The Healing Power Of Hot And Cold Therapy For Nervous System Regulation
- Patricia
- Jan 8
- 6 min read
Across space and time, there are records of humans turning to heat and cold as natural medicine. As the founder of Invocation Healing Arts & Retreats, I’ve had my own personal journey from dislike to love with these therapies and now get to share these with my clients. There are so many benefits and I wanted to share from of the information I’ve experienced first hand, witnessed through my clients, and gathered from various research institutions.
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. Not only do these provide benefits to the individual’s health but these are community spaces nurturing healing in community. Trauma happens in relationship and healing in relationship and community can repair the nervous system in ways solo healing work alone cannot provide.
Client Testimonial:
“The moment where my husband and I held each other in the cold plunge syncing our breath. That’s the moment we sit and talk about. We go “I really felt like I could trust you right then. I really felt supported by right then.” Victoria
There is extensive quantitative and qualitative evidence demonstrating how intentional exposure to heat and cold is profoundly healing — physically, mentally, and emotionally.
At Invocation Healing Arts & Retreats, whenever our venues allow, we offer optional hot and cold therapies as part of our retreat experiences for community connection and personal release. These are consent based and optional for those who choose in honoring the sovereignty of each participant’s intuition and inner knowing. While there is medical evidence of the benefits for metabolism, cardiovascular health, sleep, anxiety, depression and other body systems and mental health experience; our clients most often report a huge sense of pride. The experience requires one to surrender and deeply rely on the power of their breath. Mental fortitude is my personal favorite as well. If one can start their day tackling a cold plunge, then whatever comes up that day I feel more confident and at ease to handle with my breath.
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.
Client Testimonial:
“When I got into the cold plunge, I felt terrified at first. I started to panic, and then I saw Patricia my facilitator, I heard the words of Trevor Hall playing in the background. I looked up to the sky and realized I wasn’t alone. Patricia guided me through breathwork, holding my hand. I inhaled fully reminding myself that I was never alone and that I could do this. We sang the words together and I started to feel warmth radiating in my body despite the cold. By the time I was ready to get out, I felt a high and confidence I’d never felt.” Cassie
This is exercise expands neuroplasticity rewiring and creating new internal patterns to restore a lost sense of safety.
Plunging Develops:
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
For some people 30 seconds is powerful, for others 3 minutes. For neurodivergent people, highly sensitive, or slow processors up to 8 minutes can feel the most regulating. Regardless, its about listening to your own body and deciding what time is best for you. For those who enjoy they will build endurance overtime.
Client Testimonial:
“The moment that sticks with me the most from our retreat was the moment we got back from the sauna and we stepped into the cold plunge. My husband and I got into the cold plunge together. We were holding each other. He had a huge emotional release. It was really uncomfortable for him, he cannot stand the cold. He and I had this really bonding moment, I was holding him closely helping him breath and transition out of the cold plunge safely.” Victoria
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
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
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
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
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
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
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 Dermatology
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 & Sleep
3. Improves Cardiorespiratory Function
Regular sauna use is associated with improved heart function, lung capacity, and endurance.
Source: JAMA Internal Medicine – Sauna & Heart Health
4. Enhances Mood & Emotional Regulation
Heat increases endorphins and serotonin, easing anxiety, depression, and emotional constriction.
Source: NIH – Heat Therapy & Mood
5. Supports Sore Muscles & Speeds Recovery
Heat increases blood flow, delivering oxygen and nutrients to tired tissues.
Source: Cleveland Clinic – Heat Therapy
6. Improves Flexibility & Range of Motion
Heat relaxes connective tissue and muscles, reducing stiffness and increasing mobility.
Source: National Academy of Sports Medicine
7. Soothes Joint Pain & Inflammation
Especially beneficial for arthritis, fibromyalgia, and chronic pain conditions.
Source: Arthritis Foundation
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
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
Photos From Our Retreat Work:
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August 2026 we are hosting all-inclusive life transformation offerings, which include a small community plant medicine retreat and extensive personal coaching to help you create the life you’ve always wanted and release the stuck patterns and beliefs keeping you from complete healing.
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To Learn More Check Out Some Of Our Additional Articles:
The Hidden Links Between Childhood Trauma, Chronic Pain, Fibromyalgia
How Art Heals Survivors Of Abuse & CPTSD
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