Benefits of Hot & Cold Therapy: The Healing Power of Sauna
Hot and cold therapy – sometimes referred to as hot cold therapy – has gained increasing popularity among athletes, wellness enthusiasts, and spa-goers alike. But what exactly makes this ancient practice so powerful, and how is it connected to sauna and banya traditions? In this article, we’ll explore the benefits of hot and cold therapy and how combining sauna heat with cold water immersion – a core ritual at Banya No.1 – Hoxton – supports recovery, immunity, and overall wellbeing.
What is Hot and Cold Therapy?
Hot and cold therapy – also known as contrast therapy – is a technique that involves alternating exposure to heat and cold to stimulate the body’s natural healing mechanisms. From traditional hot saunas followed by cold plunges to alternating hot and cold compresses, this approach is designed to enhance circulation, reduce inflammation, relieve muscle soreness, and improve overall wellbeing.
This practice is deeply rooted in the sauna and banya traditions of Northern and Eastern Europe, where the ritual of steaming followed by a cold dip has long been celebrated for its revitalising effects.
Benefits of Hot Therapy (Sauna & Steam)
Hot therapy (also called thermotherapy) includes heat sources such as saunas, steam rooms, hot showers, and warm compresses. The heat increases blood flow to the muscles and joints, promotes relaxation, and supports detoxification through sweating.
Health Benefits:
- Relieves muscle tension and joint stiffness
- Eases chronic pain and improves flexibility
- Promotes relaxation and stress reduction
- Stimulates cardiovascular function and circulation
Our authentic Russian banya delivers intense dry and steam heat that penetrates deeply, preparing the body for the next stage: cold immersion.
Benefits of Cold Therapy (Cold Plunge & Showers)
Cold therapy (cryotherapy) involves exposure to low temperatures using methods such as cold showers, plunge pools, ice baths, or cryo-chambers. Cold constricts blood vessels, reduces inflammation, and activates the nervous system – creating a powerful restorative effect.
Health Benefits:
- Reduces muscle soreness and swelling
- Accelerates recovery after workouts
- Boosts mood, alertness, and immune response
- Increases circulation and skin tone
After an authentic Parenie treatment session at Banya No.1, guests enjoy our cold plunge pool or invigorating ice bucket showers – the perfect contrast to activate full-body refreshment.
Why Alternate? Hot and Cold Muscle Therapy
When used in succession, hot and cold therapy creates a pumping effect in the circulatory system: heat dilates blood vessels and increases blood flow, while cold constricts vessels and reduces inflammation. This dynamic contrast helps flush toxins, deliver nutrients to tissues, and accelerate healing.
Studies (PMC, 2022) show that contrast therapy reduces delayed onset muscle soreness (DOMS) and improves muscle recovery – especially when applied within 24 hours of exertion. This method is also known in rehabilitation as contrast bath therapy, particularly when immersing limbs alternately in hot and cold water.
Sauna and Cold Plunge: A Powerful Ritual
The hot sauna and cold plunge cycle is at the core of banya culture. Practised for centuries in Russia, Finland, and beyond, this ritual is known for its profound effects on the body and mind.
Combined Benefits:
- Improves cardiovascular conditioning and blood vessel elasticity
- Enhances mental clarity and energy
- Strengthens immunity and resilience to stress
- Supports deep muscle relaxation and recovery
At Banya No.1, our guests embrace this tradition – steaming in the sauna, followed by a bracing cold shower or dip, often repeated in cycles. It’s more than just contrast – it’s a ritual for health and vitality.
Best Practices for Safe and Effective Use
- Limit heat or cold exposure to 5-15 minutes each round
- Alternate up to 3 cycles per session for full benefits
- Start with moderate heat and cool, then build tolerance
- Avoid sessions if you have cardiovascular conditions without medical clearance
- End with warmth to ensure comfort and relaxation
Discover the Power of Sauna and Cold Therapy at Banya No.1 – Hoxton
At Banya No.1, we bring centuries of sauna wisdom into a modern London spa setting. Our hot and cold therapy experience – rooted in Russian banya tradition – offers a natural, invigorating way to recharge your body and mind.
Ready to feel the benefits of hot and cold therapy? Book your visit to Banya No.1 – Hoxton today and immerse yourself in the healing power of sauna and cold water.
Sources:
- PMC: Contrast Therapy and Muscle Recovery (2022): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9200841/
- Mayo Clinic: Cold Exposure Benefits: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/benefits-of-cold-exposure
- Nature: Physiology of Contrast Therapy: https://www.nature.com/articles/s41598-023-39977-6
- Medical News Today: Cryotherapy Overview: https://www.medicalnewstoday.com/articles/cryotherapy
- The Guardian: Cold Plunge Debate: https://www.theguardian.com/environment/article/2024/jul/25/olympic-demand-for-unproven-ice-therapy-is-unsustainable-scientists-say
- New York Post: Cold Therapy and Appetite: https://nypost.com/2025/06/25/health/can-cold-plunges-help-you-lose-weight-overeating-risks-exposed
This article is for informational purposes and does not substitute medical advice.
