The Science Behind Cold Plunge & Sauna Contrast Therapy

There’s a reason high performers, athletes, and wellness seekers across the greater Nashville area are turning to contrast therapy. The combination of hot and cold exposure, most often through sauna and cold plunge therapy, is known for its incredible cold plunge benefits and ability to support your body’s natural recovery. It’s one of the most effective ways to reset your nervous system, reduce inflammation, and build stress resilience.

At Vitalis in Mount Juliet, Tennessee, we’ve built a space designed to help you experience these benefits in a calm, intentional setting. Here’s the science behind contrast therapy and what happens inside your body when you move between heat and cold.

What Is Contrast Therapy?

Contrast therapy is the practice of alternating between hot and cold temperatures to create controlled stress on the body. This intentional fluctuation between a sauna and cold plunge activates your circulatory system, nervous system, and muscles, prompting a cascade of physical and mental benefits that go far beyond relaxation.

How It Works in the Body

When you step into the sauna, your body temperature rises, your blood vessels dilate, and your heart rate increases. This boosts circulation, delivers oxygen to your muscles, and promotes detoxification through sweating. After several minutes, you transition to the cold plunge, where your body reacts by constricting blood vessels and releasing a surge of endorphins and norepinephrine, natural mood-boosting chemicals.

This process of expanding and contracting your vascular system is like a workout for your blood vessels. It improves circulation, enhances recovery, and supports cardiovascular health over time.

Benefits of Sauna and Cold Plunge Contrast Therapy

Contrast therapy has been studied for decades for its ability to enhance both physical and mental well-being. Members at Vitalis in Mt. Juliet often report benefits such as:

• Reduced inflammation and muscle soreness – Ideal for recovery after workouts or long workdays.
  
• Improved circulation – Alternating heat and cold strengthens blood flow efficiency.
  
• Boosted immunity – The temperature shifts stimulate white blood cell production.
  
• Enhanced metabolism – Cold exposure activates brown fat, helping the body burn energy more efficiently.
  
• Increased mental clarity and focus – Endorphin release from the cold plunge reduces anxiety and boosts mood.
  
• Nervous system regulation – The practice teaches your body how to recover faster from stress, both physical and emotional.

Many members also report deeper sleep and improved mood after regular cold water immersion or hot cold plunge therapy sessions.

Why the Location Matters

At Vitalis, we believe the setting is just as important as the science. Our contrast therapy area is designed for calm, connection, and comfort. Soft lighting, clean design, and intentional flow allow you to move seamlessly between modalities while staying grounded in your body and your breath.

Pairing your session with red light therapy or halotherapy can enhance your results even more by supporting cellular repair and respiratory health.

How to Get Started with Contrast Therapy

If it’s your first time trying sauna and cold plunge therapy, start slowly and add more time to each session. Our team is there to help guide you as needed to ensure for a safe and effective experience. We recommend starting with a 3 to 5 minute sauna session, followed immediately by a 1-2 minute cold plunge, and then repeat that for 3 cycles. Finish with cold for alertness going into your day, or warm for relaxation. 

You can learn more about what to expect during your visit here or book your first session now.

Experience the Power of Restoration

Contrast therapy at Vitalis in Mt. Juliet isn’t just about recovery, it’s about rebalancing. It’s the bridge between physical health and mental peace. Whether you’re an athlete, a busy parent, or a professional carrying too much stress, this practice helps you reconnect to your body and find your calm again.

Vitalis offers cold plunge therapy and contrast therapy in Mt. Juliet, TN, the perfect way to experience the proven cold water therapy benefits your body deserves.

Book your visit today and discover the restorative power of contrast therapy at Vitalis, serving Mount Juliet and the greater Nashville area.