The Monarch Method™
clinical massage Infrared heat cold immersion
Where ancient methods meet clinical precision
What is Contrast Therapy?
Time tested recovery methods meets modern science to create the recovery solution your body has always needed
Contrast therapy is the strategic use of heat and cold — typically through infrared sauna and cold plunge — to accelerate recovery, reduce inflammation, and restore balance in the body. This method has been used for thousands of years across cultures around the world to heal, strengthen, and rejuvenate the human body.
At The Monarch Recovery Lab, we bring this time-tested practice into the modern era, making it a new standard for recovery and performance.
How it works
-
Step 1
Infrared Sauna
Your recovery begins with hands-on, corrective massage therapy that's tailored to your needs. By addressing chronic tension at its source, massage accelerates muscle repair, reduces long-term pain, and prevents recurring strain. At the same time, it lowers cortisol levels and activates endorphins — grounding the nervous system and preparing the body for deeper healing.
-
Step 2
Cold Plunge
Once the body is released, it’s time to restore. The infrared sauna uses penetrating heat to dilate blood vessels, increase oxygen delivery to tissues, and accelerate the body’s detoxification process. This deep warmth eases stiffness, reduces oxidative stress, and primes the muscles for recovery. On a hormonal level, infrared therapy supports relaxation, lowers stress markers, and improves sleep quality
-
Step 3
Sequencing
Sessions and Memberships
Start Small, Feel The Shift
iNDIVIDUAL CONTRAST SESSIONS
Experience the immediate benefits of recovery with a single infrared sauna or cold plunge session. Perfect for first-timers or anyone needing a quick reset, each visit reduces inflammation, boosts circulation, and restores energy — without long-term commitment.
Available in 30, 45, or 60 minute appointments.
Seven days to prove what recovery can do.
One-Week Contrast Pass
Unlock daily access to both sauna and cold plunge for one full week. This short-term pass lets you feel how consistent contrast therapy improves sleep, accelerates muscle repair, and sharpens focus — the perfect trial run before stepping into membership.
Available in 30, 45, or 60 minute passes
Make recovery your routine
Monthly Memberships
Commit to long-term results with unlimited daily sauna and cold plunge sessions, discounted massage therapy, priority booking, and exclusive retail perks. Designed for athletes, high performers, and busy professionals, and those seeking routine maintenance, our membership makes recovery a non-negotiable part of your lifestyle.
Available in 30, 45, and 60 minute memberships with available massage treatment add-ons.
Contrast Therapy Through The Ages
Egyptian and Mesopotamian History
Evidence of contrast therapy first appears on papyrus scrolls dating back 3500bc with the use of thermal soaks and cooling pools to treat ailments.
Ancient Greece
Ancient Greeks and Romans would sequence hot and cold therapies as a daily ritual to promote longevity, recovery, and renewal in specialized bathhouses called frigidarium.
Nordic Vikings and indigenous Americans
Contrast therapy becomes a cultural custom, connecting community and nature. This process promoted mental clarification and personal wellness. Saunas were built from stone or animal hide, and cooling pools were sourced from natural springs
Midieval Era
After the fall of the Roman Empire, monasteries preserved contrast therapy by using hot and cold pools for physical and spiritual purification.
Frequently Asked Questions
We offer contrast sessions in 30, 45, and 60 minute sessions, depending your needs and recovery style. You are given access to your own private contrast suite and may sequence your contrast to your liking, going from the infrared sauna to the cold plunge as often as you would like.
While it's really up to the client to figure out their best recovery sequence, the standard rule of thumb is 9-12 minutes in the sauna and 2-3 minutes in the cold plunge. This allows for optimal blood flow
While we believe contrast therapy is for everyone, there are precautions with any recovery therapy. Here are just a few general precautions to take.
- Consultation with a healthcare professional: Individuals with certain medical conditions, such as cardiovascular issues, should consult with a healthcare provider before starting contrast therapy.
- Hydration: Ensure you are well-hydrated before and after each session to prevent dehydration. You can also find a number of replenishments in the Maven Mercantile, as well as a hydration station located in the main hall of the spa.
- Temperature sensitivity: Be mindful of your body's tolerance to heat and cold. Start with shorter exposure times and gradually increase as tolerated to achieve optimal results.
- Pregnancy: For the safety of Mama and baby, we do not permit pregnant women into contrast therapy. If you have a membership with us and become pregnant, you can talk to our receptionist for a prolonged pause, or explore other options such as a rollover to a pregnancy massage membership.
Once again, we love to leave this up to the client once they have figured out their optimal routine. The general rule of thumb however is 2-3 times per week.