Beginner’s Guide to Contrast Therapy: A Welcoming Protocol for First-Timers
Curious about trying contrast therapy but not sure where to start? You’ve come to the right place! At RESET, we believe wellness should be accessible to everyone, whether you’re stepping into a cold plunge for the first time or just exploring how infrared sauna therapy can benefit you. This beginner-friendly guide will walk you through two simple contrast therapy protocols—one that’s perfect if you’ve got a full hour and another if you only have 30 minutes.
Whether you’re new to contrast therapy or just want an easy introduction, both protocols are designed to help you relax, recover, and feel your best. Let’s dive in—no judgment, just wellness!
Beginner 60-Minute Contrast Therapy Protocol
This protocol is ideal if you’re looking for a longer, more immersive session. It allows ample time to experience the full benefits of both the cold plunge and infrared sauna.
Step 1: Sauna (10-15 minutes)
Start with a relaxing 10-15 minutes in our infrared sauna. The gentle heat helps you loosen up, sweat out toxins, and prepare your body for the upcoming cold plunge.
Tip: Take slow, deep breaths and focus on relaxing your muscles. You can bring a bottle of water to stay hydrated.
Step 2: Cold Plunge (30-60 seconds)
Next, immerse yourself in the cold plunge for 30-60 seconds. The cold water will stimulate your circulation, reduce inflammation, and leave you feeling refreshed.
Tip: Start with just 30 seconds if you’re new to cold therapy, and increase the time gradually as your body adapts.
Step 3: Sauna (10-15 minutes)
After your first cold plunge, return to the infrared sauna for another 10-15 minutes. This will help you warm up again and deepen the detox process.
Step 4: Cold Plunge (30-60 seconds)
Head back to the cold plunge for another 30-60 seconds. By now, your body should be adjusting to the temperature changes, and you may feel more comfortable staying in the cold water for longer.
Step 5: Sauna (10-15 minutes)
For your final round in the sauna, spend another 10-15 minutes relaxing and letting the heat soothe your muscles.
Step 6: Cold Plunge (30-60 seconds)
Finish off with a last cold plunge, staying for as long as feels comfortable—between 30 to 60 seconds. The cold water will give you a final burst of energy, leaving you feeling refreshed and invigorated.
Beginner 30-Minute Contrast Therapy Protocol
Pressed for time? No problem! This quick, 30-minute protocol gives you all the benefits of contrast therapy in half the time, perfect for those with busy schedules.
Step 1: Sauna (10-12 minutes)
Start with a 10-12 minute session in the infrared sauna to warm up your body and get the blood flowing.
Step 2: Cold Plunge (30-60 seconds)
Next, hop into the cold plunge for 30-60 seconds. You’ll feel a rush of energy as the cold water boosts your circulation and reduces inflammation.
Step 3: Sauna (10-12 minutes)
Head back to the infrared sauna for another 10-12 minutes to relax and recover from the cold.
Step 4: Cold Plunge (30-60 seconds)
Wrap up your session with a final dip in the cold plunge, spending 30-60 seconds in the cold water for that last energizing boost.
Congrats, You Did It!
Whether you chose the 60-minute or the 30-minute protocol, you’ve completed your first contrast therapy session—well done! How do you feel? Contrast therapy is all about tuning into your body and enjoying the benefits of both hot and cold exposure. We’re so glad you took the leap and joined us on this wellness journey.
Next Steps: For Intermediate and Advanced Users
If you’ve been practicing contrast therapy for a while and want to take it up a notch, click here to check out our Intermediate and Advanced Protocols. These protocols are designed to challenge your body and take your recovery to the next level.
Why Contrast Therapy is for Everyone
Contrast therapy is incredibly versatile and can be customized to suit anyone’s needs. Whether you’re looking for a quick energy boost or a deeper recovery session, it offers countless benefits, from reducing muscle soreness to improving circulation and mental clarity. At RESET, we believe in making wellness accessible to everyone, and we’re here to help you feel your best, no matter where you are on your journey.
Ready to experience the benefits for yourself? Book your session at RESET in Los Angeles today!
