VITALITY VALUE:
Contrast Therapy
Contrast therapy — the practice of intentionally moving between temperature extremes — has been embraced across cultures for centuries, and for good reason. When the body moves through these temperature shifts, the circulatory system contracts and expands in ways that strengthen vessel walls, improve circulation, and support cardiovascular health over time. Regular contrast therapy is associated with reduced muscle soreness, improved sleep quality, lower cortisol, and a measurable boost in dopamine — the neurotransmitter most closely linked to motivation, focus, and wellbeing. For leaders carrying the weight of complex work, it offers something rare: a genuine physiological reset.
We're glad this practice is part of your week. Here is how to make the most of it:
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1. Begin in the dry sauna. Let the heat soften the muscles, slow the breath, and release the grip of the day. Let the sweat come.
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2. When ready, move outside to the pools. If you're feeling bold, go straight to the cold plunge — twenty seconds to two minutes is enough to activate the full response. If you'd prefer to ease in, the soaking pools offer a range of temperatures to help you find your way there. Move slowly between temperatures and take your time standing — lightheadedness is not uncommon.
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3. Hydrate actively. This form of fluid loss is incredibly healthy, but altitude can accelerate it.
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4. Return to the sauna. Repeat as feels right.
Lastly, a note of care:
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Contrast therapy is powerful — and it is not for everyone. Those with heart conditions, high blood pressure, or cardiovascular concerns should consult a medical professional before using the cold plunge. Bodies in perimenopause or menopause may respond differently to temperature extremes, and that is worth honoring. Listen to your body throughout. This is an invitation, not a requirement — and each body knows best. We hope you find your way to the water this week.
Sources:
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Søberg, S., Löfgren, J., Philipsen, F.E., et al. (2021). Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Cell Reports Medicine, 2(10). https://doi.org/10.1016/j.xcrm.2021.100408
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Laukkanen, T., Kunutsor, S.K., Khan, H., et al. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Medicine, 16(219). https://doi.org/10.1186/s12916-018-1198-0
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Laukkanen, J.A., Laukkanen, T., & Kunutsor, S.K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008
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Sauna N Plunge. (2024). The history and culture of sauna and cold plunges: Inipi and Native American traditions. https://www.saunanplunge.com/the-history-and-culture-of-sauna-and-cold-plunges/