As the wellness industry advances with new techniques and technologies, building a sustainable self-care routine can often feel overwhelming. Sometimes, the best approach is to simplify—focusing on practical, effective methods that fit seamlessly into your home and health club routine to bring about balance and positive benefits to the mind, skin and body.
One of which is contrast thermal therapy, a holistic, multi-sensorial strategy that takes minimal time and effort. Performed for centuries, this temperature-based practice involves exposing the skin to the chill of the cold and the cocooning warmth of heat sequentially to relax tense muscles, soothe the senses and enhance exercise recovery.
Keep reading as we delve into an in-depth exploration of hot and cold therapy and its wealth of benefits for our wellbeing.
What is Thermal Therapy?
Thermal therapy is a self-care ritual that involves using hot and/or cold temperatures to nourish the body and mind. This can be as straightforward as taking a hot shower or a cold bath, to spending time at the sauna or braving a full-body ice dip.
Hot Therapy:
Heat treatment is ideal for those seeking a tranquil sanctuary, a moment to unwind and to relax tired muscles. The warmth encourages increased blood circulation that delivers more oxygen and nutrients to the body, providing a feeling of comfort while submersing the senses in a soothing experience. Hot therapy also detoxifies the skin as the pores open, helping to dislodge impurities and promote radiant results.
Cold Therapy:
The invigorating alternative, cryotherapy, utilises low temperatures to refresh and renew. Feel the uplifting benefits of the cold as it reduces feelings of fatigue and supports a firmer-looking complexion.
Contrast Therapy:
Create a sense of wellbeing by embarking on a thermal journey, applying heat then cold temperatures consecutively or vice-versa to get the most out of your hot and cold treatment.
Benefits of Practicing Contrast Therapy
Some advantages of conducting contrast therapy include:
Reduced muscle fatigue
Soothed tension in the face/body
Enhanced exercise recovery
Improved circulation
Detoxifies and visibly firms the skin
Promotes a better bedtime and sleep ritual
Relaxes the mind
How to do Hot and Cold Therapy at Home
Thermal balance can be achieved without stepping foot into a spa. Take a look at some ideas to consider on your contrast therapy days.
Contrast shower routine: Kickstart your morning with a warm shower, followed by an icy burst of cool water to boost circulation and wake up the senses. Go as hot and cold as tolerable, building on time and cycles of temperature as you become more accustomed to the routine. Amplify the perks with one of our fragrant body washes for optimal refreshing benefits.
Hot flannel facial followed by cryotherapy globes: Set some time aside for yourself and enjoy a spa-like facial from the comfort of your own abode. Begin by soaking a flannel in hot water and wringing it out, before adjusting it onto the face excluding the nose. Let it sit for up to five minutes and remove. Next, take your cryotherapy globes from the freezer and glide them across the contours of the face, focusing on areas prone to puffiness for a firming effect. Read our article on skin icing for a more detailed guide.
Ice pack then heat pack for muscle comfort: Struggling with overworked muscles? Try using thermal contrast to alleviate feelings of tension before or after your workout. Place a cool towel on the desired areas, then follow with the soothing warmth of a heat pack or hot towel. This cycle can help reduce visible puffiness while supporting increased blood flow and muscle relaxation. Elevate this routine by using one of our body oils afterwards to perform a soothing self-massage.
How to do Hot and Cold Therapy at the Spa
If you are a member of a health club or are planning a spa day, take advantage of the thermal suites for full-body hot and cold treatment. Choose between heated steam rooms, saunas and hot tubs, before stepping into the cool air of an ice cave, feeling the chill of an ice fountain or embracing a cold monsoon shower.
Perfect pre- or post-spa treatment, cycling through the different temperatures and humidity levels lends an uplifting effect plus muscle rejuvenation to ensure you get the most from your experience. Find your local ESPA spa and browse its thermal facilities here.
