Contrast therapy alternates between heat (sauna) and cold (plunge) in the same session, creating a vascular pump that neither can deliver alone. The typical protocol: 10–15 min sauna, 1–3 min cold plunge, repeated 2–3 rounds.
New York’s contrast therapy scene has exploded, from NoHo bathing clubs to Flatiron sauna temples. Space is tight and prices run higher, but the studios that have cracked the code offer some of the best-guided contrast rituals in the country.
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