Combining extreme cold exposure (cryotherapy) with the deep heat generated by an infrared sauna is a popular recovery strategy. Whole-body cryotherapy involves brief exposure to sub-zero temperatures, often as low as -166°F, triggering a powerful systemic response in the body. Infrared saunas use light waves to heat the body directly, promoting intense sweating and relaxation at lower ambient air temperatures than traditional saunas. This unique pairing of hot and cold modalities is a modern take on contrast therapy, frequently used by athletes and wellness enthusiasts seeking enhanced recovery.
The Immediate Effects of Cryotherapy
Exposure to the intense, short-term cold of whole-body cryotherapy, typically lasting two to four minutes, causes an immediate physiological shock. The body’s protective mechanism responds by initiating rapid and widespread peripheral vasoconstriction, which is the narrowing of blood vessels in the extremities. This process redirects blood flow from the skin and superficial tissues toward the core organs, helping to preserve the body’s internal temperature.
The immediate metabolic slowdown in the exposed tissues helps to reduce inflammation markers, which is beneficial for managing acute pain and muscle soreness following intense activity. Furthermore, the extreme cold stimulates the nervous system, leading to a release of stress hormones like norepinephrine and mood-boosting endorphins. Upon exiting the chamber, the constricted blood vessels begin to dilate again, creating an initial rush of blood back to the periphery.
The Immediate Effects of Infrared Sauna
Infrared saunas apply heat through light waves that penetrate the skin up to 1.5 inches, directly warming the body’s tissues. This internal heating raises the core body temperature and triggers a response that closely mimics the cardiovascular effects of moderate exercise. The body works to cool itself down by increasing heart rate and inducing profuse sweating.
The heat causes significant peripheral vasodilation, the widening of blood vessels, which dramatically increases blood flow. This enhanced circulation delivers oxygen and nutrient-rich blood more efficiently throughout the body, helping to repair fatigued muscles and connective tissue. Typical infrared sessions last between 20 and 40 minutes, providing a deep, therapeutic warmth that promotes muscle relaxation and reduces stiffness.
Why Contrast Therapy is Physiologically Effective
Combining cryotherapy and infrared sauna sessions leverages the strengths of both temperature extremes to create a profound effect on the circulatory system. The rapid, alternating constriction and dilation of blood vessels is referred to as the “vascular pump.” This mechanical pumping action moves blood from the extremities to the core and back again more vigorously than either therapy used alone.
The cold phase, through vasoconstriction, helps to minimize swelling and reduce pain and inflammatory signaling. The subsequent heat phase, through vasodilation, rapidly flushes the previously constricted areas with oxygenated blood, which aids in the removal of metabolic waste products like lactic acid and other cellular debris. This cycle enhances the delivery of necessary nutrients and immune cells to recovering tissues, thereby accelerating the body’s natural healing processes. The alternating temperature exposure also helps to regulate the autonomic nervous system, cycling between the stimulating effects of the cold and the deep relaxation induced by the heat.
Optimal Sequencing and Timing
The clear consensus and most common practical protocol for combining these two therapies is to start with the cold treatment first, followed by the heat. Beginning with cryotherapy, which lasts only a few minutes, ensures the body is completely dry, a safety requirement to prevent the risk of frostbite in the sub-zero environment. This sequence maximizes the body’s acute anti-inflammatory response before moving into the restorative phase.
It is recommended to include a brief transition period between the two modalities, allowing the body to naturally return to a comfortable baseline temperature. A waiting period of 10 to 15 minutes in a normal room temperature environment is typically sufficient before entering the infrared sauna. The heat session then follows, lasting 20 to 40 minutes, to maximize the benefits of vasodilation, detoxification through sweat, and muscle relaxation. Ending with the sauna provides a final wave of relaxation, which can be particularly beneficial for promoting better sleep and a calm mental state.