The Healing Power of Hot and Cold Therapy for nervous system regulation

Across cultures and throughout history, humans have turned to heat and cold as medicine. From Nordic sauna traditions and Japanese onsen, to Indigenous sweat lodges, river immersions, and sun bathing rituals, contrast therapy has long been used to cleanse the body, restore the spirit, and recalibrate the nervous system.

Today, modern research is finally catching up to what the body has always known: intentional exposure to heat and cold is profoundly healing — physically, mentally, and emotionally.

At Invocation Healing Arts, whenever our venues allow, we offer optional hot and cold therapies as part of our retreat experiences — always invitational, never forced — honoring both the science and the sovereignty of each participant’s body.

This is not about pushing limits. It is about building up your mental fortitude and trust in yourself.

Why Contrast Therapy Is Especially Powerful for Trauma & Nervous System Healing

For those with PTSD, chronic stress, or developmental trauma, the nervous system often becomes locked in fight, flight, freeze, faun, or collapse.

Hot and cold therapy gently teaches the body:

“I can experience intensity and remain safe.”

This is profound re-patterning.

It builds:

• Interoceptive awareness

• Emotional resilience

• Somatic trust

• Self-regulation capacity

How We Hold This at Invocation Healing Arts

Whenever our venues allow, we offer optional access to hot and cold therapies during retreats — such as sauna, steam, sun bathing, cold plunge, or cold shower.

Always:

• Choice-based

• Trauma-informed

• Non-performative

• Non-competitive

  
  

There is no “should.” There is no pressure. There is only invitation.

Some people stay 10 seconds. Some stay 3 minutes. Some simply witness.

All are valid.

Because healing is not about endurance. It is about listening.

What Is Contrast Therapy?

Contrast therapy is the intentional practice of alternating between heat exposure (sauna, steam room, sun bathing, hot soak) and cold exposure (cold plunge, cold shower, river dip, cryotherapy).

This rhythmic expansion and contraction of the blood vessels creates a powerful pumping effect through the body, stimulating circulation, lymphatic drainage, immune response, and nervous system regulation.

In simpler terms: it wakes you up, cleans you out, and settles you down.

Cold Therapy Benefits (Cold Plunge, Cold Shower, Cryotherapy, Polar Bear Plunge)

Cold is often misunderstood. It is not punishment. It is precision medicine for the nervous system.

1. Increases Confidence & Energy

• Cold exposure activates norepinephrine and dopamine, increasing alertness, motivation, and resilience. Many people report a powerful sense of accomplishment and self-trust after consistent cold practice.

• Source: Huberman Lab – Cold Exposure & Dopamine https://hubermanlab.com

2. Improves Lymphatic Flow & Immune Function

• The lymphatic system has no pump — it relies on movement and temperature shifts. Cold exposure stimulates lymph flow, helping the body clear waste, pathogens, and inflammation.

• Source: Cleveland Clinic – Lymphatic System Function https://my.clevelandclinic.org

3. Better Sleep

• Cold exposure helps regulate circadian rhythm and can increase slow-wave sleep by lowering core body temperature post-exposure.

• Source: Sleep Foundation – Body Temperature & Sleep https://www.sleepfoundation.org

4. Strengthens Mental Clarity

• Cold immersion activates the prefrontal cortex and sharpens focus. It also trains the mind to remain calm under stress — a skill that translates directly to emotional regulation.

• Source: NIH – Cold Exposure & Cognitive Function https://www.nih.gov

5. Reduces Inflammation

• Cold constricts blood vessels, reducing inflammatory markers and swelling — particularly beneficial for trauma survivors, chronic pain, autoimmune conditions, and post-exertion recovery.

• Source: Mayo Clinic – Cold Therapy for Inflammation https://www.mayoclinic.org

6. Improves Cardiovascular Health

• Regular cold exposure has been linked to improved vascular tone, circulation, and heart rate variability.

• Repeated cold exposure can improve vascular elasticity, supporting healthier blood pressure over time.

• Source: European Journal of Applied Physiology https://link.springer.com

  
  

Hot Therapy Benefits (Sauna, Steam Room, Sun Bathing, Hot Soak)

1. Healthier Skin

• Heat opens pores, increases circulation, and supports detox through sweat, improving skin tone and clarity.

• Source: American Academy of Dermatologyhttps://www.aad.org

2. Deeper, More Restful Sleep

• Sauna use has been linked to improved sleep quality by promoting parasympathetic activation and melatonin release.

• Source: University of Eastern Finland – Sauna & Sleephttps://www.uef.fi

3. Improves Cardiorespiratory Function

• Regular sauna use is associated with improved heart function, lung capacity, and endurance.

• Source: JAMA Internal Medicine – Sauna & Heart Healthhttps://jamanetwork.com

4. Enhances Mood & Emotional Regulation

• Heat increases endorphins and serotonin, easing anxiety, depression, and emotional constriction.

• Source: NIH – Heat Therapy & Moodhttps://www.nih.gov

5. Supports Sore Muscles & Speeds Recovery

• Heat increases blood flow, delivering oxygen and nutrients to tired tissues.

• Source: Cleveland Clinic – Heat Therapyhttps://my.clevelandclinic.org

6. Improves Flexibility & Range of Motion

• Heat relaxes connective tissue and muscles, reducing stiffness and increasing mobility.

• Source: National Academy of Sports Medicine https://www.nasm.org

7. Soothes Joint Pain & Inflammation

• Especially beneficial for arthritis, fibromyalgia, and chronic pain conditions.

• Source: Arthritis Foundation https://www.arthritis.org

8. Aids Detoxification of Toxins & Heavy Metals

• Sweating supports the elimination of heavy metals such as lead, mercury, and cadmium.

• Source: Journal of Environmental and Public Health https://www.hindawi.com

9. Lowers Risk of Dementia & Alzheimer’s

• Large-scale Finnish studies show regular sauna use is associated with reduced risk of Alzheimer’s and dementia.

• Source: University of Eastern Finland – Sauna Studies https://www.uef.fi

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