benefits.
Set Timers: Create structure by timing each session (e.g., 10 minutes in the sauna, 2 minutes in the cold plunge).

Proper preparation and mindfulness are critical to safely enjoying the profound effects of contrast therapy.

Key Takeaways

Contrast Therapy Defined: Alternating heat (infrared sauna) and cold (cold plunge) improves circulation, recovery, and mental clarity.
Infrared Sauna Benefits: Penetrates deeply into tissues, promoting detoxification, pain relief, and faster healing.
Cold Plunge Benefits: Reduces inflammation, boosts alertness, and enhances stress resilience.
Combined Impact: Synergistically accelerates recovery, supports lymphatic health, and balances the nervous system.
Stevie Richards’ Experience: A living testament to the power of contrast therapy for managing chronic pain and promoting long-term wellness.
DIY Options: Cold showers and outdoor exposure make this practice accessible to everyone.
Start Slowly: Ease into the practice with shorter, less intense sessions while staying hydrated and supervised.

Conclusion

Contrast therapy isn’t just a wellness trend - it’s an evidence-based practice with the power to transform recovery, resilience, and overall health. Whether you're recovering from years of physical stress, like Stevie Richards, or simply looking to improve your mental and physical well-being, this practice offers a natural, holistic solution. By embracing the balance of heat and cold, you can take charge of your health and set the foundation for a stronger, more vibrant future.

In a world where health is wealth, the benefits of contrast therapy are an investment worth making. Start your journey today - your body and mind will thank you.

Source: "What Is Contrast Therapy? Infrared Sauna + Cold Plunge Explained (Recovery 101)" - Stevie Richards Fitness, YouTube, Dec 2, 2025 - https://www.youtube.com/watch?v=vkgQ1KOoPxk