Contrast therapy is the practice of alternating between heat and cold typically a sauna and an ice bath or cold plunge in deliberate cycles. It is one of the oldest recovery practices in the world, rooted in Scandinavian and Finnish bathing traditions, and it is now one of the most evidence-supported tools for physical recovery and mental resilience.

How does contrast therapy work?

Heat exposure (sauna, hot tub, infrared) causes blood vessels to dilate, increasing circulation and relaxing muscle tissue. Cold exposure (ice bath, cold plunge) causes vasoconstriction blood vessels tighten, driving blood away from the extremities and back toward the core. Alternating between the two creates a pumping effect on the circulatory system, often described as a workout for the cardiovascular system without physical exertion.

The physiological effects build across a session. Most protocols involve two to four rounds, moving from heat to cold with short rest periods in between.

What are the benefits of contrast therapy?

The research on contrast therapy is broad and growing. Commonly evidenced benefits include reduced muscle soreness and inflammation (particularly useful after high-intensity training or reformer Pilates), improved circulation and cardiovascular function, mood elevation and reduced anxiety driven by endorphin release, better sleep quality when sessions are completed earlier in the day, and improved cold resilience and stress tolerance over time.

What is an Aufguss ritual?

Aufguss is the German and Nordic tradition of guided sauna ceremonies. A trained Meister leads each session ladling infused water over hot coals, adding essential oils and fanning heat through the room in rhythmic waves. Sessions typically run in rounds, building in intensity, and are designed to be both physically demanding and meditative.

Aufguss is the most communal form of contrast therapy and is increasingly popular in London's wellness scene. WellNest runs regular Aufguss sessions at its Crucifix Lane space in London Bridge.

Where can I try contrast therapy in London Bridge?

WellNest on Crucifix Lane offers the most complete contrast therapy experience in SE1. Facilities include a Finnish-style dry sauna, cold plunge ice baths, a hot tub and infrared all available as part of a membership or on a day-visit basis. Aufguss ritual sessions run on selected evenings and can be booked in advance.

The space is a short walk from London Bridge station and close to Borough Market and Bermondsey Street.