What is the recommended duration for hot and cold plunges?

1. Start with the Hot Plunge:
   • Duration: 3 to 5 minutes
   • Temperature: Approximately 100–104°F (38–40°C)
   • Purpose: The heat dilates blood vessels, increases circulation, relaxes muscles, and prepares the body for the cold immersion.

1. Transition to the Cold Plunge:
   • Duration: 1 to 2 minutes
   • Temperature: Approximately 50–59°F (10–15°C)
   • Purpose: The cold constricts blood vessels, reduces inflammation, decreases muscle soreness, and flushes out metabolic waste.

1. Repeat the Cycle:
   • Number of Cycles: Repeat the hot and cold sequence 3 to 4 times for optimal benefits.
   • Total Session Duration: Typically 20 to 30 minutes, depending on the number of cycles and individual preferences.
   • Sequence Example:
     • Hot Plunge: 3 minutes
     • Cold Plunge: 1 minute
     • Repeat as desired

1. End with the Cold Plunge:
   • Finishing with cold immersion leaves the body feeling invigorated and can help reduce any residual inflammation.

• Listen to Your Body: If you're new to contrast therapy, start with shorter durations (e.g., 2 minutes hot, 30 seconds cold) and gradually increase as you become more comfortable.
• Breathing Techniques: Practice controlled breathing to help manage the shock of cold immersion. Deep, steady breaths can enhance relaxation and tolerance.
• Smooth Transitions: Minimize the time between switching from hot to cold to maximize the vascular benefits.
• Stay Hydrated: Drink water before and after your session to maintain hydration.
• Consult a Professional: If unsure, seek guidance from a Plunge Room Coach or a healthcare professional to tailor the timing to your specific needs.

•  Medical Conditions: Individuals with cardiovascular issues, high or low blood pressure, or other health concerns should consult a healthcare provider before engaging in contrast therapy.
• Temperature Sensitivity: Adjust temperatures and durations based on personal comfort levels to prevent discomfort or adverse reactions.
• Acclimatization: Allow your body time to adjust if you're not accustomed to extreme temperatures.

• Enhanced Muscle Recovery: Optimizes the flushing of lactic acid and metabolic waste from muscles.
• Reduced Inflammation: Effectively decreases swelling and muscle soreness.
• Improved Circulation: Alternating temperatures stimulate blood flow, delivering oxygen and nutrients to tissues.
• Mental Clarity: The invigorating nature of contrast therapy can enhance alertness and reduce stress.

 Our Deep Dive (30-Minute Contrast Therapy Session) is designed to provide you with ample time to follow these recommended timing guidelines. With access to our luxurious private suites and state-of-the-art plunge pools, you can personalize your session to achieve the maximum therapeutic benefits. Our Plunge Room Coaches are available to guide you through the process, ensuring you feel comfortable and confident during your experience.