Is contrast therapy, the seemingly paradoxical ritual, truly worth the acclaim?
Contrast therapy is an extreme wellness practice rapidly gaining popularity.
Trading hangovers for hydration and hustle culture for healing, Gen Zs and millennials have collectively entered their wellness era. From moon-charged crystals to forest bathing, we’ve come full circle, resurrecting rituals that once lived in dusty notebooks and old wives’ tales. In the midst of all this, one ancient practice is having its cool (and steamy) moment—contrast therapy, a world of extremes that has everyone diving in.
HOT & COLD
Contrast therapy—also called hot–cold immersion therapy—involves switching between hot water or heat packs and cold water or ice packs, explains Dr Karishma Sanghavi, sports physiotherapist and certified MDT (Mechanical Diagnosis and Therapy) therapist with the McKenzie Institute of India. This hot-cold hustle isn’t just for the thrill; it’s credited with a laundry list of physical and mental benefits, from reducing inflammation to boosting mood and mental stability.
However, the practice dates back to ancient times. The Romans perfected thermal extremes in their thermae, lingering in steam-filled chambers before plunging into frigid pools. In Finland, the sauna-to-snow routine was a centuries-old staple. Traditional Chinese medicine and Japanese Onsen culture have long embraced hot-cold immersion to boost circulation, detoxify, and restore the flow of qi. Centuries later, the body still knows what it wants— hot, cold, and everything in between. “A traditional example would be immersing a limb in warm water for a few minutes, then switching to cold water, and repeating the cycle several times,” Sanghavi elaborates. “Together the effects often provide greater pain relief and functional benefit than either heat or cold used alone.”
The modern version of contrast therapy hasn’t ditched the sauna or the plunge pool, but instead has added a dose of cutting-edge technology. “Think of moving from an infrared sauna straight into an ice-cold plunge or cryotherapy chambers,” says Tanya Khubchandani Vatsa, MD & Founder, Elixir Wellness.
ON REPEAT MODE
Contrast therapy works on the principles of vasoconstriction and vasodilation. According to Dr Priya Sanmuga, physiotherapist at Reaviva, Mumbai, this repeated dilation and constriction acts like a vascular pump, enhancing circulation and flushing out metabolic waste products. Heat expands the blood vessels, improving blood flow and delivering oxygen and nutrients to the tissues, while the cold narrows blood vessels, reducing blood flow and limiting swelling.
“There are many key benefits of contrast therapy, including improved circulation, reduced swelling and inflammation, faster muscle recovery and pain relief, immunological and hormonal benefits, and improved connective tissue health,” asserts Dr Sanmuga. It’s especially helpful for sprains, sore muscles after a workout, stiff or achy joints, ligament or meniscus injuries, post-surgery recovery, swelling, and circulation issues, not caused by serious vascular problems.
Additionally, the rapid alternation stimulates the autonomic nervous system, resets stress hormones, and leaves the body in a more balanced state. “On the mental health side, there’s compelling evidence around autonomic nervous system balance, which is essentially helping the body switch from ‘fight or flight’ to ‘rest and repair’,” says Khubchandani. “The endorphin release after cold immersion or cryotherapy provides an immediate mood lift while the practice overall helps regulate stress and improve sleep.”
While sessions are usually customised depending on the individual, the ailment concerned, or the end goal, the experts say the hot-cold loop can last anywhere between approximately 15 to 30 minutes. “If you’re looking at general wellness or sports recovery, repeat the session two to three times per week,” advises Dr Sanmuga. “Those with chronic pain or arthritis can attempt it three to five times per week, whereas those with sub-acute injury should opt for it on alternate days.”
The rule of thumb? Start off with heat and finish with cold for swelling, but for stiffness or relaxation, always end with heat. That said, Dr Sanghavi believes that contrast therapy is best viewed as a supportive adjunct as opposed to a standalone treatment. “Its primary role is to improve comfort, circulation, and recovery, thereby enhancing the effectiveness of physiotherapy interventions such as exercise, manual therapy, and neuromuscular training.”
OF POTENTIAL RISKS
While contrast therapy is generally safe for most, it’s not exactly risk-free—potential burns, frostbites, skin and nerve irritation, dizzy spells, and circulatory stress included. Dr Sanghavi cautions, “It is also not recommended in certain situations where it may do more harm than good and should be avoided by individuals with poor circulation, cardiovascular disease, peripheral neuropathy, open wounds, or uncontrollable diabetes, as alternating heat and cold may compromise tissue safety and healing in these cases.”
Today, self-care is no longer an indulgence—it’s more of a necessity. The ancient practice of contrast therapy hasn’t just reinvented itself as a modern-day ritual; it’s clearly become a recalibration tool for the mind, body, and soul, one plunge at a time.
Lead image: Getty Images
This article was originally published in the November 2025 print edition of Harper's Bazaar India
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