Contrast therapy alternates heat and cold to create a “pumping” action in your blood vessels, flushing waste and delivering fresh nutrients to muscles. This type of temperature training speeds up recovery by:

• Stimulating blood flow: Exposing your body to controlled temperature changes causes blood vessels to constrict and expand, pumping blood to speed up recovery.
• Reducing physical inflammation: Contrast therapy improves circulation and reduces overall inflammation after workouts.
• Building mental resilience: Alternating hot and cold trains your nervous system to adapt to stress, teaching your body to stay calm under pressure.

How does hot and cold therapy work?

When you expose your body to controlled temperature changes, your blood vessels constrict and expand. Heat opens up your blood vessels (vasodilation) to flood your muscles with fresh, nutrient-rich blood. Conversely, cold exposure shrinks those vessels down (vasoconstriction) to force out metabolic waste and lactic acid. This “pumping” action acts like a cardiovascular flush that stimulates blood flow and helps your body recover faster after workouts.

What are the mental health benefits of temperature training?

Beyond physical recovery, contrast therapy can also cultivate a stronger stress response and a calmer nervous system. By intentionally putting your body through a brief, controlled physical stressor (like an ice-cold shower), you are actually strengthening your vagus nerve. Over time, it strengthens your stress response, teaching your body to stay calm under pressure – physically and mentally.

What is the easiest way to try contrast therapy?

The easiest way to start temperature training is to build intentional temperature shifts into your daily routine, whether you’re at home, enjoying the Pacific Northwest outdoors, or at the Club. Start building physical resilience and boosting your mood with these accessible methods:

• Ease Into It: Even stepping outside on a brisk PNW morning for a few deep breaths can trigger a mild, beneficial cold response.
• The Chilly Shower: Try ending your regular shower with 30-60 seconds of cold water, gradually building up over time. Or, alternate 3 minutes of hot water and 1 minute of cold for two or three rounds. You can do this easily with one of the dedicated cold showers at the DAC: one located in the Men’s Locker Room and the other in the Aquatic Area.
• Effortless Club Recovery: For a spa-like experience without the prep work, immerse yourself in our sauna or steam room followed immediately by a brisk shower in our locker rooms.
• The Bath Routine: After a tough workout, use a warm bath with Epsom salt followed by a brief cold rinse to reduce muscle soreness.
• Bring a Friend: For a truly natural cold plunge, grab a buddy and try a quick, safe, brisk dip in the McKenzie River to trigger a massive, beneficial cold response. 

Ready to try it for yourself? Speak to our staff about how to safely utilize the sauna, steam room, or cold showers at the Downtown Athletic Club during your next visit.

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The information shared on the Downtown Athletic Club blog is intended for educational and inspirational purposes only and should not be considered medical advice.

As Eugene’s premier, locally owned health club, the Downtown Athletic Club offers a complete wellness experience under one roof. From fitness and personal training to aquatics, swim lessons, youth programs, childcare, a preschool and a full schedule of group fitness classes including yoga, Pilates, barre, dance, and cycling. We’re here to support your active lifestyle at every stage. Explore more articles for expert insights, local wellness inspiration, and practical tips to help you feel your best in Eugene and beyond.

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