Ancient traditions meet modern science in the practice of hot and cold therapy (also known as contrast therapy). From reducing inflammation to enhancing mental clarity, this natural approach offers a holistic path to wellness—especially when combined with cannabis.
In recent years, hot and cold therapy—where you move from one temperature extreme to another—has surged in popularity. You’ve probably seen or experienced these therapeutic circuits in spa settings. They typically include a sauna, steam room or hot tub (or sometimes all of the above) paired with a cold plunge, shower or even snow bathing (which is exactly as it sounds).
This practice is far from new—its roots stretch back thousands of years—but it’s having a resurgence as more wellness destinations invest in the facilities needed to offer it. The appeal is clear: From reducing inflammation to sharpening mental clarity, contrast therapy provides a straightforward, natural way to recharge both mind and body.
Sound like something else you might know and love? Now imagine pairing hot and cold therapy with cannabis. You probably feel like Jell-O just thinking about it. Read on to learn more.
The Power of Heat: Saunas, Steam Rooms and Hot Tubs
Heat-based therapies help increase circulation, which can help to flush out toxins and ease muscle tension while also supporting cardiovascular health. Heat therapy has also been shown to promote relaxation, reduce stress and improve recovery after physical activity. Regular sauna use has been associated with improved heart health and reduced blood pressure, particularly in individuals with hypertension.
The Chill Factor: Cold Plunges, Icy Showers and Snow Baths
On the flip side, cold therapy works in contrast to heat by triggering vasoconstriction—the narrowing of blood vessels to reduce inflammation and ease muscle soreness. Whether you’re stepping into a cold plunge, rinsing off in a frosty shower or braving a snow bath, these experiences can deliver a rush of endorphins and adrenaline that can help to boost mood, sharpen focus and build resilience over time. Cold exposure has been linked to increased production of white blood cells, enhancing immune function.
Check it out: Dr. Blake Pearson, a regular contributor to helloMD, is all about hot and cold therapy. Check him out on Instagram @drblakepearson to learn more about why he’s such a believer in contrast therapy (and cannabis, too!). You’ll even get to see him do a cold plunge!
The Science Behind Contrast Therapy
Alternating between hot and cold therapies, known as contrast therapy, amplifies the benefits of each. The rapid shift from vasodilation (from heat) to vasoconstriction (from cold) creates a pumping action in the blood vessels, enhancing circulation and accelerating the removal of metabolic waste. This process can reduce muscle soreness, decrease inflammation and promote faster recovery after intense physical activity.
Where Cannabis Fits In with Contrast Therapy
Cannabis can be an effective companion to contrast therapy. Beyond promoting relaxation, cannabinoids like CBD and THC may help to regulate the body’s stress and pain responses, supporting the natural recovery process. Topical CBD products can be especially effective post-session—whether hot or cold—for added, localized relief. Some people also find that pairing cannabis with hot and cold therapy enhances body awareness, making transitions between temperatures more immersive.
As always, start low, go slow and consult a healthcare provider if you’re unsure whether this experience is right for you.
