By Wayde Hall
Cold plunges and heat therapy are the talk of the town right now. Everyone from professional athletes to weekend warriors is talking about the high they get from cold plunging. There’s a lot of evidence that cold and contrast therapy have plenty of real, proven benefits, but what does it actually do to your body?
Contrast therapy alternates between heat and cold, which affect your blood vessels in opposite ways. Heat promotes vasodilation, increasing blood flow near the skin, while cold triggers vasoconstriction and activates the sympathetic nervous system. Researchers believe these repeated changes in vascular tone may play a role in some of the recovery effects associated with contrast therapy. [1]
That shift does a lot more than just pump blood, though. Cold exposure below 59°F (15°C) triggers a big ole spike in norepinephrine, a neurotransmitter that sharpens focus, boosts mood, and lowers inflammation. [2] Think, hidden superpower. At the same time, studies show cold water immersion causes a steady increase in dopamine that lasts for hours. [3] A cleaner cup of coffee without the jitters. This may explain why many people report feeling energized after cold exposure. Cold exposure can also activate brown adipose tissue (BAT), a type of fat packed with mitochondria that generates heat through a process called thermogenesis. Research suggests that cold exposure can increase energy expenditure and BAT activity. [4] So basically you’ll have a better chance at winning Survivor!
How To Start Contrast Therapy
Durango Hot Springs has a fun yin-yang style setup where a single wall separates the hot and cold tubs. We keep our contrast tubs between 107°F–110°F (41.7°C to 43.3°C) and 42°F–45°F (5.6°C to 7.2°C). For comparison, that’s a similar temperature to the Animas River in Durango during early spring. If you’ve ever dipped your toes in during runoff season, you know firsthand how cold that is!
Feel free to experiment with which temperature you prefer to finish with and see what works best for you. End on cold if your goal is reducing inflammation, or end on hot if your goal is muscle relaxation and stiffness relief. There isn’t one universally agreed-upon hot-to-cold ratio, but a 3-1 ratio is a good place to start. Some of our guests are daily plungers while others only jump in once in a blue moon. How often you do it is up to you. When you’re ready to take the plunge, here are a few routines to help get you started:
Contrast Bath Routines
- Beginner: 2 minutes in hot, 30 seconds in cold. (Repeat 3 times!)
- Intermediate: 3 minutes in hot, 1 minute in cold. (Repeat 4 times!)
- Advanced: 4 minutes in hot, 90 seconds in cold. (Repeat 4 times!)
- God Level: 4 minutes in hot, 2 minutes in cold. (Repeat 5 times!)
What To Expect During Your First Cold Plunge
The first 10 seconds in the cold will be the hardest! Most first-timers immediately want to climb back out, which is exactly why we recommend focusing on your breathing rather than trying to tough it out. To quiet that mind-over-matter battle, try the “Humpty Dumpty” technique: sit on the yin-yang ledge and simply roll over into the cold tub to submerge most of your body at once.
Once you’re in the cold, stay completely still. Your body warms a thin layer of water directly touching your skin. This micro-layer acts as a protective thermal layer, which helps insulate you. Similar to a thin blanket in the cold that’s helpful but not nearly enough!
Close your eyes and take deep belly breaths with slow exhales. Imagine your happy place, and practice positive self-talk! “I got this,” “It’s just temporary.” “Make my momma proud.” Your body and mind get stronger every time you do it, and before long, your brain blocks the initial shock and it gets easier. Once you transition from cold to hot, expect a slight tingly sensation, like a mini acupuncture.
Now don’t worry if you weren’t able to make it more than a few seconds in the cold. If you made contact with the arctic temps, be proud! That’s quite literally the first step to being in the plunge club. It’s a bit like working out. You’ll feel happy you did it by the end.
Science Behind Cold Water Immersion!
While Wim Hof popularized modern cold therapy, cold-water immersion and hot bathing have been part of various cultures for centuries, including Nordic and Roman bathing traditions. What’s shocking is that scientists previously believed the autonomic nervous system couldn’t be voluntarily controlled. In a landmark 2014 study at Radboud University, researchers trained healthy volunteers for 10 days using a combination of breathing techniques, meditation and cold exposure. [5]
When the participants were later given an experimental dose of bacterial endotoxin, the trained group showed a stronger epinephrine response, lower levels of several pro-inflammatory cytokines and fewer flu-like symptoms than the control group. While a quick plunge isn’t a silver bullet for immunity, the study proved our nervous system is far more adaptable than we thought. If you find this fascinating, definitely take a further dive into this research as there is a lot more!
Wim Hof’s essentially a modern day Superman when it comes to the cold, but please don’t try his feats at home! Instead, start with a simple routine like we outlined above and see how refreshed you feel. Plus, at Durango Hot Springs, enjoy the added relaxation and benefits of soaking in natural geo-thermal mineral pools!
The Durango Difference
We hope you get to experience the wellness wonders of cold plunging and contrast therapy at Durango Hot Springs which is nestled in the San Juan Mountains. There are 32 outdoor mineral pools, two cold plunges, five private Japanese-style cedar ofuro tubs, a reflexology walking path through botanic gardens, and a full spa offering a number of massage, facial, and body treatments. There are adults-only areas for you to relax in. There is also a family side that’s accessible for guests at every stage of life. There’s also concessions with refreshments and a delicious food truck on site. Be sure to add this to your Colorado bucket list! Come experience contrast therapy at Durango Hot Springs and take the plunge!
Sources & Further Reading
[1] Higgins TR, Greene DA, Baker MK. Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. 2017;31(5):1443–1460.
[2] LeBlanc J, et al. Study examining norepinephrine responses to cold-water immersion.
[3] Sramek P, et al. Study examining hormonal responses to cold-water immersion.
[4] Huo C, Song Z, Yin J, et al. Effect of Acute Cold Exposure on Energy Metabolism and Activity of Brown Adipose Tissue in Humans: A Systematic Review and Meta-Analysis. Frontiers in Physiology. 2022;13:917084.
[5] Kox M, van Eijk LT, Zwaag J, et al. Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans. Proceedings of the National Academy of Sciences. 2014;111(20):7379–7384.
Durango Hot Springs Resort & Spa is located at 6475 County Road 203, Durango, Colorado 81301, 8 miles north of downtown Durango in the scenic Animas Valley. Open daily 9:00 AM–10:00 PM. Reservations recommended. Spa guests receive complimentary hot springs access with their treatment.
The information in this blog is intended for general wellness education and does not constitute medical advice. Please consult a qualified healthcare provider before beginning any new wellness regimen, particularly if you have a pre-existing health condition.
