From improved recovery to sharper mental clarity, hot and cold therapy is more than a trend—it’s a game-changer.
By Brandon Houston
The first time I lowered myself into the cold February waters of Georgian Bay, my body screamed. Every instinct told me to get out, but I forced myself to stay, shaking, aching, and wanting to give up. Sixty seconds felt like an eternity. I tried to focus on my breath, and after those first 60 seconds passed, something great happened. My body started to relax, my breath calmed, and I no longer felt the urge to jump out. And when I emerged after the next minute passed, I felt absolutely alive, humming with energy from my fingertips to my toes.
That was five years ago. Since then, I’ve explored everything from steel tubs to Nordic-style sauna circuits and a couple of lakes throughout winter. What started as a curious experiment has evolved into a practice that’s transformed how I approach both physical recovery and mental resilience.
My journey went further when I decided to attend a Wim Hof workshop a couple of hours away. There, I learned the breathing techniques and cold exposure methods that would become the foundation of my practice. While the “Iceman’s” methods opened my eyes to the possibilities, I’ve since discovered that cold therapy can be as simple or as elaborate as you want to make it.
Kianna Sunshine Photography
These days, my morning routine is built around this practice of temperature extremes. After a workout at my gym, I’ll head to the sauna, letting the heat work on my muscles and clear my mind, followed by a cold shower. It’s a sort of reset button for both body and brain. When I don’t have access to a proper plunge tub, a cold shower serves as my daily dose of voluntary discomfort, teaching my body and mind to embrace the uncomfortable.
The benefits I’ve experienced go far beyond the initial rush. My post-workout recovery has improved dramatically, with muscle soreness relieving much faster. But it’s the mental clarity that keeps me coming back.
It acts like a reset button for my stress levels, reducing anxiety and leaving me with a sense of calm focus that carries through the day. I’ve noticed my stress tolerance has increased across all areas of my life.
The science behind these benefits is fascinating. Cold exposure triggers the release of norepinephrine, reducing inflammation and improving mood while activating brown fat—metabolically active tissue that helps regulate body temperature and metabolism. When you alternate between hot and cold, you’re essentially giving your cardiovascular system a workout. Blood vessels constrict in the cold and dilate in the heat, improving circulation and cardiovascular health. When you enter cold water, your body activates its sympathetic nervous system (the “fight or flight” response), but because you’re choosing to enter this stressful situation mindfully, you learn to regulate this response—a skill that transfers to other stressful situations in life.
While cold therapy tends to grab headlines, the heat component is equally vital. Traditional sauna cultures have long understood what science now confirms: regular sauna use can improve cardiovascular health, reduce inflammation, and even extend lifespan. In my experience, the sauna is where the mental benefits really shine. Those peaceful minutes of heat-induced meditation help clear my mind, and when combined with cold exposure, the contrast creates a uniquely invigorating experience.
For those interested in starting their own hot/cold therapy journey, here’s what I’ve learned: Start small and build gradually. Begin with 30 seconds of cold water at the end of your normal shower, focusing on calm, controlled breathing. For sauna sessions, start with 5-10 minutes and listen to your body. Never practice cold exposure alone when beginning, especially in open water, and keep first sessions brief—30 seconds is plenty. The goal isn’t to be a hero; it’s to build a sustainable practice that serves you long-term.
A word of caution: this isn’t for everyone. Those with heart conditions, high blood pressure, circulatory issues, or Raynaud’s disease should avoid cold exposure. Pregnant women, people with diabetes, and those with severe respiratory conditions should consult their healthcare provider first. Even healthy individuals should pay attention to their body’s signals and never push beyond their comfort zone too quickly. This is about enhancing your wellbeing, not testing your limits.
Five years after that first plunge, I’m still amazed by how something as simple as temperature exposure has transformed my wellness journey. While I started in Georgian Bay’s wild waters and maintain my home practice, those interested in exploring hot/cold therapy can also find thermal circuits at several local wellness centres. Whether it’s a brief cold shower or a full Nordic spa experience, the key is finding what works for you. There’s something beautifully straightforward about this ancient practice: sometimes, the most powerful changes come from simply learning to embrace the uncomfortable.
Your Turn
Immerse yourself in the rejuvenating power of hot and cold therapy through expertly designed thermal circuits.
Cedarvale | Port Elgin, ON
With a wilderness wellness vibe in Saugeen Shores, Cedarvale Wellbeing offers contrast therapy sessions featuring wood-burning and infrared saunas, as well as cold-plunge ice bath tanks. Layer on rejuvenating offerings like somatic breathwork, sound baths, yoga, and life coaching, all set in a serene, natural environment.
Ezentials | Sudbury, ON
Escape the city without leaving it with a Nordic-inspired wellness experience featuring a traditional cedar sauna, eucalyptus steam room, cold shower options, and a relaxing lounge. Perfect for solo, couple, or group retreats, Ezentials Wellness & Spa offers hot, cold, and rest cycles with the option to add spa services and refreshments.
Scandinave | The Blue Mountains, ON
An iconic retreat nestled in nature, Scandinave Spa offers a silence-focused, digital-free escape where you can cycle through outdoor hot pools, cold plunges, saunas, steam rooms, and relaxation areas with stunning views of the Niagara Escarpment. Enhance your experience with a therapeutic massage.
Floathaus | Gravenhurst, ON
Relax in a floating wood-fired sauna before plunging into the cool waters of Muskoka Lake at Floathaus, where a ladder provides winter access through the carved-out ice. This unique Nordic thermal cycle is available year-round for community or private bookings, with access to Muskoka Mind + Body’s change rooms and relaxation spaces.
Everlove | Collingwood, ON
This downtown wellness hub offers a sauna and cold plunge experience, whether self-guided or as a private or group session with a certified instructor. Beyond contrast therapy, Everlove features fitness and yoga classes, therapeutic treatments, and a co-working lounge—a full-body reset under one roof.
The Cedars Haliburton | Dysart et al, ON
Nestled on beautiful West Lake, The Cedars Haliburton offers a luxurious lakeside escape. Their Cedars West cottage features a sauna and cold plunge tub for unlimited contrast therapy during your stay. With space for multiple guests and an on-site hot yoga studio, it’s perfect for family vacations and group getaways.
Spa Grande Nature | Timmins, ON
A serene Nordic bath experience in the tranquil beauty of Northern Ontario at Cedar Meadows Resort. Cycle through heat, cold, and rest in the dry sauna, steam bath, pool, and waterfall. Elevate your visit to Spa Grande Nature with a massage or a nourishing meal from the spa’s curated menu.
Flow Spa | Peterborough, ON
At this wellness centre, contrast therapy is personalized and customizable, with an infrared sauna to boost circulation and a cold plunge pool tailored to your experience level. One of Ontario’s few spots for flotation therapy, Flow Spa also offers float pods and cabins for deep relaxation and recovery.
Wander the Spa | Bloomfield, ON
Housed at Wander The Resort, Ontario’s first lakefront Nordic spa is a subterranean wellness retreat where contemporary design meets nature. Cycle through sauna, steam, pools, and cold plunges, then enhance your experience with body treatments, Aufguss rituals, and nourishing meals—a true escape in Prince Edward County.