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The Benefits of Contrast Bath Therapy

By Former Wellness Advisor Sara Szal Gottfried, MD

You may have heard of the benefits of deliberate hot water immersion, and perhaps you have heard of the benefits of deliberate cold water immersion. What about when you combine the two by alternating between hot and cold mineral water?

Alternating hot and cold mineral water immersion is one form of contrast bathing. The idea is an ancient concept, recently popularized by advocates such as Wim “The Iceman” Hof and Professor Andrew Huberman. Can you really improve your health through contrast bathing? Throughout Europe and Japan, physicians prescribe soaking in mineral waters of varying temperatures to treat conditions and reduce risk of disease, including reduction of tension and stress and extending to other benefits such as reduction of inflammation, better breathing, and improved athletic recovery. In this blog, we will explore the more commonly known benefits of contrast immersion as well as the lesser known attributes such as enhanced brain chemicals, blood flow to skin and muscles, lactate recovery, and glucose modulation.

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Benefits of Contrast Bathing

Many of the benefits of contrast immersion stem from the study of cold water immersion. Contrast bathing may activate the innate healing capacity of the body, which may relieve various conditions and symptoms. When practiced regularly, positive effects of contrast bathing seem to last longer and may affect cardiovascular circulation, improve chronic inflammation, and perhaps improve fat burning.

Documented benefits are listed below. Note that some of the benefits are directly from cold water immersion whereas other studies investigate contrast bathing.

Increase oxygenation and blood flow to muscle tissue. In a study of athletes in their twenties, oxygenation and blood flow improved to the calf muscles with contrast bathing, suggesting a potential application in recovery from injury.
Improve energy, mood, and focus. Cold water exposure triggers release of dopamine, epinephrine (also known as adrenaline), and norepinephrine in the body, though data are mixed perhaps related to body size and fitness level. All are potential feel-good brain chemicals that make you feel more alert and able to focus. Dopamine can take a while to be triggered with cold water immersion, though epinephrine can spike in under one minute. Colder temperatures trigger a more rapid release, with the caveats listed below.
Lowers blood pressure and heart rate. Cold water immersion to 89.6 degrees Fahrenheit increases your systolic and diastolic blood pressure by 11 to 12 percent, respectively, and reduces heart rate by 15 percent according to older research. While these changes are advantageous for most people, care must be taken not to drop blood pressure and heart rate excessively, to remain well hydrated, and to track carefully how you feel throughout the exposure.
Rapid recovery after intense exercise, as measured by lactate elimination. In one small study of 11 subjects, men and women showed similar benefit with contrast water immersion for 30 minutes to hasten plasma lactate decrease. Temperatures used were hot (96.8 degrees Fahrenheit) and cold (53.6 degrees Fahrenheit) water baths. Another study in 20 rugby players showed a similar lactate effect. In a meta-analysis of 52 studies of cold water immersion, positive effects were observed in muscle power, muscle soreness, creatine kinase—and that shorter durations and lower temperatures may improve the efficacy of cold water immersion after high intensity exercise.
Better HRV after intense exercise. Another study in 20 men confirmed the lactate elimination and showed improved post-exercise cardiac autonomic regulation. When you exercise, you activate the sympathetic (fight or flight) response, and contrast cold water immersion appears to accelerate parasympathetic reactivation.
Better skin blood flow in rheumatoid arthritis, diabetes, and foot/ankle injuries in a systematic review of 10 studies.
Healthier lung function and few respiratory infections in people with chronic respiratory disease. In particular, inhaling sulfurous mineral waters may help with clearing mucus from the respiratory tract, and cold water immersion appears to lessen the risk of infection in people with chronic respiratory disease.
Enhanced glucose metabolism and insulin sensitivity. Deliberate cold exposure increases your metabolism because your body has to burn more calories in order to raise core body temperature.
Muscle soreness. One small study of 26 men found a transient decrease in muscle soreness with contrast bathing compared to use of compression garments, though other measures of athletic performance were not significantly different.

As Professor Andrew Huberman points out, contrast bathing may also increase resilience and grit, though these outcomes are more difficult to demonstrate. On his podcast about deliberate cold exposure, he describes training the prefrontal cortex with cold immersion may help regulate one’s “top-down” control that translate into a skill that applies more broadly to other situations, “allowing you to cope better and maintain a calm, clear mind when confronted with real-world stressors. In other words, deliberate cold exposure is great training for the mind.”

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One meta-analysis of 28 studies showed that cold water immersion may be more advantageous than active recovery, warm water immersion, and even contrast bathing, though data are limited. Find what works best for you.

How to Do It and Keep Safe

Generally you start with warm or hot water first. Finish with cold to allow your body to heat up on it’s own without the assistance of warm water for maximal metabolic benefit.

Use warm but not hot water to adjust slowly. While deliberate hot water immersion includes risks that we have previously described, it’s the cold water immersion that can be riskier because cold shot is possible. You need to find the right temperature for you, go slow, and limit your exposure initially to just a few minutes. Prioritize safety.

For the cold water portion, there are a few tenets to create safety.

Only immerse your body up to your neck, and keep your head above water. The torso seems to be the most important.
Keep in mind that some people tolerate cold water better than others. You want to aim for water that is mildly uncomfortable, i.e., cold enough to make you want to get out, but safe enough for you to stay for a few minutes. That may be 60 degrees for some folks, and 45 degrees for others.
Professor Huberman recommends deliberate cold exposure for a grand total of 11 minutes per week. He advises two to four sessions that last one to five minutes each distributed across a week.

Common sense dictates that you choose safe bodies of water for contrast bathing. Take care to perform slow, deliberate breathing and avoid hyperventilation before or during water immersion.

Conclusion

If you are new to contrast bathing or cold water immersion, take your time to adapt. It may feel uncomfortable at first, but following the instructions that we’ve provided will help you slowly adjust and experience the benefits.

At WorldSprings, you will find various circuits that allow you to perform contrast bathing. Warm to hot mineral baths range from 37.8 up to 40°C in replica of the hot springs of Osek South Korea waters, Yarrangobilly, Australia, and Blue Lagoon of Iceland, and cold plunges that are 55°C.

Metabolism

In the short-term, cold exposure increases metabolism as the body has to burn calories to increase core body temperature. The total calories burned from the cold exposure are not that significant. However, the conversion of white fat (energy storage) to beige or brown fat (which are highly metabolically active) can be beneficial for:

Allowing people to feel more comfortable in the cold (i.e., cold adaptation)
Triggering further and more sustained increases in metabolism

Of course, calories in (consumed) versus calories out (metabolized) or “CICO” governs whether you gain, lose, or maintain weight. There is no escaping the laws of thermodynamics.

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https://pubmed.ncbi.nlm.nih.gov/17339133/

7. Moore E, Fuller JT, Buckley JD, Saunders S, Halson SL, Broatch JR, Bellenger CR. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med. 2022 Jul;52(7):1667-1688. doi: 10.1007/s40279-022-01644-9. Epub 2022 Feb 14. PMID: 35157264; PMCID: PMC9213381. https://pubmed.ncbi.nlm.nih.gov/35157264/

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11. Scott MC, Fuller S. The Effects of Intermittent Cold Exposure on Adipose Tissue. Int J Mol Sci. 2023 Dec 19;25(1):46. doi: 10.3390/ijms25010046. PMID: 38203217; PMCID: PMC10778965. https://pubmed.ncbi.nlm.nih.gov/38203217/
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14. Moore E, Fuller JT, Bellenger CR, Saunders S, Halson SL, Broatch JR, Buckley JD. Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression. Sports Med. 2023 Mar;53(3):687-705. doi: 10.1007/s40279-022-01800-1. Epub 2022 Dec 17. PMID: 36527593. https://pubmed.ncbi.nlm.nih.gov/36527593/

Exploring the Kinosaki, Japan Waters at WorldSprings

on Mar 31, 2025 | 4 minutes

Exploring the Blue Lagoon Waters at WorldSprings Seeing the Northern Lights firsthand and taking in sweeping views of the glaciers are two popular reasons people visit Iceland. Given the country’s name and position just south of the Arctic Circle, you might be surprised to learn that the Nordic Island is home to more than 45 mineral hot springs and a rich social bathing culture. If you’ve ever been curious about what minerals are in Iceland’s hot springs and the benefits of mineral hot springs, you’re in the right place. WorldSprings has recreated the experience of an Icelandic mineral soak in the popular Blue Lagoon stateside, and we can’t wait to share what we’ve learned with you. What Is Unique About the Waters of Iceland? Part of Iceland rests on the North American tectonic plate, while the rest of the country is on the Eurasian tectonic plate. When the plates shift due to the liquified rock underneath, the movement triggers volcanic eruptions that give birth to mineral hot springs. Iceland’s mineral hot springs are known for their intense heat, which averages 100 degrees Fahrenheit. Heat levels vary based on whether magma chambers heat the water, the amount of cold water seeping in, and how fast the water flows. As a result, certain hot springs might feel lukewarm compared to others. Icelandic culture is deeply rooted in connecting with nature, which fuels the popularity of hot spring soaks. For locals, visiting hot springs reinforces a sense of community and provides a social hub. International travelers often seek out Iceland’s hot springs to enjoy the steamy waters surrounded by a rural, volcanic landscape. Although each hot spring offers different benefits, the therapeutic advantages of soaking in Iceland’s thermal pools only add to the appeal. Soaking in a thermal pool can desensitize pain receptors in the skin, joints, muscles and internal organs to relieve discomfort caused by arthritis and other chronic conditions. Relaxing and alleviating physical discomfort in one of the calming pools can also help you de-stress and feel less anxious. Hot springs can also help improve circulation thanks to the presence of calcium in Iceland’s waters. Calcium is necessary for the creation of nitric oxide, which helps relax the cells surrounding blood vessels and reduce constrictions. What Minerals Are Found in the Blue Lagoon? A trip to the Nordic country is incomplete without a trip to the Blue Lagoon. A few of the many minerals in the world-famous healing hot spring include potassium, magnesium, and sodium. Visitors and locals enjoy soothing soaks with picturesque views of Mount Þorbjörn in the backdrop. Our Iceland Pool takes its cue from the Blue Lagoon, allowing visitors to experience its therapeutic effects stateside, including: Potassium In addition to a solid skincare ritual, soaking in our potassium-infused waters will also improve skin health. Potassium aids epidermal barrier function to keep skin hydrated and looking its best. Magnesium The magnesium in the water improves skin health by blocking inflammation that occurs during acne flare-ups. The mineral also hydrates skin and strengthens its barrier, which helps it retain moisture and prevent dryness and flaking. If you are depressed or have trouble sleeping, a soak in magnesium-rich waters can reduce cortisol levels to help elevate your mood and get better-quality sleep. Sodium The sodium in WorldSprings’ waters can help curb the itching and scaliness associated with psoriasis and other dry skin conditions, while also alleviating symptoms of rheumatic diseases. Iceland Experience in Texas & Colorado WorldSprings’ wellness destinations in Dallas, TX, and Glenwood Springs, CO, are home to more than 40 mineral hot springs, cold plunges and Finnish saunas. The Blue Lagoon-inspired waters, part of the European Region, are popular among wellness-focused vacationers. The Iceland Pool’s high potassium, magnesium, and sodium content makes it possible to enjoy the type of mineral hot springs found in Iceland without leaving the U.S. Visitors can lounge in our six shaded pools to enjoy the benefits of Iceland-inspired waters before enjoying a rejuvenating dip in the nearby cold plunge pool. Book a cabana to unwind in privacy and luxury with priority refreshment service, or gather around the fire pit to enjoy lively conversations as the sun goes down. Whether you’re looking for a unique staycation or a romantic getaway with international flair, booking your WorldSprings visit will put you in a more relaxed state of mind.

Steamy water with sunlight streaming down

Exploring the Blue Lagoon Waters at WorldSprings

on Mar 29, 2025 | 5 minutes

The Benefits of Compression Boots

on Mar 24, 2025 | 6 minutes

The Benefits of Compression Boots If you’re a sports fan, there’s a chance that you’ve heard of compression boots. Many professional athletes swear by them to help improve performance and recovery after a challenging workout. They’re also gaining popularity among fitness enthusiasts and anyone dealing with the pain and swelling associated with circulation issues. What are compression boots, how do they work, and should you try a session the next time you visit The Spa at WorldSprings? Keep reading to find out. What Do Compression Boots Do? Compression boots aren’t actually boots in the traditional sense. They are inflatable devices made from durable fabric that slip over your legs, usually reaching your upper thighs. When engaged, the air chambers inside the boots inflate and deflate in a rhythmic pattern, similar to a massage, in a process called intermittent pneumatic compression (IPC) (1). The overall effect of this process is improved blood flow since IPC has physical and chemical effects on the body. When the boots inflate, they push down on your veins, forcing stagnant blood and lymphatic fluid out and back into circulation. Putting extra stress on the muscle linings also increases blood flow into the deep veins, triggering the production of various hormones and blood gases. This process can help reduce the risk of clotting and better regulate blood pressure, thickness, and circulation. What Compression Boots Can Do For You Because compression boots can stimulate blood flow and lymphatic drainage, they are becoming increasingly common in sports medicine, physical therapy, and wellness centers. Even if you have a more sedentary lifestyle, you can experience the benefits of compression boots. Fans of the treatment report that they gain a long list of benefits from their sessions, including: Better Circulation Compression boots help oxygen-rich blood reach the muscles and tissues more efficiently, speeding recovery and reducing inflammation after a hard workout or injury. Good blood circulation also helps your body eliminate metabolic waste products such as lactic acid, which can contribute to muscle pain and stiffness (2). Frequent travelers and people who spend long hours on their feet or at a desk can also experience the benefits of compression boot therapy. Reduce Swelling A tough workout, prolonged standing or sitting periods, injuries, and overuse can all contribute to swelling in the legs and feet. Compression boot therapy uses gentle pressure to help move excess fluid out of the legs, reducing swelling and helping you recover faster (3). Many people with varicose veins find that compression boots help relieve the swelling and pain of the condition. Promote Lymphatic Drainage Your body naturally removes toxins and waste via the lymphatic system. However, toxins can accumulate in your bloodstream when circulation slows, affecting your well-being. A session with compression boots can help stimulate this system and aid recovery (2). Better Sleep Poor sleep quality can impact your overall quality of life. A compression boot therapy session could lead to better sleep. The process is relaxing, and the massage-like experience helps calm brain waves and supports central nervous system recovery (1). Relieve Muscle Soreness Wearing compression boots after an intense workout or when you feel sore and sluggish can feel like a massage and help your muscles feel looser, less tense, and pain-free. Although many people use compression or recovery boots to boost their athletic performance, you don’t have to be an athlete to experience the benefits. Many people schedule sessions to get relief from chronic conditions like chronic venous insufficiency or lymphedema (4). These conditions cause legs to swell and feel heavy or painful. This non-invasive and drug-free option is great for anyone living with pain who wants a relaxing alternative to find relief. Let Compression Boots Do the Work For You Compression boot aficionados often rave about how easy and comfortable treatment is, noting that it feels great and that they immediately feel the difference. Sessions typically last about 30 minutes, and while the boots do their work, you can relax and read, watch TV, or just let your mind drift. It’s important to note that while there are some significant compression boots benefits, they’re not suitable for everyone. Certain medical conditions and circumstances can make it unsafe to use them, so consult your healthcare professional if you are pregnant or have: Deep Vein Thrombosis (DVT) or a history of blood clots Severe peripheral artery disease (PAD) Uncontrolled heart failure Skin conditions or healing wounds In some cases, you can still enjoy compression boot therapy even with these conditions if they are well-controlled and your provider approves. Schedule a Compression Boot Therapy Session at WorldSprings Now that you know what compression boots do, schedule a 30-minute session at WorldSprings in conjunction with your therapeutic soak. Whether you want to ease the soreness from your intense training regimen or reduce swelling, you’ll feel calmer and rejuvenated after a half hour in compression boots. 1. (December 9, 2024). Compression Boots – What They Are and Why You Need Them. Recovery Systems. Retrieved January 16, 2025, from Compression Boots - What They Are and Why You Need Them? 2. Martens, A. (December 18, 2023). Your Complete Guide to the Benefits of Compression Recovery. Prevention. Retrieved January 16, 2025, from Your Complete Guide to the Benefits of Compression Recovery 3. Compression Therapy. Cleveland Clinic. Retrieved January 16, 2025, from Compression Therapy: Types and Benefits 4. Seemer, J. (May 9, 2024). Do Compression Boots Work? Here’s What the Science Says. Gear Control. Retrieved January 16, 2025, from Do Compression Boots Work? Here's What the Science Says | Gear Patrol

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