Contrast Therapy
Traditional Sauna + Cold Plunge
Rejuvenate Your Body with the Power of Fire & Ice
Contrast therapy is a wellness practice that utilizes intense warmth and cold to relax your muscles, boost circulation, rejuvenate your body, and calm your nervous system. The result is a deep balance between mind and body.
By moving from the penetrating warmth of the traditional sauna to the refreshing chill of the cold plunge bath, circulation is boosted, muscle tension melts away, and the nervous system resets and rebalances.
The intense fluctuations create a full body experience that is restorative and aids in recovery.
Harness Nature’s Elements to Invigorate Yourself
A typical contrast therapy session includes:
Heat: 10-15 minutes of detox and relaxation in the traditional sauna.
Cold: Up to 1-3 minutes in the cold plunge (6 minutes max) to boost circulation and increase mental alertness.
Repeat 2-3 times.
Important: The experience is not about endurance. It’s about listening closely to the body and moving between sensations with control and presence. If you’re new to cold exposure, we recommend starting with the traditional sauna alone or speaking with staff before booking.
Contrast therapy is a conversation between the body and the nervous system. The goal is not toughness—it’s responsiveness.
FAQs
How long is a contrast session?
1
Most sessions last 30–45 minutes, depending on the number of rounds and rest time between transitions.
How cold is the cold plunge?
2
Our cold plunge is intentionally cold, set between 40° & 50°. Time in the water is brief and always optional. Even short exposure is effective.
Is it okay if I can’t stay in very long?
3
Yes. Seconds count. You do not need to push yourself for contrast therapy to be beneficial.
Can I skip the cold plunge?
4
Contrast therapy requires both heat and cold. If cold exposure doesn’t feel right, sauna alone is a great option, and you can book a traditional sauna session
How often can I do contrast therapy?
5
Many people use contrast therapy once or twice per week. Frequency depends on personal tolerance and recovery needs.
Is contrast therapy a medical treatment?
6
No. Contrast therapy at Sonder is a wellness practice designed to support recovery and regulation, not a medical service.
Can I book a float the same day as my contrast therapy?
7
We recommend booking a float for a different day. Contrast therapy helps invigorate the mind, while floatation therapy helps you unwind and calm down. To get the best out of both, book on separate days!
Membership Options
Become a member and get 2 Contrast Therapy sessions per month for the price of one!
