Overview
Our contrast therapy sessions combine the deep, dry heat of a traditional sauna with the invigorating chill of an ice bath. Alternating between hot and cold boosts circulation, reduces inflammation, and leaves you feeling energised and clear-headed. This method has been used for decades to support athletic recovery and overall wellbeing.
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Speeds up recovery and reduces soreness -
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Improves circulation and blood vessel health -
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Reduces inflammation and swelling -
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Builds mental resilience and focus
Cold Immersion
Cold Water Immersion (CWI) is a powerful tool to support physical recovery, mental clarity, metabolic function, and emotional resilience.
Heat Therapy
Traditional sauna bathing provides therapeutic heat exposure that enhances cardiovascular performance, supports muscle recovery, reduces stress, and promotes whole-body resilience. With consistent use, sauna sessions can contribute meaningfully to physical and mental wellbeing.
Recommended Offerings
Ice Bath
Freeze Out Fatigue
Infrared Sauna
Deep Heat, Deeper Recovery
Pool Spa
Salt Water Pool, Low-Chlorine, High-Performance Recovery
FAQ's
Is it better to start with hot or cold?
Most people start with heat to relax muscles, then move to cold to reduce inflammation, but you can adjust to your preference.
What temperature & duration is recommended?
Traditional Sauna
Recommended temp range: 70–90°C, but beginners may start at 70–75°C for comfort
Duration
Start with 5–10 minutes per session for new users
Gradually build to 15–20 minutes per round
Complete 2–3 rounds per session, alternating with cooling breaks
Ice Bath
Recommended temp range: 10–15°C
Warmer end of the range (13–15°C) is still highly effective, especially for mood, metabolism, and nervous system regulation.
Temperatures below 10°C increase the intensity and risk—use with caution and experience.
Duration
Start with 30–60 seconds for beginners
Build gradually to 2–3 minutes per session
Maximum benefits for recovery and resilience occur between 2–6 minutes, depending on tolerance and goals
Contrast Therapy (hot & cold)
Recommended Flow:
- Sauna: 10–20 minutes
- Cold Water Immersion: 1–3 minutes
- Rest / Rehydration: 3–5 minutes
- (Optional) Repeat 1–2 more rounds
- Finish with cold or warm, depending on your goal
Is contrast therapy safe for everyone?
Most people can use it safely.
Avoid if pregnant, ill, or recovering from cardiovascular trauma without medical clearance.
Cold Exposure for females
Research suggests that women may respond differently to cold exposure compared to men due to differences in hormone fluctuations, body composition, and thermoregulation.
Key considerations include:
Increased sensitivity to cold:Women may feel colder sooner and experience greater discomfort at the same temperatures.
Recommended starting temp: 13–15°C may be more appropriate, especially in the luteal phase of the menstrual cycle (post-ovulation), when cold tolerance is often reduced.
Adapt gradually:Cold tolerance improves with consistency and controlled exposure. Shorter sessions at higher temps can still yield strong benefits. Listen to your body: Overriding strong aversion or extreme discomfort can trigger stress rather than adaptation. Aim for a hormetic, not traumatic, stimulus.
Can I do this when pregnant?
No hot and cold therapy individually or together are not recommended for pregnant woman due to dramatic body temp changes they can cause.
How Do I Effectively Utilise Contrast Therapy?
Always rinse in shower after each protocol
- Sauna: 10–20 minutes
- Cold Water Immersion: 1–3 minutes
- Rest / Rehydration: 3–5 minutes
- Repeat 1–2 more rounds (optional)
- Finish with cold or warm, depending on your goal
2–4 sessions per week
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Find Us
224 Cranbourne Road,
Frankston VIC 3199