Type
Contrast Therapy
Duration
20 min
What's included
4 deliverables in this treatment
- 10–20 minute session alternating sauna and ice bath
- Towels and changing facilities
- Self-paced cycling between heat and cold
- Post-session recovery area access
A 10-to-20-minute contrast therapy session alternating between sauna heat and ice bath immersion. The repeated cycling between heat and cold drives vasodilation and vasoconstriction, creating a vascular pumping effect that may support circulation, lymphatic drainage, and nervous system conditioning. Clients control the pace of alternation to match their tolerance and goals.
About this treatment
Contrast therapy at AYUN combines sauna heat exposure with cold water immersion in an alternating protocol lasting 10 to 20 minutes total. Clients move between the sauna and ice bath at their own pace, typically completing three to four cycles of heat followed by cold during a session.
The physiological basis is straightforward: heat causes peripheral blood vessels to dilate (vasodilation), increasing blood flow to the skin and extremities. Cold immersion triggers the opposite response — vasoconstriction — as blood retreats to the core to protect vital organs. Alternating between these two states creates a pumping action in the vascular system that may enhance circulation, accelerate metabolic waste removal, and support lymphatic…
Beyond the circulatory effects, contrast therapy places mild, controlled stress on the autonomic nervous system. Regular exposure to deliberate hot-cold cycling is associated with improved stress resilience, better heart rate variability, and enhanced parasympathetic tone — the branch of the nervous system responsible for rest, recovery, and digestion.
Good to know
- Format
- Sauna + ice bath alternation
- Duration
- 10–20 minutes total
- Pacing
- Self-directed (3–4 cycles typical)
- Walk-in
- Available during operating hours
Who is this for?
Athletes seeking accelerated post-training recovery, individuals interested in nervous system conditioning and stress resilience, cold exposure enthusiasts looking for a structured hot-cold protocol, and wellness-focused professionals wanting a rejuvenating midweek session
Preparation required
Bring swimwear or wear athletic shorts. Hydrate well before the session — contrast therapy induces perspiration during sauna phases. Avoid heavy meals within 90 minutes of the session. Inform staff of any cardiovascular conditions or blood pressure concerns.
About the clinic
Reviews, team and credentials
Independent review links and clinic-reported team information.
Clinical team
Dr. Dr. med. Oliver Boekels leads the medical team with dual training in human and dental medicine, board certifications in general practice and emergency medicine, and over 20 years of clinical experience. Natalia Trpchevska serves as Medical and Scientific Director, bringing a physician-scientist background from Karolinska Institutet with a PhD in genetics. Isabella Kiefer is a board-certified gynaecologist, and…
Languages: english, german
Treatment highlights
- 10–20 minute session alternating sauna and ice bath
- Towels and changing facilities
+2 more items in What's included
CHF 80 per single session (10–20 min). Combination of sauna + ice bath. Included in unlimited membership from CHF 249/month.