From the bathhouses built by the Romans to Swedish saunas and Nordic ice plunges, the practice of subjecting the body to extremes of heat and cold has long been used to soothe sore muscles, sharpen minds and restore equilibrium.

But in the past few years, what was a fairly niche pursuit has burst into the mainstream. Saunas and ice baths are now offered at gyms, wellness centres and resorts, spas are creating hours-long contrast therapy rituals and some are even harnessing the power of extreme cold in cryotherapy chambers.

If you’re contrast curious this is the theory behind it, the benefits and where you can try it for yourself.

HEAT THERAPY

We all know instinctively that heat lowers stress and induces relaxation. It’s why we enjoy soaking in hot tubs and why those who don’t live in warm destinations choose to vacation in them.

Heat has a very clear effect on the body. It causes blood vessels to dilate, which allows more blood to circulate around the body, carrying more oxygen and nutrients to the tissues. Heat also has a soothing effect on the body, relaxing muscles and easing stiff joints, while the perspiration induced by prolonged exposure enables us to eliminate toxins. Heat also stimulates sensory receptors, blocking pain signals, which makes it particularly useful for treating chronic pain.

COLD THERAPY

Who hasn’t used a bag of frozen peas to bring down swelling from a bump or a sprain? This is because exposure to cold causes the blood vessels to constrict, reducing blood flow to the skin and concentrating it in vital organs. This reduction in circulation reduces inflammation and is also believed to aid in post-workout recovery.

Additionally, immersion in cold water can trigger the release of endorphins and norepinephrine (neurochemicals that support mood and focus) leading to enhanced mental clarity and alertness.

CONTRAST THERAPY

Exposure to either heat or cold therefore has some significant benefits for both muscles and minds, but when combined in a contrast therapy, which involves alternating between heat and cold exposure – such as sauna to cold plunge, or steam room to ice room – you get the best of both worlds.

Moving between heat and cold results in the alternating dilation and constriction of blood vessels, which creates a ‘pumping’ action that boosts circulation, reduces muscle soreness and accelerates recovery.

Contrast therapy is a particularly effective way to avoid post-exercise stiffness and fatigue, but it delivers a host of additional benefits.

These include:
• Improved cardiovascular health
• Faster muscle recovery and less lactic acid build-up
• Reduced risk of injury due to lower inflammation
• Boosts resilience by training the body to adapt to stress
• Enhances sleep quality and lowers stress
• Boosts the immune system by promoting white blood cell production
• Improves thermoregulation (the body’s ability to adapt to heat and cold)

Whether you’re looking to bounce back after a brutal workout, clear mental fog, support your immunity, or simply feel more alive, hot and cold therapy can be transformative.

READY TO SWEAT, SHIVER AND COME OUT GLOWING? THIS IS WHERE TO START.

If you’re not ready for the full-body contrast experience, ease in gently with a fire and ice massage at Eclipze, where hot stones, heated oils and warm towels are contrasted with cold stones, iced rollers and chilled compresses.

For those looking to boost the effects of a physio or chiropractic treatment, or accelerate recovery after a class, book a sauna and cold plunge session at The Well.

Ready to take it up a level? At the Garden Wellness Centre at Palm Heights, guests can spend several hours going deep into contrast therapy, moving between hammam, infrared sauna, steam room and ice room, while the Hydrotherapy Odyssey at Meraki Wellness is an invitation to embark on a sequential journey that includes an infrared sauna, frigidarium, steam room, snow room, mineral pool and more.

For athletes seeking the benefits of cold therapy without the discomfort of an ice bath, cryotherapy chambers provide a painless – and dry – alternative. Available at the Cryo 345, these treatments immerse you in extreme cold (between -121 to -180°F) for one to three minutes, leaving you energised, uplifted and ready to train again.

From ancient bathhouses to Caribbean sunrise plunges and from steamy hammams to state-of-the-art cryo chambers, contrast therapy is a reminder that vitality is often found in extremes. By leaning into both fire and ice, we don’t just recover – we renew, emerging calmer, clearer and ready to glow.