Contrast Therapy

Bek James
Nov 3
3 min read

Hot & Cold Therapy: The Power of Contrast at The Goat Shed

Feeling sore, tired, or just in need of a reset? You’re not alone. Life is busy and goign to the gym and exercising is only half the story — the other half is how you recover, recharge, and look after your mind.

Here at The Goat Shed, based at West House Farm, we’ve created the perfect setup for that balance. Our brand new Finnish sauna, is heated to 90°C, and sits alongside two cold pools — one ice plunge chilled to 6°C and a cold swimming pool chilled to around 10°C. Together, they offer one of the most effective recovery and wellbeing combinations out there: hot and cold therapy.

What Is Hot and Cold Therapy?

Also known as contrast therapy, this approach involves alternating between heat and cold to stimulate your body’s natural healing and balancing mechanisms. It’s been used for centuries — from Nordic sauna rituals to modern sports science.

The Power of Heat

Our Finnish sauna isn’t just about feeling cosy. Spending time in high heat can:

Ease muscle tension and reduce stiffness.
Increase blood flow, improving oxygen delivery to your muscles and organs for recovery.
Support heart health, mimicking the effects of light cardio as your heart rate gently rises.
Detoxify the body by promoting sweat, helping to flush out impurities.
Boost metabolism — regular sauna use can help regulate glucose levels and improve circulation efficiency.
Improve skin health by opening pores and improving elasticity through increased blood flow.

That deep, restorative heat is about more than muscle recovery — it’s about resetting your system.

The Power of Cold

Our ice plunge (6°C) and cold pool (10°C) may sound intense, but cold exposure has some remarkable benefits beyond the initial shock:

Reduces inflammation and speeds up healing.
Activates brown fat, which helps regulate body temperature and can support fat metabolism.
Improves mood and mental health by releasing dopamine and norepinephrine — natural feel-good chemicals.
Strengthens your immune system through repeated, mild stress exposure (known as hormesis).
Enhances resilience — both mental and physical — as you train your body to stay calm under discomfort.
Improves sleep quality by lowering core body temperature and calming your nervous system.

It’s a challenge, but one that pays off every time.

Brain Health Benefits

Hot and cold therapy doesn’t just support your body — it can also do wonders for your brain.

Regular sauna use has been linked to better cognitive health and a lower risk of Alzheimer’s and dementia. A major Finnish study found that people who used a sauna 4–7 times a week had up to a 65% lower risk of developing these conditions compared to those who used it less often.

Here’s why:

The heat improves circulation to the brain, delivering more oxygen and nutrients.
It reduces inflammation, which is linked to neurodegenerative disease.
It helps regulate stress hormones, which supports long-term brain function.
Sauna use also triggers heat shock proteins, which may help protect and repair brain cells.

Cold exposure plays a role too. It helps sharpen focus, boost alertness, and improve mental resilience, while regular contrast therapy encourages a calmer, more balanced nervous system — great for both stress and long-term brain health.

Why Combine the Two?

When you alternate between hot and cold, your body works harder to adapt, expanding and contracting blood vessels, balancing hormones, and improving overall circulation. This process helps:

Enhance recovery and reduce soreness
Boost cardiovascular performance
Regulate your nervous system, helping you switch between high energy and deep rest
Sharpen mental clarity — you leave feeling both calm and energised
Build resilience, both physically and mentally

It’s not just for athletes. It’s for anyone looking to move better, feel better, and live better.

How to Do It at The Goat Shed

If you’re new to it, start slow — your body will adapt over time.

Here’s a simple session to try:

Warm up: Spend 10–15 minutes in the sauna. Focus on breathing deeply and letting your muscles relax.
Cool down: Step into the ice plunge for 1–3 minutes (even 30 seconds is a good start).
Transition: Rest or use the cold pool for a gentler cool-down.
Repeat 2–3 rounds if you’re comfortable.