What Is Contrast Therapy? A Simple Guide to Hot and Cold Recovery
Hot, then cold, then hot again. Contrast therapy sounds simple, and it is. It’s also one of the most popular recovery rituals in the world, from Finnish lakeside saunas to elite sports teams, and now in Dubai.
Here’s what contrast therapy is, why people love it, and exactly how to do your first session.
What is contrast therapy?
Contrast therapy means alternating between heat and cold. Usually that’s a sauna followed by a cold plunge or ice bath, repeated a few times.
The heat warms you through and relaxes your muscles. The cold wakes you up. Moving between the two is what makes it “contrast”, and it’s the switch, not just the hot or the cold on its own, that many people find so effective.
Why people do it
Everyone comes for slightly different reasons. These are the ones we hear most:
- Recovery: heat brings blood flow to tired muscles; cold helps soothe soreness after training.
- Energy and mood: the cold triggers a release of dopamine and norepinephrine, the brain’s natural energy and focus boosters. Most people walk out feeling brighter than when they walked in.
- Stress relief: heat helps your body switch into “rest” mode, and short, controlled cold exposure teaches you to stay calm under pressure.
- Better sleep: many guests tell us they sleep noticeably better on the nights after a session.
- Feeling good: honestly, a lot of people just love how they feel afterwards. That counts too.
How to do a contrast therapy session
There’s no single “correct” way, but this is a simple routine that works well for most people:
- Shower first. Rinse off before you start (at Beit Sisu, showering before the plunge is required).
- Heat: about 10 minutes in the sauna. Relax, breathe and let yourself sweat.
- Cold: 30 seconds to 1 minute in the cold plunge. Breathe slowly, with long exhales.
- Rest for a minute or two, then go again.
- Repeat 3–4 times in an hour.
Not sure whether to start with heat or cold? We’ve written a whole guide on it: Sauna or Cold Plunge First?
Finishing: some people like to finish on cold for an energy boost; others finish on heat to wind down before bed. Try both and see what suits you. Shivering afterwards is completely normal. Let your body warm up naturally, or take a room-temperature shower.
Tips for your first time
- Start short. 30 seconds in the plunge is a great first goal. You can build up over your visits.
- Focus on your breath. The first few seconds of cold are the hardest. Slow, long exhales help your body settle.
- Drink water before, during and after your session.
- Listen to your body. If you feel dizzy or unwell, get out and rest.
- Don’t drink alcohol before a session.
New to the cold? Read our beginner’s guide to ice baths. Wondering what kind of sauna we use? See Infrared Sauna vs Traditional Sauna.
Contrast therapy at Beit Sisu
Every Beit Sisu suite is set up for contrast therapy, and it’s completely private: no shared rooms, no strangers, no queue for the plunge. Inside your suite you’ll find:
- a full-spectrum infrared sauna, 50–79°C, which fits two people
- a cold plunge kept between 3.5 and 8°C, with water filtered around the clock
- a red light therapy tower, included in every session
- your own shower, with a towel and Gymskin shower products
- free filtered water and cups, or bring your own bottle and we’ll refill it
All you need to bring is a swimsuit. You can play your own music on the Bluetooth speaker, or put Netflix on between rounds.
Who should check with a doctor first?
Contrast therapy isn’t for everyone. Please speak to your doctor before booking if you’re pregnant or breastfeeding, have a heart or cardiovascular condition, high blood pressure, or any chronic health condition. Children under 13 aren’t permitted, and guests aged 13–17 must be accompanied by a parent or guardian.
Try contrast therapy in Dubai Media City
Beit Sisu is inside the Arjaan by Rotana Hotel in Dubai Media City, a few minutes from Dubai Marina, JBR and Palm Jumeirah, with free valet parking. Every session includes the infrared sauna, cold plunge and red light therapy:
- 1 person: AED 160 (30 min) · AED 220 (60 min)
- 2 people: AED 200 (30 min) · AED 260 (60 min)
- First time? Try our Intro Offer: 3 × 60-minute sessions for AED 350