Contrast therapy works by alternating between infrared heat and cold-water immersion in an ice plunge. At ReDefined, this combination creates a powerful recovery cycle that supports circulation, relieves muscle tension, and promotes overall recovery.

Infrared Heat Phase: Infrared sauna heat gently warms the body from within, encouraging blood vessels to widen and circulation to increase. This helps relieve muscle tension and stiffness while delivering oxygen and nutrients to tired muscles, supporting relaxation and recovery.

Cold Immersion Phase: Cold-water immersion in an ice bath causes blood vessels to constrict, helping to reduce swelling and inflammation. This phase also stimulates the nervous system, leaving you feeling refreshed, alert, and re-energised.

The Alternating Process: Moving between infrared heat and cold immersion creates a dynamic circulation response. This contrast supports muscle recovery, encourages efficient blood flow, and helps the body clear metabolic waste, leaving you feeling restored and ready to perform.

Before your contrast therapy session, wear a bathing suit and have a towel ready. Please shower before using the sauna and entering the ice plunge to maintain hygiene. We also recommend showering after your session. There's an outdoor shower for your convenience. For comfort and safety, avoid large meals or alcohol beforehand.

If you’re new to cold therapy, start slowly and keep your first sessions short. Begin with 1–2 minutes in the ice bath and gradually build up to 5 minutes as your tolerance increases. Our cold plunges are set at 4°C, 8°C, and 12°C, allowing you to choose the temperature that feels right for you.

Focus on taking slow, steady breaths to help your body relax in the cold. Controlled breathing can ease the initial shock and support a calmer nervous system response.

Pay close attention to how your body feels. If you experience excessive numbness, pain, or uncontrollable shivering, exit the plunge. Your body’s response is the best guide to what is safe and beneficial for you.

Once you’re comfortable with the process, you may choose to alternate heat and cold by spending 20–30 minutes in the infrared sauna followed by a 2–5 minute cold plunge.

The frequency of contrast therapy is best guided by individual needs and how your body responds. A common starting point is 2 - 3 sessions per week, with adjustments made over time as you become more familiar with the process. If you’re using contrast therapy to support post-workout recovery, consider aligning sessions with your training schedule. With consistency, most people find a rhythm that feels both supportive and sustainable.

Please bring your own bathing suit and shower before and after your session. This helps maintain hygiene and prepares your body for the temperature changes between heat and cold.