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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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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 Chianciano Terme, Italy Waters at WorldSprings

on Mar 26, 2025 | 3 minutes

Exploring Chianciano Terme, Italy Waters at WorldSprings There are countless reasons to visit Italy, from the delectable cuisine to the centuries-old monuments, and breathtaking landscapes. This European destination is also a wonderful place to explore the many benefits associated with mineral hot springs. WorldSprings was inspired to create a similar hot springs experience in our Italy Pool, containing the same minerals found in the healing hot springs of Chianciano Terme. What makes Italy’s hot springs unique? Get to know the history and natural conditions behind one of our favorite European destinations. What Is Unique About the Waters of Italy? Soaking in Italy’s mineral hot springs has a rich history that dates to the third century BC. Romans understood the associated wellness benefits through experience soaking in the thermal pools. The water in Roman thermal baths was often sourced directly from nearby hot springs. The waters were considered holy, so bathhouses were often named for nearby temples throughout the Roman Empire. The temperature of Italy’s mineral hot springs can exceed 100 degrees Fahrenheit and vary based on location. The heat prompts blood vessels to widen, which can help individuals who experience poor circulation caused by diabetes and other health conditions. Increased blood circulation also helps the heart pump blood more efficiently to manage blood pressure. Soaking in the calming pools is ideal for insomniacs and other individuals who struggle to fall asleep. The heat helps lower core body temperature, which lets your body know it’s time to rest. Chianciano Terme Mineral Hot Springs Although Italy has numerous mineral hot springs — from Bagno Vignoni in Tuscany and Bormio in Lombardy to Bullicame in Lazio and Ischia Island in Campania — today’s focus is on the tranquil waters in Chianciano Terme, the inspiration for our Italy Pool. This Tuscan destination, flanked by the Val d’Orcia countryside and Valdichiana valley, teems with Old World charm. The area features two thermal parks: Fucuoli and Acqua Santa. The waters within these parks include Acqua Santa, Acqua Fucoli, Acqua Sillene, and Acqua Santissima. Between soaking sessions, visitors take in the sights and learn more about the historic area. The Museum of the Collegiate Church of San Giovanni Battista, for instance, houses sacred furnishings and paintings spanning the 13th to 18th centuries. At the Museo Civico Archeologico delle Acque, visitors view unearthed items buried with the deceased, including ceramics and pottery from the 6th and 5th centuries B.C. What Minerals Are in Italian Hot Springs? The benefits of mineral hot springs in Italy can vary based on the mineral content. The thermal pools in Chianciano Terme (the inspiration for your WorldSprings’ experience) contain the following minerals: Sodium If you experience aches and pains, soaking in our buoyant, sodium-rich waters can alleviate the strain. The sensation of floating can help you relax while also making you feel literally lighter — taking the pressure off stiff joints for much-needed pain relief and better flexibility. Chloride The chloride in the mineral hot springs also alleviates muscle pain and could help tackle the debilitating symptoms of fibromyalgia. Sulfate If you feel stressed, the sulfate in the tranquil waters can help lower blood pressure so you can restore a sense of calm. Bicarbonate Bicarbonate will improve skin health by stopping the itchiness associated with psoriasis and eczema. You won’t feel the need to scratch, which will protect your skin from further damage. The Italian Springs Experience in Texas and Colorado Like the mineral composition of the waters of Chianciano Terme, the Italy Pool in WorldSprings’ Dallas and Colorado locations contain sodium, chloride, sulfate, and bicarbonate to enhance your mental and physical health. Visit WorldSprings for a relaxing, wellness-oriented getaway. Experience the benefits of Italian mineral spring soaks along with our other luxurious amenities, including saunas, private cabanas, and spa treatments.

Two people in water with grass and nature surrounding them.

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

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