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In our continuous quest for wellness and fulfillment, we often encounter practices that promise transformation. As your trusted wellness consultant, and founder of Well Inspired Travels, my journey in the realms of wellness and luxury travel is not merely about discovering these practices but about integrating them into a lifestyle that elevates every aspect of our being. It's about sharing this journey with a community of women who are as passionate about wellness as they are about enriching their lives through travel and holistic practices.

woman sitting in red light sauna

One such transformative practice that has profoundly impacted my life, and which I am eager to share with you, is contrast therapy through the use of an infrared sauna followed by a cold plunge. This ritual, rooted in ancient wellness traditions and validated by modern science, offers a plethora of benefits that cater to both mind and body, embodying our core values of Knowledge, Wellbeing, Authenticity, and Humility. Contrast therapy has been woven into my daily habit stacks.


The Infrared Sauna: A Warm Path to Detoxification and Relaxation

The journey begins in the gentle embrace of the infrared sauna. Unlike traditional saunas, which heat the air to elevate the room's temperature, infrared saunas use infrared lamps to directly warm your body. I also like to habit stack with turning on the red lights in the infrared sauna to achieve some red-light therapy, allows max optimization. This direct form of heat penetration allows for a deeper detoxification process, effectively mobilizing toxins from fat cells and facilitating their elimination through sweat.

Health Benefits of Infrared Sauna
  • Detoxification: By deeply penetrating the skin, infrared saunas encourage a more profound sweat, expelling toxins and contributing to optimal health.

  • Relaxation and Stress Reduction: The warmth of the sauna relaxes muscles, eases pain, and reduces stress by lowering cortisol levels and increasing the production of endorphins.

  • Improved Circulation: The heat causes blood vessels to dilate, improving circulation and aiding in muscle recovery, which is particularly beneficial for those with chronic pain or arthritis.

  • Skin Purification: Infrared sauna therapy helps purify the skin by eliminating toxins from pores and increasing circulation, resulting in clearer, softer, and healthier-looking skin.

woman with red mask on
Personal Experience and Insights

Spending 20 minutes (most days practicing my TM transcendental meditation) in the infrared sauna at 150 degrees is more than a routine; it's a ritual that prepares my body and mind for the day ahead. It's a time for reflection, a pause that allows me to connect with myself deeply, promoting not only physical but also mental and emotional well-being.


The Cold Plunge: An Invigorating Contrast

Emerging from the warmth of the sauna, the cold plunge awaits. This practice involves immersing oneself in cold water immediately after the sauna, creating a stark contrast that stimulates the body's natural healing mechanisms. To say I am OBSESSED with our cold tub would be an understatement!  Sidenote, please join me for my weekly Chill & Chat sessions!

woman sitting in sauna

Pro Tips from Lauren

Before I dive into the realm of mastering cold immersion for women, it's not just about experiencing the physical sensations; it's about harnessing the power of contrast therapy for optimal well-being. Through my journey, I've discovered invaluable insights that I'm eager to share with you. One crucial tip I've found is to integrate breathwork, such as the 4-7-8 technique (read my blog here), into your routine to regulate breathing and manage stress—a tool that has proven invaluable in navigating life's pressures. Additionally, I advocate for finding your personal "goldilocks zone" when it comes to cold immersion—experimenting with frequency, duration, and temperature to discover what works best for you. Drawing from my own experiences and insights gleaned from wearables like WHOOP and the LEVELS HEALTH app, I've learned the importance of mindful moderation, cautioning against excessive cold plunging to avoid undue stress on the body. I learned early on in my practice by watching my HRV numbers to be careful of doing the cold plunge every day, it was too much hormetic stress (good / healthy stress) for my system. Always remember the concept of too much of a good thing can be a bad thing!  Through this biohacking experiment for me, finding my "happy place to chill- goldilocks zone" is every other day for 6-8 minutes at 38-39 degrees has been a game-changer, optimizing my well-being without overwhelming my system. 


Furthermore, I'm passionate about making wellness accessible to all, regardless of financial constraints. That's why I offer suggestions for cost-friendly alternatives to traditional infrared saunas and cold tubs. Whether it's DIY methods or joining health clubs with accessible facilities, there are plenty of options to explore. By democratizing access to these transformative practices, I aim to empower individuals from all walks of life to prioritize their well-being. My inclusive approach reflects a deep understanding of the diverse needs and aspirations within the wellness community. Here is a list of a few ideas:

  • Cold Shower Therapy

  • DIY Ice Bath

  • Portable Steam Tent

  • Hot Towel Sauna

  • Warming Herbs and Essential Oils

  • Cooling Gel Packs

  • Frozen Towel Wraps

  • Room Temperature Contrast Showers

  • Outdoor Cold Water Immersion (e.g., backyard pool or natural body of water)

  • DIY Sauna Blanket or Sauna Wrap


Health Benefits of the Cold Plunge
  • Enhanced Immune System: Regular cold exposure has been shown to increase white blood cell count, boosting the immune system.

  • Improved Circulation: Alternating between hot and cold temperatures improves vascular circulation, enhancing blood flow to vital organs and aiding in the removal of toxins.

  • Reduced Inflammation: Cold plunges help reduce muscle inflammation and pain, making it an excellent recovery tool for athletes and those with chronic pain (I have witnessed this firsthand with my hubby and the healing benefits after he played 20 years in the NHL and enduring 16 surgeries!  UNREAL!  Game changer, no pun intended😉)

  • Mental Resilience: The act of entering cold water not only builds physical resilience but also strengthens mental fortitude, enhancing mood and providing a sense of invigoration.

woman with praying hands in bath
Personal Experience and Insights

The transition from the sauna's embrace to the cold plunge's shock is a moment of pure awakening. The cold plunge, set at 38 degrees, is not merely a test of endurance but a testament to the body's incredible adaptability and strength (I speak a lot about the parallels of this in everyday life throughout my Chill & Chats). This practice has taught me the power of presence, the importance of embracing discomfort for growth, and the powerful impact of nature's elements on our well-being.


Integrating Contrast Therapy into Your Wellness Routine

Adopting this contrast therapy into your daily or weekly routine can transform your approach to health and wellness. It's about more than just physical health; it's a healing practice that nurtures the mind, body, and spirit.

woman with red light mask on

Starting Your Journey

Begin with an open mind and a commitment to explore the boundaries of your comfort zone. Whether you have access to a sauna and cold plunge at a local spa or incorporate these practices in your home, the key is consistency and mindfulness. 


Building a Ritual

Create a ritual around your contrast therapy practice. Dedicate time before and after for reflection and meditation, focusing on the sensations and emotions that arise. This is not just a physical practice but a spiritual journey that connects you with your inner strength and resilience.


The Journey

The transformative power of contrast therapy is not just in the physical act but in the mindfulness and intention we bring to it. It's a journey that demands patience, courage, and an open heart, as we explore the depths of our physical and emotional resilience.


Conclusion: Embracing the Path to Wellbeing

As we navigate the complex landscapes of wellness and fulfillment, it becomes clear that the most profound transformations come from practices that challenge us, that push us beyond our perceived limits, and that invite us to explore the intricate connections between our physical, mental, and emotional selves. The practice of contrast therapy through infrared sauna and cold plunge is one such path—a path that has not only enriched my life but also offered countless women a new perspective on wellness and inner strength.

woman near ice tub

In sharing this journey with you, my hope is to inspire a deeper exploration of your own wellness practices, to encourage a curiosity about the natural world and our place within it, and to foster a community of women who support and uplift each other in their quests for health, happiness, and fulfillment. At Well Inspired Travels, we are more than just a travel and wellness company; we are a movement towards a more mindful, healthy, and inspired life.


As you contemplate incorporating contrast therapy into your wellness routine, remember that the journey is as personal as it is universal. What works for one may not work for another, and the beauty of this journey is in discovering what resonates with your body, your mind, and your spirit.


Let this practice be a gateway to a deeper understanding of yourself, a tool for transformation that transcends the physical and touches the essence of who you are. Embrace the warmth, welcome the cold, and revel in the journey of contrast therapy as a celebration of life, resilience, and the endless possibilities that await when we dare to explore the limits of our comfort and beyond.


In closing, I invite you to join us on this journey of discovery and transformation. Together, let's explore the world, uncover the secrets of wellness, and craft lives filled with purpose, joy, and unparalleled wellbeing. Welcome to Well Inspired Travels, where every journey is a step towards a more inspired life.


With warmth (and a side of chill) and wellness,



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