Over the past few years, hot and cold therapy has made the leap from high-end wellness retreats and day spas into the everyday lives of people seeking simple, effective ways to enhance their wellness routine. What was once an occasional treat or a vacation reset, is now becoming a regular ritual for those looking to support both body and mind.
This growing shift reflects something deeper: a move away from one-off wellness escapes and toward everyday practices that ground us, energize us, and connect us to nature.
Contrast therapy, the act of alternating between hot and cold immersion, delivers that in a remarkably accessible way. The benefits are undeniable, but the real transformation comes when you build it into your own routine.
There’s no need to wait for your next getaway when you can build a simple, restorative ritual at home. With a bit of intention and the right tools this wellness practice becomes less about luxury, and more about lifestyle.
At GOODLAND, we’ve seen how simple outdoor practices like a hot soak or cold plunge can help people slow down, connect with nature, and feel better in body and mind. This guide will walk you through how to set up and practice it at home.
For more on the history and cultural tradition behind it, see Hot and Cold Water Therapy: A Restorative Ritual.
What is Hot and Cold Therapy?
Hot and cold therapy—also known as contrast water therapy, thermal cycle, contrast bathing, or the Nordic cycle—involves moving between heat and cold, usually followed by a rest period. The idea is simple: by exposing the body to temperature extremes, you activate natural responses that support circulation, reduce inflammation, boost mood, and encourage deep relaxation.
While the practice can target specific areas of the body, it’s the full-body, ‘immersive’ version that’s exploding in popularity. There’s something undeniably powerful about the full reset that comes from moving from a sauna into a cold plunge. It’s not just about the recovery benefits—it’s about presence, ritual, and even social connection when the experience is shared with others.
The basic cycle:
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Heat up with sauna, hot tub, or steam room
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Cool down with cold shower, cold tub, lake, or ocean
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Rest in a chair, lounger, or on the ground
Why Do It: The Benefits
While hot and cold therapy is often praised for its physical effects, some of its most meaningful benefits are less talked about.
In a world of constant notifications and distractions, methodically moving between heat and cold offers us a moment of presence. It’s hard to think about your to-do list when your focus narrows to your breath and the bracing sensation of cold water on your skin. The rhythm of the practice becomes a form of mindfulness calming the mind by engaging the body.
It also brings people together. Whether it’s moving between a picturesque lake and a nearby sauna, or rotating from a cold plunge to a hot tub surrounded by the sounds of the forest, contrast therapy reconnects us with simple elements: water, wood, breath, and sky—and fire, if you choose to include it.
Why It’s Better Outdoors
Contrast therapy takes on a different quality outside. Natural elements like sunlight, wind, snow, and the sound of birds, amplify the sensory reset.
Somehow moving from hot to cold is easier when you’re already surrounded by fresh air. And whether it’s part of a morning ritual or a weekend wind-down, it tends to feel less like a treatment and more like a way of life when practiced in your own backyard.
Being outdoors also connects you to the rhythm of the seasons—steam rising in winter, the crunch of frozen ground, the quiet of early spring. These small moments of immersion make the ritual feel more grounding, elemental, and enduring.
How to Set Up Hot and Cold Therapy at Home
Whether you’re new to contrast therapy or a seasoned veteran of wellness retreats, there are many ways to create this experience in the privacy of your own home. While this guide outlines a framework inspired by the traditional Nordic cycle, at GOODLAND we believe in doing what feels best for you. This isn’t about testing limits—it’s about creating a simple ritual to connect with nature and yourself.
Choose Your Setup
Simple DIY
- Alternate cold shower with hot shower
- Cold shower + hot bath indoors (if separate)
- Cold garden hose + hot bath indoors
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Bucket of cold water with hand shower + hot bath indoors
Intermediate
- DIY cold tub + hot tub
- Stock tank cold plunge + hot soaking tub
- Outdoor shower + wood fired hot tub
- Choose your cold water method + sauna outdoors
If you’re fortunate to have a property with access to a body of water, you’ll benefit from the ease of enjoying a cold dip in the lake or ocean after a hot tub or sauna session.
Premium
- Cold Tub + sauna outdoors
- Purpose-built Cold Tub and Hot Tub side-by-side
- Purpose-built cold plunge hot tub combo (one unit)
The GOODLAND Wood Burning Hot Tub pairs beautifully with our Cold Tub for a complete outdoor setup that’s thoughtfully designed for ease and comfort.
Temperature Guide & Sources
These temperatures are based on widely accepted wellness guidelines to ensure both safety and benefit. Use them as a guide when you’re setting up your contrast therapy cycle:
Cold therapy: 10–15°C / 50–59°F
Hot therapy: 37–40°C / 98–104°F
Temperature Tips
If you’re new to hot and cold therapy, the ‘right’ temperature is the one that feels right for you—you can work your way up or down to the target temperatures. Additional tips:
- Use a portable thermometer for an accurate reading
- Consider tubs or saunas with built-in, programmable temperatures for ‘set it and forget it’ simplicity
- Listen to your body—if you’re shivering uncontrollably or feeling faint, get out of the water or sauna
Cold: Garden Water
For many cold therapy set-ups, utilizing the water from your garden spigot or faucet is likely to be cold enough to fill a tub or use for an outdoor shower. The water comes directly from insulated underground pipes keeping the water naturally cold. In most regions, this means the water temperature is around 10–13°C / 50–55°F—ideal for cold plunging temperatures.
Cold: Wild Swimming
If you’re wild swimming, especially in the winter, you’re likely going to experience similar temperatures depending on your location.
The Pacific Ocean along the West Coast typically ranges from 8–13°C / 46–55°F, particularly in BC, Washington, Oregon, and Northern California. Even winter swimming in Southern California ocean temperatures can dip to 13–15°C / 56–59°F, making it chillier than expected.
The Atlantic is brisker than the Pacific—from New England down to the Mid-Atlantic, temperatures are usually 3–9°C / 38–48°F. Nova Scotia and New Brunswick are even colder in the winter, ranging from just below freezing up to about 8°C (46°F). The Southeast Atlantic coast remains milder, often 16–21°C / 60–70°F.
If you’re plunging into a frozen lake, expect the water to be at or just above 0°C / 32°F, which is colder than most controlled cold plunge setups. North American lakes that remain unfrozen in fall and winter will have water temperatures between 1.5°–10°C / 35–50°F, with deeper lakes staying warmer longer than shallower ones.
Safety note: Water colder than 10°C / 50°F increases the risk of cold shock and hypothermia, so swims and plunges should be brief and only attempted by those who are acclimatized to these temps.
Heat: Sauna vs. Hot Tub
When considering heat sources, it’s important to know that saunas are much hotter than hot tubs. Hot tubs are designed for longer, more relaxing soaks, while saunas deliver intense, short bursts of heat for sweating and detoxification. A comparison of heat ranges:
- Traditional sauna: 65–90°C / 150–195°F
- Infrared sauna: 49–65°C / 120–150°F
- Steam sauna: 45–50°C / 110–115°F
- Hot tub: 38–40°C / 100–104°F
Health & Safety Precautions
If you’re considering trying immersive hot and cold therapy for the first time, there are precautions to be aware of to ensure a safe, beneficial experience. It’s not suitable for everyone—ask your doctor beforehand, and always make sure that you follow temperature guidelines.
Key Safety Tips
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Start slow - Begin with shorter sessions and moderate temperatures, gradually increasing the length and adjusting the temperatures.
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Be with others - Have a partner who’ll look out for you if you feel faint.
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Avoid sudden immersion - Entering cold water too quickly can trigger a ‘cold shock’ response.
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Limit exposure time - Avoid prolonged exposure to eliminate risks like hypothermia or overheating—stick to the recommended time limits.
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Stay hydrated - Drink plenty of water before and after your session.
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Listen to your body - Monitor its response and never push through discomfort or pain
Sample Hot and Cold Therapy Routine
Ready to try the thermal cycle at home? Follow our guide below for a rewarding contrast therapy session.
Kit
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Two or more towels per person
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Robe if weather is cool
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Toque or other warm hat if snowing
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Slides or flip flops (optional)
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Timer or watch
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Water to sip while resting
Equipment
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Cold water source
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Heat source
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Seat, lounger, or dock (or use the ground in warm weather)
Theses elements can be set up close together, or a couple of minutes away. Your rest area location may differ depending on the season, e.g. it could be by a fire pit in cooler weather, undercover in the rain, or in a shaded hammock in the summer.
The Protocol
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Start hot - 5–15 mins
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Cold - 1–3 mins
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Rest - 10–15 min → lie in a lounger and close your eyes, relax while reading a book, sketch or journal
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Repeat - 2–3 times
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End with cold - 1–3 mins
Move slowly between each station, lingering in the moment. Expect to spend at least 45 minutes doing the cycle. We personally prefer a more relaxed 60–120 minute range with longer rest periods.
If your time is limited and you’d like to focus solely on contrast water therapy, you can mindfully move from cold plunge to hot tub and back again without the rest period. Be careful not to rush the contrast.
Tips to Improve Your Technique
- Start with a very short cold cycle and challenge yourself to gradually increase the time spent in the cold (same goes for the heat segment).
- Focus on the breath—exhale as you come into contact with the cold water, then focus on slow and steady breaths.
- Practice mindfulness to get through intense moments. Be in the moment, and focus on an element in the landscape, or the sensations your body is experiencing.
Post-Session Rituals
Incorporating a post-session ritual or practice can enhance recovery, comfort, and overall well being. Consider one of these post-contrast therapy practices:
Warm Up Gradually
After your last cold immersion, dry off thoroughly and dress in warm layers or a cozy robe to retain body heat. Drink warm water or tea, while allowing your body temperature to naturally rise and return to normal.
Gentle Movement
Engage in a light activity such as stretching, gentle yoga, or a walk in nature. This movement promotes circulation, assists muscle recovery, and is alleged to help the body remove metabolic waste.
Mindfulness and Relaxation
Take the time to further unwind. Practices like deep breathing or meditation have the ability to enhance the mental and emotional benefits of contrast therapy, reducing stress and promoting a sense of peacefulness.
Explore more Bathing and Slow Living content in our Journal.
