Heat, Cold & Calm: Are You Ready for the Winter Contrast Therapy Challenge?
By Dr Zoe Braund (Chiropractor)
There is something new at Freshwater Chiropractic. Our sauna and ice bath facilities are now available for clients interested in experiencing alternating heat and cold exposure.
Contrast therapy generally involves spending a short period in a sauna followed by brief cold-water immersion. Some people enjoy the experience as part of their personal relaxation or exercise routine, while others may prefer to use the sauna or ice bath separately.
Over the past month, I have been exploring a routine that includes approximately 35 minutes in the sauna, followed by a short period in the ice bath and several minutes back in the sauna. This is my personal routine only and may not be appropriate for everyone.
Experiences with heat and cold exposure vary. Some people may find the environment relaxing or refreshing, while others may experience discomfort, dizziness or other reactions. There is no requirement to complete both activities, remain in the ice bath for a particular length of time or follow another person’s routine.
What to Expect
For clients who choose to participate, a session may include access to the sauna, ice bath or both, depending on personal preference and suitability.
Beginners may choose to start with:
a comfortable period in the sauna
a very brief cold-water exposure
additional time to rest between activities
one component only, rather than completing both
The water temperature is currently maintained at approximately 12°C. You may leave the ice bath at any time, and staff can explain the facility guidelines before your session begins.
Heat and cold exposure are not suitable for everyone. Individual responses can be affected by health conditions, pregnancy, medications, hydration and previous experience. Please speak with an appropriate healthcare professional before participating if you have any concerns about whether it is suitable for you.
Stop immediately and seek assistance if you experience dizziness, chest discomfort, difficulty breathing, faintness, confusion or any other concerning symptoms.
Join the Contrast Therapy Challenge from now until 30 September 2026
Session options:
45-minute session: $30
10-session package: $250
Bookings are required and are subject to availability. Participation is optional, and clients may choose the sauna, ice bath or both according to their preferences and the facility guidelines.
Please ask reception for the full package terms, including the expiry period, cancellation requirements and any eligibility conditions, before purchasing.
Ask reception or speak with your practitioner if you would like more information about booking a session.
This article provides general information only. It does not claim that sauna or cold-water exposure treats a health condition or produces a particular physical, neurological or psychological outcome.