Heat, cold and your mental health

Mental health is physical health. The brain and body are not separate and some of the most compelling evidence for the mental benefits of contrast therapy comes not from wellness blogs but from peer-reviewed clinical research.

At Relax Recover, our private wellness spa in Trowbridge offers a space where the science can actually work. No distractions, no social performance, no pressure. Just you, the heat and the cold in a calm, completely private suite.

THE RESEARCH: INFRARED SAUNA

  • Cortisol reduction – infrared sauna reduces elevated cortisol (the body’s primary stress hormone) after a single session, with continued improvements through regular use
  • Serotonin and endorphin release – heat exposure promotes serotonin production (mood stabilisation) and endorphins (the body’s natural mood boosters)
  • Antidepressant effects – a 2016 JAMA Psychiatry randomised controlled trial found a single whole-body heat therapy session produced measurable antidepressant effects lasting up to six weeks through a biological pathway distinct from pharmaceutical antidepressants
  • UCSF clinical trial (2024/25) – combining infrared sauna therapy with CBT, 86.2% of patients with major depressive disorder no longer met diagnostic criteria at final assessment
  • Reduced risk of mental disorders – a long-term prospective study in the Journal of Affective Disorders found frequent sauna use associated with significantly reduced risk of mental health conditions

THE RESEARCH: COLD PLUNGE

  • Dopamine increase – cold water immersion increases dopamine levels by approximately 250%, producing mood elevation lasting several hours post-session
  • Noradrenaline increase – cold exposure increases noradrenaline (key for mood regulation and attention) by up to 530%
  • Vagus nerve activation – cold water shifts the body from sympathetic (stress) to parasympathetic (rest/recovery) mode
  • Depression symptom reduction – multiple clinical studies document significant improvements in depression, including treatment-resistant cases
  • Anxiety relief – consistent post-immersion reductions in self-reported anxiety and improvements in heart rate variability
  • Resilience building – regular cold exposure strengthens the mind’s capacity to respond calmly under pressure

THE THERAPEUTIC VALUE OF A PRIVATE SPACE

Many of our members choose Relax Recover specifically because it’s private. For people managing anxiety, stress or low mood, the idea of a communal spa or shared sauna adds social pressure exactly what you’re trying to escape.

In your own private suite, there’s no performance. No one watching. No social expectations. Just the freedom to breathe, be present and let the therapy work. For many of our members, that privacy is itself therapeutic.

HOW TO USE YOUR SESSIONS FOR MENTAL HEALTH

  • Frequency – 1-2 sessions per week produces the most consistent mental health benefits
  • Infrared sauna – 30–45 minutes at therapeutic temperature. Allow a gentle cool-down after
  • Cold plunge – 2–5 minutes after heat. Start at 11°C (Retreat Suite) and work down over sessions
  • Rest and reflection – the quiet time after contrast therapy, robe on and phone away, is part of the process
  • Consistency over intensity – regular sessions at moderate intensity produce better outcomes than occasional intense ones

A COMPLEMENT TO PROFESSIONAL SUPPORT

Heat and cold therapy are evidence-backed tools for supporting mental health and emotional wellbeing. They are not a replacement for professional mental health care. If you are experiencing significant symptoms of depression, anxiety, PTSD or other conditions, please speak with your GP or a qualified mental health professional.

Many people find that regular contrast therapy sessions particularly when private, consistent and part of a broader self-care routine support and enhance the benefit of professional treatment. Our team is always available for a conversation about what might suit you.

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