Ben demonstrates the practice from his homestead with a wood-fired sauna and natural pond.
End-of-season garden work paired with hydrotherapy creates a complete winter self-care ritual.
The simplicity of the setup underscores that this practice does not require expensive equipment.
~6:00 The Sauna Phase
Wood-fired sauna reaches therapeutic temperatures for deep sweating.
Heat opens pores and promotes the release of toxins through perspiration.
The cardiovascular system responds as if performing moderate exercise.
Mental relaxation occurs as the parasympathetic nervous system activates.
~12:00 The Cold Plunge Phase
Natural cold water provides the contrast stimulus after the sauna.
Blood vessels constrict rapidly, flushing the circulatory system.
The cold shock activates the sympathetic nervous system and releases noradrenaline.
The transition from heat to cold is where the deepest cardiovascular training occurs.
~18:00 The Contrast Cycle
Multiple rounds of hot-to-cold amplify the benefits with each cycle.
The body adapts faster with each round — the second plunge is always easier than the first.
Ending on cold allows the body to rewarm naturally, extending the metabolic benefit.
The full session creates a sense of profound calm and mental clarity.
Contrast hydrotherapy is one of the oldest wellness practices known — alternating hot and cold to stimulate circulation, detoxification, and nervous system resilience.
"There is something about submerging into cold water after the heat of a sauna that resets everything — the body, the mind, the entire nervous system." — Ben Falk
Actionable Takeaways
Build a contrast therapy practice using whatever heat and cold sources you have available.
Aim for 3–4 rounds of hot-to-cold, spending 15–20 minutes in heat and 1–3 minutes in cold.
End every session on cold to maximize the metabolic and nervous system benefits.
Winter is the ideal season — embrace the natural cold as a wellness resource.