Why I took the Plunge: My first Contrast Therapy Experience
If you’ve spent any time on social media lately, you’ve probably seen people lowering themselves into tubs of ice-cold water with expressions ranging from pure determination to complete disbelief. I’ll admit, I’ve often wondered what all the fuss was about. So when I had the opportunity to attend a guided contrast therapy session with Amber Speitj at The Well -Nine Yards, I decided it was time to experience it for myself.
Preparing the Mind Before the Body
The session didn’t begin with ice – it began with breath.
We started in the beautiful Salt Room, where Amber guided us through a series of breathing exercises designed to prepare both the body and the mind for what was to come. The Salt Room helps with many things: breathing in microscopic dry salt particles is a form of therapy, known as halotherapy, is believed to help loosen mucus, improve airway function, and support easier breathing while creating a calm environment for relaxation. Whether through the salt itself, the mindful breathing, or a combination of both, it was the perfect way to prepare both mind and body for the challenge ahead. Through different styles of interval breathwork, we learnt how our breathing could become our greatest ally when faced with the shock of cold exposure.
It quickly became apparent that contrast therapy is about far more than simply sitting in cold water. It’s about learning to remain calm when your body is telling you to do the exact opposite.
For me, the experience also connected strongly with something I’ve learned through decades of martial arts training: when faced with discomfort, the ability to control your breathing and calm your mind can change how you experience the challenge.
Understanding the Science
Before entering the sauna, Amber explained exactly what happens when your body meets water as cold as 11 – 12°C, or for the more adventurous among us, an icy 5°C.
The initial response is completely natural: your breathing becomes rapid, your heart rate increases, and every instinct tells you to get out. By focusing on controlled breathing, however, your nervous system begins to settle, allowing your body to adapt surprisingly quickly.
This is where the real benefits begin.
Research suggests that contrast therapy can help:
- Improve blood circulation
- Reduce muscle soreness after intense exercise
- Ease joint stiffness
- Support recovery from injuries
- Help regulate the nervous system
- Stimulate the release of endorphins, leaving you feeling energised and positive
- Lower cortisol levels, helping to reduce stress and promote a greater sense of calm
As someone who values both physical recovery and mental wellbeing, these benefits certainly caught my attention.
The Heat before the Cold
After our breathwork, we spent around 8 to 10 minutes in the sauna. The warmth felt wonderful, and while we relaxed, Amber facilitated what she called “Hot Topics” – a conversation around wellness, resilience and how we move forward in our daily lives.
It was a refreshing reminder that wellness isn’t just about what happens physically; it’s also about creating space to reflect and reset.
Time to take the Plunge
Then came the moment of truth.
The first plunge was into water at around 11-12°C.
I’ll be honest – it was cold. Really cold.
For the first few seconds, every fibre of my body wanted to climb straight back out. But remembering the breathing techniques we’d practised made an enormous difference. Instead of fighting the cold, I focused on slowing my breath and allowing my body to settle.
Before long, I found myself relaxing into the experience.
After another round in the sauna, it was time for round two.
This time, I decided to challenge myself with the 5°C plunge.
As expected, it felt significantly colder. I had convinced myself that dunking my head under would feel unbearable, but surprisingly, it wasn’t nearly as bad as I’d imagined. In fact, it was completely manageable. Walking out afterwards I felt an incredible sense of accomplishment.
My Biggest Takeaway
Contrast therapy isn’t about proving how tough you are.
It’s about learning to stay calm in uncomfortable situations, trusting your breath, and discovering that you’re capable of far more than you think.
The physical benefits are impressive, but for me, the mental challenge was the greatest reward. There’s something incredibly empowering about doing something your mind initially tells you is impossible.
Will I do it again?
Absolutely.
A huge thank you to Amber for creating such a welcoming, informative and supportive experience. If you’ve ever been curious about contrast therapy but felt intimidated, I’d encourage you to give it a try. You may be surprised – not only by how your body responds, but by what you learn about yourself.