Depending on the weather, or even just your mood, you might crave an icy plunge to wake you up or a steamy sweat to melt away the day, but why stop there?
In the wellness world, we know saunas and spas are the go-to for deep relaxation and boosting circulation, while ice baths and cold plunges are the heroes for sore muscles.
The real magic, though? Combining hot and cold for the ultimate “reset button” for your body and mind.
It might sound terrifying, we know, but using hot and cold therapy is a form of physical therapy that has taken the world by storm with some incredible results.
Scroll on for our favourite venues throughout Australia.
New South Wales: Nimbus Co.
Editor’s Note: A personal favourite and my own local!
Nimbus Co. isn’t just a wellness studio; it’s a full-body reset.
Starting in Bondi, Nimbus has expanded its footprint to bring its signature infrared saunas, contrast therapy, and holistic treatments to locations across Australia, including Byron Bay, Melbourne, and Manly.
Each studio is designed to feel like a sanctuary, with soothing interiors, modern amenities and a focus on helping you sweat and recover.
Pricing from $40
Queensland: TH7 Body Labs
TH7 Body Labs is where science and recovery meet.
With locations across Queensland, their signature Nordic Protocol is the star — a 60-minute hot-and-cold cycle through sauna, contrast pools, steam and ice baths.
Designed to boost circulation, speed up recovery, and leave you feeling reset, it’s the ultimate wellness ritual for athletes, busy professionals, and anyone in need of a serious recharge.
Pricing from $30
Western Australia: My Recovery Club
My Recovery Club in Perth is where icy reinvention meets restorative warmth.
Their state-of-the-art studio features Australian-made Odin ice baths calibrated between 0–15 °C—perfect for knocking out inflammation and revving up muscle recovery.
It’s the sort of recovery ritual that feels part-spa, part-performance lab.
Pricing from $29
Victoria: Soma Bathhouse
Located in the heart of Melbourne, Soma’s signature 60-minute ritual blends three therapeutic elements: infrared sauna, ice plunge, and magnesium hot soak.
It’s designed for a full body and mind reset, designed to boost circulation, reduce inflammation, sharpen focus, and leave you recharged.
Pricing from $58
South Australia: Breathe WRL
Breathe WRL is Adelaide’s go-to for recovery and wellness.
From cryotherapy and infrared saunas to red light therapy, their Refresh & Reset Protocol combines hot and cold treatments to recharge your body and mind.
Perfect for post-workout recovery, stress relief, or a full reset.
Pricing from $35
Tasmania: Recovery Shack
Your new go-to spot for post-workout recovery and relaxation.
Their services include ice baths to reduce muscle inflammation, infrared saunas for detoxification and pain relief, compression boots to enhance circulation, and traditional saunas for relaxation.
Whether you’re an athlete or just looking to unwind, RCVRY Shack offers a comprehensive range of recovery services designed to help you recuperate and enhance your performance.
Pricing from $20
FAQ:
What is hot and cold therapy?
Hot and cold therapy is basically your body’s ultimate spa day.
Hot treatments, like saunas, steam rooms, or warm baths, get your blood flowing, relax your muscles, and melt away stress.
Heat also helps loosen tight joints, eases stiffness, and gives your body a gentle wake-up call.
Cold therapy, on the other hand, is your icy superhero. Think ice baths, cold plunges, or even a brisk post-shower blast.
The chill constricts blood vessels, reduces inflammation, and calms sore muscles, helping your body recover faster.
Combine the two—hot then cold, or cold then hot—and you’ve got contrast therapy, a full-on circulation boost.
Why should people implement it in their own lives?
While beneficial for people of all activity levels, hot/cold therapy can reduce inflammation, reduce pain, improve circulation and speed up the healing process.
Additionally, it can also be implemented in a post-workout recovery routine.
How does the therapy affect the body?
Hot and cold therapy gives your body a full reset.
Heat relaxes muscles and boosts circulation, while cold reduces inflammation and speeds recovery. Combined, they energize you, sharpen focus and leave you feeling fully refreshed.
How often should you be doing contrast therapy?
For most people, 2–3 sessions per week is ideal, but even a quick hot-and-cold session once a week can boost recovery, circulation and energy.
