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Over the last year, there's been a shift in how we approach wellness. Rather than indulging in occasional spa retreats, people are seeking regular and accessible ways to reset their mind and body. The days of booking months in advance and travelling to a remote spa to achieve that post-treatment glow have given way to a more democratic approach to relaxation: contrast therapy, where alternating between hot and cold creates a natural high that leaves you happy and healthy.
The first time I tried contrast therapy I wasn't thinking about health benefits or wellness trends. I was standing in a community sauna in Margate, getting ready to run into the winter sea. As the door swung open and the cold air rushed in, my heart began racing and I sprinted into the water. That first plunge had me hooked. Moving between the intense heat of the sauna and the bracing bite of the sea created a sensation I can only describe as being completely alive.
Dr Susanna Soeberg's research helps explain why. When we alternate between hot and cold our blood vessels rapidly contract and expand, creating what scientists compare to a full-body workout for our vascular system. The practice has deep historical roots – Romans would move from their caldarium to the frigidarium, and Nordic cultures have long paired sauna sessions with snow rolls. In Japan, the practice of alternating between hot onsens and cool pools has been part of ritual bathing for centuries. Archaeologists recently discovered evidence of neolithic sweatboxes in Wiltshire, leading us to believe Britain may have more sauna heritage than previously thought. These cultures intuitively understood what science now confirms: that thermal contrast doesn't just boost immune systems and cardiovascular health, it triggers a flood of dopamine and endorphins to create that amazing natural high.
Today, the trend has captured public imagination, from the ice-bath evangelism of Wim Hof and traditional Nordic sauna culture to the growing interest in wild swimming. But what's really interesting is how these practices are merging and becoming more accessible. While traditional spa breaks often require significant time and money commitments, these new approaches can be woven into daily life or weekends away. Mobile saunas are popping up at popular wild swimming spots creating affordable versions of contrast therapy in nature. Many hospitality businesses want to add wellness offerings but struggle with the lack the space indoors – outdoor saunas provide the perfect solution. They can be crafted from converted shipping containers or horseboxes with improvised ice baths placed outside made from old whiskey barrels or even clawfoot bathtubs. These approaches are democratising experiences once reserved for luxury retreats, all while feeling more connected to the local landscape than a traditional spa.
The hot and cold trend is even moving into people's homes. Influencer India Cardona installed an ice bath in her London garden last year. “It's such a luxury having a cold plunge at home," she tells me. "We use it after a shower and head into our garden in a towelled robe. I'm a fair-weather cold-plunger, whereas my husband goes in rain or shine – he even had to break ice to get in the other day. My favourite occasions are when the sun is shining on your face, you listen to your favourite song, look up at the sky and feel a huge sense of accomplishment afterwards. The dream would be to have an infrared sauna to go in first, but for now, I use the CurrentBody infrared sauna blanket when I'm after the full contrast therapy experience, which is heaven.”
Laura Fullerton, founder of Monk, the world’s first smart ice bath and cold-water therapy app, believes the shift is largely driven by convenience. “When people experience the benefits and want it regularly, convenience becomes non-negotiable. Why pay for a spa or gym visit when you can have daily access at home?” Laura says. “When the benefits are this profound, why leave it to chance when you can integrate it into daily life on your terms, in your own space?”
When it comes to pairing cold with hot, it’s not just lower temperatures that have long-term health benefits. Studies like the KIHD research show that those who used the sauna 4-7 times per week had a 65 per cent lower risk of developing Alzheimer's and a 50 per cent reduction in cardiovascular-related deaths, compared to those who used the sauna only once a week.
However, contrast therapy goes beyond the physical benefits. In an era of constant connectivity and digital overwhelm, the rhythmic transition between these states offers a rare chance to quiet a busy mind. It’s impossible to think about anything other than your breath when you’re in an ice bath. It’s mindfulness made physical. Plus, people are drawn to the way it creates community. Whether you're sharing a mobile sauna with strangers or gathering with friends for a cold dip followed by a warm-up, these experiences have a way of breaking down barriers. There's something about the shared challenge of temperature extremes that creates instant camaraderie. In a world where wellness can sometimes feel like a luxury, contrast therapy offers something different, a return to simple elements that have always been available to us: hot and cold, breath and presence. It's a reminder that sometimes the most powerful experiences are also the most elemental.
The best contrast therapy experiences in the UK
Sea Scrub Sauna, Margate
Margate offers two distinct sauna experiences by the sea. The community sauna at Walpole Bay, opened by skincare brand Its About All Of Us, is free to use and perfect for a sweat session before plunging into the historic tidal pool. Sea Scrub Sauna brings a more intimate experience to Margate Beach. Here you can privately hire a wood-fired sauna complete with four whisky-barrel cold plunges. If you’d rather leave the event organisation to them, then sign up for one of their sauna rituals, new moon cacao ceremonies or sauna sound baths. Just over an hour from London by train, the sauna sits right on the beach with excellent seafood spots nearby (see our guide to Margate's best restaurants). Make a weekend of it at No. 42 by Guesthouse, a beachfront boutique hotel where Victorian elegance meets sumptuous interior styling. Beneath the dainty cornicing and delicate iron balconies, you'll find three treatment rooms offering massages to complete your coastal wellness escape.
Website: seascrubsauna.co.uk
Sauna Social, London
Pass through Peckham's cacophony – the market traders' calls, the rattle of trains overhead, the hum of Rye Lane – and you'll find an unexpected sanctuary beneath the railway arches. This is Sauna Social, an urban oasis redefining London's nightlife. Partners Benji and Nikki have created more than just a sauna. Drawing on Nikki's DJ background, they've crafted an ambient listening space where wellness meets music. On weekend evenings, DJs soundtrack the sauna session as guests flow between sauna and outdoor ice baths before settling into the lounge's floor cushions and sink-in sofas. Their bar serves carefully crafted non-alcoholic cocktails and low-alcohol beers, offering a fresh take on South London's social scene where connection happens over cold plunges rather than club queues.
Website: saunasocialclub.co.uk
Glen Dye, Scotland
If you prefer your wellness in the wilderness, then head to Glen Dye in Aberdeenshire. Nestled in 15,000 acres of wilderness, forest and moorland on the banks of the River Dye, Glen Dye is a family estate with design-led cabins and cottages. Each of the properties has private access to its own wood-fired Swedish hot tub, and if guests walk through the trees, they’ll find a wood-fired sauna with a glass door looking out onto nature. Once you've got the fire roaring (that’s part of the fun), pour some water on the coals, sit back and watch the mist mingle with the treetops. Outside, there are bright orange cold water tanks so you can begin the ‘Nordic Cycle’ of moving between the heat of the sauna and immersing yourself in the cold water. Seeing as you’re in Scotland, try ‘whisky breathing’ as you submerge. Inhale for four, then exhale for eight. Guests can also book bushcraft or a guided wild swimming experience in the moss-lined river with a local wilderness expert.
Website: glendyecabinsandcottages.com
The Lakes by Yoo, Cotswolds
For a more luxurious lakeside experience, there’s The Lakes by Yoo in the Cotswolds, which elevates contrast therapy to an art form. This exclusive estate, just 90 minutes from London, pairs cutting-edge wellness with wilderness. The state-of-the-art spa offers the ultimate temperature experience: step into the cryotherapy chamber where temperatures plunge below -80°C, triggering the body's natural adaptive responses and releasing endorphins for natural pain relief. After enduring the cold, the journey continues through infrared saunas and ice baths before melting into the warmth of the indoor pool and steam room. The relaxation experience extends beyond the spa. There are 850 acres of freshwater lakes, meadows and woodland to explore, while architect-designed cabins and apartments bring the outside in through floor-to-ceiling windows and natural materials. Every element, from the plush robes to the lake views, has been crafted to restore both body and spirit.
Website: thelakesbyyoo.com
Flycatcher Treehouse in Stirling
If you want to try contrast therapy surrounded by nothing but forest, then travel to the treehouses at Lanrick in Stirling where you’ll find your very own sauna completely disguised in the woodland. Here, a hidden sauna emerges from the forest like a secret grotto. Moss-draped walkways and a living roof of wild grasses help this sanctuary melt into the landscape. Inside, a spacious sauna leads to an outdoor plunge pool offering an invigorating ritual among the morning birdsong. Once you're addicted to the post-plunge glow (and you will be), continue your forest bathing in your treehouse's outdoor bath and shower suspended among the leaves.
Website: canopyandstars.co.uk
Ocean Soul in Bude, Cornwall
Known for its powerful Atlantic swells, Bude draws surfers from all over Cornwall. After catching some waves, warming up in a sauna helps restore circulation and ease muscle tension. Ocean Soul Sauna is right on Crooklets Beach and is the perfect place for that post-surf sauna. The contrast between the cold ocean and heat creates a natural recovery process, helping surfers transition back to normal body temperature while reducing post-session stiffness. The sauna has beautiful views over the wide sandy beach, and there are a few options for your cold refreshment: sea dip, cold bucket or simply standing in the cool sea breeze. Time your visit for early evening to watch the sun melt into the Atlantic as golden light spills across the waves. If you want a guided introduction to hot and cold therapy, head to one of Escape Sauna’s Thermalism Workshops. Led by experienced instructors, each session guides participants through breathwork, mental preparation and techniques for transitioning between hot and cold. Workshops occur in three Cornish coastal locations in Hayle, Falmouth and Carlyon Bay.
Website: oceansoulsauna.co.uk
Bracken Hide Hotel, Isle of Skye
Estonia's sauna culture is having a moment. After the acclaimed documentary Smoke Sauna Sisterhood captivated audiences at Sundance, Estonian saunas are emerging from the shadow of their Nordic neighbours. The Bracken Hide on the Isle of Skye captures this spirit with its twin Estonian-style sauna pods set against the dramatic Highland landscape. While Nordic saunas traditionally soothed muscles after days of physical labour, these pods offer similar respite after hiking Skye's rugged terrain. The experience is completed by a wild plunge pool and private 'Hides' scattered across 52 acres of wilderness. After your hot-cold ritual, warm up in The Bracken, a blade-like building housing a whisky bar and mezzanine lounge where you can watch the weather roll across the mountains.
Website: perlehotels.com
Pool Bridge Farm, York
Just ten minutes from York city centre, Pool Bridge Farm feels like stepping into another world. Here, three lakes shimmer between rolling fields, each with its own wood-fired sauna on the shore. The jewel is Monet Lake where water lilies float on the surface like a painting come to life. A passionate wild swimming community has made this their sanctuary. They circle the 300m horseshoe lake in all seasons and even meet for moon swims. At night, the farm transforms as swimmers gather with camping chairs and steaming flasks, sharing stories around the fire before slipping into the silvered water to swim under the light of the full moon.
Website: poolbridge.co.uk
Arc, London
This reimagining of social spaces through wellness is spreading across London. Beneath the gleaming towers of Canary Wharf, Arc offers a different kind of sanctuary. This community-focused sauna and ice bath space takes contrast therapy into new territory, blending temperature exposure with sound healing to guide visitors from mental chatter to deep bodily awareness. Their sessions range from energising experiences that boost vitality to calming practices that promote restoration, each designed to reset the nervous system through a careful orchestration of heat, cold, and sound. When you leave, skyscrapers shining in the evening light above you, you somehow couldn’t feel further from the city.
Website: arc-community.com
Wyld Sauna, Liverpool
This was one of the UK's first floating saunas. At Wyld, you can jump right off the jetty into the water. It's a one of a kind escape, right in the centre of the city, where you can sweat it out then plunge straight into the bay. If you want to make a weekend of your trip to Liverpool, then stay at The Municipal Hotel & Spa Liverpool, a grandiose Grade II-listed escape and a spa which has a 16m swimming pool alongside steam, salt and laconium saunas.
Website: wyldsauna.com