The Hottest (and Coolest) Wellness Trend of 2025: Contrast Therapy
Wellness in 2026 looks a little different from the “smoke and Diet Coke” era of the early 90s. Today’s version of wellbeing is all about green smoothies, Pilates reformers, mindfulness — and a few (literally) hot new ways to boost recovery and balance.
According to the latest Mind Body Report, nearly 65% of people say wellness is now more important than other leisure expenses, and three in four believe it’s more essential than ever. With physical activity already proven to support mental health, recovery has finally stepped into the spotlight — and one practice leading the way is contrast therapy.
If you’ve ever gone from a steamy sauna straight into an icy plunge pool, you’ve already had a taste of it. But there’s real science behind this hot-and-cold ritual. To unpack it, we spoke with David Altamura, co-founder and CEO of Victoria’s new beachside sanctuary Wildsoul Wellness, who shared how contrast therapy works — and why it’s taking over the wellness world.
What Is Contrast Therapy?
“Contrast therapy combines a traditional steam sauna with cold and hot plunges,” explains David. “The protocol is to heat the body in the sauna, slow your breathing into a mindful state, then move to the cold plunge for about two minutes, followed by the hot plunge for two minutes. The best results come from repeating this process three times.”
While the practice feels like a modern wellness trend, its roots are ancient. “Contrast therapy originated in Northern Europe, primarily in Norway and Sweden,” David says. “While technology has improved the heating and cooling systems, the fundamentals remain the same.”
Why Put Your Body Through This?
Because it works. “The benefits include enhanced muscle recovery, improved circulation, reduced inflammation and stress reduction,” says David.
Physiologically, alternating hot and cold triggers powerful responses: “Your body reacts to the temperature changes with enhanced blood flow, improved oxygen delivery, better cardiovascular function, and a release of endorphins — boosting mood and reducing pain.”
Whether you’re an athlete or someone who spends too many hours hunched over a laptop, contrast therapy can help. “It’s suitable for both athletes and the general population,” David explains. “The constrictive nature of cold and expansive nature of heat accelerates oxygenated blood flow to muscles and tendons, promoting recovery and reducing inflammation.”
Another plus? Immunity. “Yes, absolutely,” he says. “Contrast therapy helps boost circulation and supports immune function.”
Is It for Everyone?
Not quite. “People with autoimmune conditions, untreated heart issues, or those feeling unwell should consult their doctor before trying contrast therapy,” David cautions. “If you have high blood pressure or another pre-existing condition, take a conservative approach and limit time in both hot and cold phases.”
How Often Should You Do It?
“For optimal results, two to three sessions per week is ideal,” says David. And if you can’t make it to a dedicated centre like Wildsoul Wellness, a simplified at-home version is possible — although replicating the effects of a full steam sauna can be tricky.
Pro tip: how you finish matters.
- To promote deep, restful sleep — end on hot.
- To feel invigorated and energised — end on cold and let your body naturally rewarm.
Just remember: preparation is everything. “The most common mistake first-timers make is skipping breathwork before the cold plunge,” David adds. “Spend at least four minutes in the sauna focusing on slow, calm breathing. This helps your body adjust and enhances the benefits.”
The Takeaway
Ultimately, contrast therapy is about more than temperature shifts — it’s a reset for body and mind. “The benefits are both physical and mental,” says David. “With life becoming increasingly hectic, hot and cold therapy offers a rare opportunity to slow down, reconnect, and focus on yourself.”
So whether you’re easing into it or ready to dive straight in, this might just be the coolest way to feel your best in 20
