The Science
What is contrast therapy?
Contrast therapy, the combination of sauna and cold plunge, offers a powerful way to boost recovery and promote overall well-being. Alternating between heat and cold helps to stimulate circulation, reduce muscle soreness, and accelerate the body’s natural healing process. The sauna’s heat opens up blood vessels and promotes deep relaxation, while the cold plunge constricts blood vessels, flushing out toxins and reducing inflammation. This back-and-forth process also triggers the body’s natural endorphin release, enhancing mood and reducing stress. At Melt Sauna + Cold Plunge, contrast therapy helps optimise physical recovery, improve mental clarity, and leave you feeling balanced, refreshed, and rejuvenated.
Who can benefit from contrast therapy?
Melt Sauna + Cold Plunge is designed to benefit anyone seeking to improve their physical and mental well-being. Whether you’re an athlete looking to accelerate recovery, someone dealing with muscle tension or stress, or simply in need of a mental reset, our sauna and cold plunge sessions are the perfect solution. Athletes and fitness enthusiasts will find the contrast therapy especially helpful for reducing soreness, improving circulation, and enhancing performance. Busy professionals and those with high-stress lifestyles can benefit from the deep relaxation and mental clarity that sauna and cold plunge offer. It’s also an excellent choice for anyone wanting to boost immunity, improve sleep quality, and enhance skin health. Whatever your goal, Melt provides the ultimate sanctuary for recovery, relaxation, and rejuvenation.
What does the literature say?
At Melt Sauna + Cold Plunge, we base our therapies on solid scientific evidence that underscores the benefits of both sauna and cold plunge. Numerous studies have demonstrated that regular sauna use can significantly improve cardiovascular health. Research published in JAMA Internal Medicine found that frequent sauna sessions are associated with a lower risk of heart disease and stroke, as regular heat exposure improves circulation, lowers blood pressure, and helps maintain heart health. Sauna use also promotes the release of heat shock proteins, which help with cellular repair and recovery, making it a powerful tool for muscle relaxation and detoxification. Additionally, studies have shown that heat therapy can alleviate symptoms of stress and anxiety, providing both physical and mental rejuvenation.
Cold plunge therapy is equally well-supported by research for its ability to enhance recovery and reduce inflammation. A study in the Journal of Sports Science and Medicine found that cold immersion helps decrease muscle soreness, accelerates recovery after intense physical activity, and reduces muscle damage. The cold exposure constricts blood vessels, which helps flush out metabolic waste products and toxins, while increasing circulation when the body warms up again. Furthermore, cold therapy has been shown to trigger the release of endorphins, improving mood and reducing stress. Combining sauna and cold plunge into a contrast therapy routine has been proven to enhance circulation, improve muscle recovery, and promote a sense of well-being, providing a holistic approach to physical and mental wellness.
At Melt, we’re proud to offer these scientifically-backed therapies to help you feel your best.
Aftercare
After your sauna and cold plunge session at Melt Sauna + Cold Plunge, it’s important to give your body the proper care to maximize the benefits of your therapy.
Begin by allowing your body to gradually return to its normal temperature. After the heat of the sauna, drink plenty of water to rehydrate and replenish fluids lost through sweating. This helps flush out toxins and supports your body’s natural detox process.
Following the cold plunge, give your body a few moments to warm up, as this helps restore circulation and promotes the flow of oxygen-rich blood to your muscles.
A light stretch or gentle movement can also help maintain muscle flexibility and further support recovery. We recommend avoiding strenuous activities immediately after your session to allow your body to fully absorb the benefits of the contrast therapy.
Lastly, a nourishing meal or snack rich in protein and healthy fats will provide the necessary nutrients to support muscle repair and overall recovery. With these simple aftercare steps, you'll feel refreshed, rejuvenated, and ready to take on the rest of your day.