What is Contrast Therapy?
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
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Step 1
Infrared Sauna
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.
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Step 2
Cold Plunge
The moment you immerse into a 47-50° cold plunge, your body responds with rapid vasoconstriction, pulling blood back to your core and triggering a powerful reset in your nervous system. This gentle shock cools inflammation, accelerates muscle recovery, and sharpens focus, invigorating your mind and body in seconds.
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Step 3
Sequencing
Alternating between heat and cold in 2–3 rounds creates a pump-like vascular workout, flushing metabolic waste and delivering fresh oxygen throughout your system. This sequencing amplifies recovery, boosts resilience, and helps retrain the body’s stress response-leaving you stronger, clearer, and deeply restored.
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.
One week passes are valid for daily 30 minute access to our private contrast suites and give you the ability to extend time at our discounted membership rates.
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.
Members receive daily 30 minutes access to our contrast suites. Want to increase your time? Members receive 50% off on extended time, allowing you to fully customize your daily recovery.
Service Menu
presale offer! get $50 off your monthly membership
FOUNDING MEMBERS GET $50 off
Founding Member
$99
Regular Price $149 per month
Plus One
$159
Regular Price $208 per month
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.
Our recommended sequence is for a 30 minute session is 20-23 minutes of sauna followed by a 2-3 minute cold plunge.
Sequencing your contrast session can offer a workout-like recovery and by opening blood vessels, flushing waste, and clearing the mind.
While it's really up to the client to figure out their best recovery sequence, the standard rule of thumb for a 30 minute session is 9-12 minutes in the sauna and 2-3 minutes in the cold plunge. This would be repeated twice, leaving you feeling fresh and fully invigorated.
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.