The Power of Mindful Movement, Breath work, and Our Contrast Therapy Protocol

As more and more people are looking for ways to optimise their own health, we recognise the importance of guiding you through your monthly cycle so that you are choosing the right protocol for your body at any time. Whether you realise it or not, women’s body’s are uniquely designed to ebb and flow. Some cultures believe that our hormonal calendar naturally follows the cycle of the moon but few of us have ever allowed our body to do as nature intended and many of us have treated our natural cycle as an inconvenience rather then the perfectly orchestrated human process that is is.

For years I was one of those women, preferring to chemically castrate my own body in the name of convenience so that I didn’t have to deal with the monthly inconvenience that nature had planned for me. I’ve had many regrets in my life and forced many lessons upon myself and one of the biggest ones has been learning to accept my womanly body and realise that we as women are uniquely and profoundly gifted with natures calendar that gives us so much insight into our own body and attempts to speak to us in ways that no man will ever experience.

Having worked with men and women in movement and health for my entire career, there is absolutely no doubt that we are 2 very distinct and very different models of the same species, and as a health practitioner who is completely devoted to empowering people through education I recognise the importance of understanding and not confusing nor denying the biological needs of women in every practice we offer including infrared saunas and cold plunge. Because, as with most activities, the majority of studies are performed on men, whose make up is completely different to ours and also because mainstream society denies the miraculous actuality of what a woman even is.

With that in mind, I will make time to write some articles on Contrast Therapy for men but for now I am focussing on biological women, partly because this is where my passion lies but also because I have spent years dedicating study to understanding female health from a biological, emotional and physical stand point. So, when considering Contrast Therapy, yes, the benefits can be profound but there are considerations that need to be made if you are a woman who is still menstruating, regardless of whether you are taking chemical regulating drugs (contraceptive pills, etc) or not.

As such, below I have broken down the menstrual cycle from week 1 (Day 1 being the first day of your bleed) to help guide you to best practice for your ebbing and flowing body. And my greatest wish for all woman is that she too eventually learns to listen to her body’s natural rhythms, her natural cycle and her natural guide through the seasons of change.

Our Recommended Contrast Therapy Approach

Pre-Session Shower: Begin with a shower to cleanse the body of lotions, perfumes, and potential endocrine disruptors, preparing your skin for optimal detoxification in the sauna.

Sauna (Approximately 20 to 30 Minutes): Spend about 20 – 30 minutes in the infrared sauna to promote deep sweating, which facilitates detoxification of heavy metals and hormone metabolites. Use our complimentary sauna towelette to wipe perspiration, enhancing the removal of toxins released through sweat.

Post-Sauna Rest (2–5 Minutes): Sit on the bench for 2–5 minutes to naturally regulate body temperature, practicing nasal box breathing (inhale for 5 seconds, hold for 5 seconds, exhale for 5 seconds, hold for 5 seconds, REPEAT) to calm the nervous system and prepare for the cold plunge.

Post-Sauna Shower: Shower to rinse off detoxified sweat, cleansing the body and preparing the skin for the magnesium-infused cold plunge, which supports transdermal absorption.

Cold Plunge (1–5 Minutes): Immerse in the magnesium-infused cold plunge (8°C or 13°C) for 1–5 minutes, using controlled breathing to enhance comfort and efficacy. Magnesium in the water promotes muscle relaxation and nervous system health, with transdermal absorption maximising benefits, as noted in a 2017 study.

Post-Plunge Rest (2–3 Minutes): Sit for 2–3 minutes to self-regulate your nervous system and body temperature, avoiding a post-plunge shower to allow magnesium to absorb transdermally (through your skin).

Complete Reset Protocol: Instead of scrolling on your phone, choose a guided meditation or some relaxing music. Remember, the whole idea is that you are practicing an activity to reset your body and heal the nervous system. We ask that you use headphones if you choose to listen to your own phone so that we keep the peace.

This holistic protocol, combined with Pilates, mindful breathing, and meditation, creates a synergistic effect, optimising hormonal health, reducing stress, and fostering a vibrant, healthy life. Our wellness workshops guide you in mastering this protocol for hormonal health, ensuring you live in harmony with your body’s rhythms.

In case you haven’t heard, our women’s wellness workshops teach these practices alongside meditation, fostering a profound mind-body connection that supports hormonal balance and promoting longevity.

Go Here to Check our Wellness Workshop Schedule and book in

Understanding the Menstrual Cycle and Contrast Therapy

The menstrual cycle, typically 28–32 days, comprises four phases: menstrual, follicular, ovulatory, and luteal, each with distinct hormonal and physiological shifts influencing energy, mood, and resilience. Infrared saunas (38–66°C) promote relaxation, detoxification, and pain relief, while magnesium-infused cold plunges (8–13°C) stimulate circulation, reduce inflammation, and enhance mental clarity. Contrast therapy, executed through our protocol within a 50-minute session, amplifies these benefits by promoting vasodilation and vasoconstriction, boosting cardiovascular health and promoting overall longevity.

Below, we detail how to allocate time in our protocol, with specific cycle recommendations. For hygiene, we advise against cold plunges during the menstrual phase (days 1–5) unless specific protocols are followed.

1. Menstrual Phase (Days 1–5)

What’s Happening: The menstrual phase begins with bleeding as the uterine lining sheds due to low oestrogen and progesterone levels. The body focuses on repair and detoxification, with symptoms like cramps, bloating, fatigue, and low energy.

Hormonal Profile: Oestrogen and progesterone are at their lowest; follicle-stimulating hormone (FSH) rises to initiate egg development.

Contrast Therapy Protocol:

Infrared Sauna (15–25 Minutes): Start Slow and Low. 15–25 minutes at 50–55°C, 1–2 times per week, to ease cramps by increasing uterine blood flow, relaxing muscles, and reducing inflammation. If skipping the plunge, extend sauna to up to 40 minutes but keep the temperature relatively low.

Cold Plunge: If plunging, use a menstrual cup or tampon, opt for our 13°C tub for 1–2 minutes. Do not cold plunge if you experience heavy bleeding.

Why Use or Avoid: An Infrared Sauna can help calm the nervous system and enhance detoxification, support pain relief and align with the body’s shedding process. Cold plunges may feel uncomfortable due to cold intolerance during this phase of the cycle. The 13°C option is gentler if attempted.

Precautions: Hydrate with 2–3 litres of water daily, as bleeding and sweating increase dehydration risk. Lower sauna temperature (e.g., 50°C) if heat-sensitive. For plunges, exit if dizzy or chilled. Consult a healthcare provider for heavy periods or anaemia.

2. Follicular Phase (Days 1–13, overlapping with menstruation initially)

What’s Happening: The follicular phase starts on day 1 and continues until ovulation. Oestrogen rises as FSH stimulates egg maturation. Energy, mood, and resilience increase, supporting physical and mental activity.

Hormonal Profile: Oestrogen climbs, peaking before ovulation; FSH supports follicle development.

Contrast Therapy Protocol:

Infrared Sauna (20–40 Minutes): Hotter and Longer. 20–40 minutes at 52–65°C, 2–4 times per week, to enhance detoxification, mood, and muscle recovery. Saunas mimic exercise-induced cardiovascular benefits, complementing this active phase.

Cold Plunge (2–5 Minutes): Be brave, Get Chilly. 2–5 minutes as cold as you can manage for up to 5 minutes. Colder the better to maximise brown fat activation if you are looking to shed weight and maximise energy.

Why: Rising oestrogen supports resilience, making contrast therapy ideal. Saunas enhance detoxification; cold plunges aid recovery and mood, leveraging high energy.

Precautions: Hydrate well, as sweating and cold exposure increase fluid needs. Start with 13°C for 1–2 minutes if you are new to cold plunge or sensitive, progressing to 8°C.

3. Ovulatory Phase (Days 12–15)

What’s Happening: Ovulation occurs around day 14, releasing a mature egg. Oestrogen peaks, with a slight progesterone rise and testosterone surge. Energy, libido, and mood peak, fostering vibrancy.

Hormonal Profile: Oestrogen is highest; testosterone boosts libido; progesterone rises post-ovulation.

Contrast Therapy Protocol:

Infrared Sauna (20–40 Minutes): Sweat it out., Toughen. Up 20–40 minutes up to 65°C or as warm as you can manage to enhance cardiovascular performance and endorphin release, amplifying the ovulatory high.

Cold Plunge (2–5 Minutes): Get High On The Cold Vibe. 2–5 minutes as cold as you can manage. With Testosterone peaking this is when you build mental and physical resilience and the cold plunge will help develop it.

Why: Hormonal peaks make this phase ideal for contrast therapy. Saunas support performance; cold plunges enhance recovery and focus, amplified by mindful movement.

Precautions: Hydrate well, as exercise and temperature changes increase fluid needs. Use 13°C for 1–2 minutes if ovulation pain occurs. Exit if dizzy.

4. Luteal Phase (Days 16–28)

What’s Happening: Post-ovulation, progesterone rises to prepare the uterus for pregnancy. If no pregnancy occurs, oestrogen and progesterone drop, leading to menstruation. The first half (days 16–19) is energetic; the second half (days 20–28) may bring PMS symptoms like mood swings, bloating, and fatigue.

Hormonal Profile: Progesterone dominates initially, with a secondary oestrogen peak. Both decline in the late luteal phase.

Contrast Therapy Protocol:

Infrared Sauna (20–30 Minutes Early, 20–25 Minutes Late): Learn To Love Yourself. Early luteal phase (days 16–19): spend 20–30 minutes at 50–55°C, 2–3 times per week, for detoxification and relaxation. Late luteal phase (days 20–28): limit to 15–25 minutes at 50–52°C to ease PMS and promote calm, using meditation to soothe irritability. A 2018 study found saunas reduce stress, but prolonged exposure risks dehydration.

Cold Plunge (Early Luteal Only): Listen To Your Body’s Needs. Early luteal: 2–4 minutes per plunge at 8–13°C to reduce inflammation and boost mood. Late luteal: avoid plunges, as low progesterone increases cold sensitivity and may disrupt hormonal balance or worsen PMS. Avoid cold exposure late in the cycle to support the uterus’s warming needs.

Why Use It or Avoid It: Early luteal energy supports contrast therapy, amplified by mindful practices; late luteal sensitivity calls for gentle saunas with meditation. Cold plunges may stress the body in the late phase.

Precautions: Early luteal: use 13°C for 1–2 minutes if new to plunging, progressing to 8°C. Late luteal: skip plunges, limit saunas to avoid dehydration or irritability. Hydrate with 2–3 litres daily.

Special Considerations for Women

Perimenopause and Menopause: Hormonal fluctuations increase heat and cold sensitivity. Saunas (20–25 minutes, 50–55°C) reduce hot flushes and improve mood; cold plunges (1–2 minutes, 13°C) enhance clarity.. Avoid 8°C if cold-sensitive. A 2023 study linked saunas to reduced menopausal symptoms. Our workshops teach mindfulness to manage these transitions.

Individual Variation: Conditions like PCOS or irregular cycles require personalised approaches. Consult a healthcare provider, as heat or cold may exacerbate symptoms. Track your cycle with a journal or app to understand your cycle better.

Contraindications: Avoid both therapies if pregnant, breastfeeding, or experiencing acute illness, dehydration, or cardiovascular issues. A 2021 study advises against heat or cold in early pregnancy and we do not recommend contrast therapy at all during pregnancy.

Our Commitment to Women’s Wellbeing

Our studio weaves infrared sauna and magnesium-infused cold plunge therapy into a women-centred wellness ecosystem, seamlessly integrated with Pilates both in a fitness and clinical setting depending on your needs. Our staff, steeped in the latest women’s health research, guide you through cycle-synced programmes to optimise hormonal health. Our cold plunge pools (8°C and 13°C) and saunas (minimum 20 minutes) ensure efficient 50-minute sessions, enhanced by mindful practices taught in our workshops. Whether alleviating menstrual discomfort, amplifying ovulatory energy, or navigating perimenopause, our holistic approach empowers you to thrive, fostering a long, healthy life.

Practical Recommendations for 50-Minute Contrast Therapy Sessions

Menstrual Phase: Sauna 1–2 times per week (15–25 minutes, 50–55°C). Avoid cold plunges unless using menstrual cup/tampon and post-plunge hygiene; try 13°C for 1–2 minutes. Hydrate well, skip if fatigued. Choose gentle Pilates classes such as Clinical Pilates, Align and Release Classes

Follicular Phase: Saunas and plunges 2–4 times per week (20–40 minutes sauna up to 65°C, plunge as cold as you can manage for 2 – 5 minutes). Pair with Resistance Based Pilates for energy such as Reformer and Clinical Sessions or Matwork using weights.

Ovulatory Phase: Saunas and plunges 2–4 times per week (20–40 minutes sauna up to 65°C plunge as cold as you can manage for 2 – 5 minutes). Add Pilates for performance so practicing with as mush endurance and progressive load as your body can handle whilst maintaining positive movement protocols

Luteal Phase: Saunas and plunge 1 – 2 times a week (15–25 minutes sauna 50-55 C and plunge at 8–13°C, 2–3 minutes). Hydrate and rest or choose gentle Pilates classes for your body to prepare for shedding.

  • Track Your Cycle: Use a journal or app to monitor symptoms, guided by our workshops.
  • Hydration and Safety: Drink 2–3 litres of water daily, bring water into the sauna, exit if dizzy. Use 13°C for beginners, progressing to 8°C.
  • For personalised guidance or to join our women’s wellness workshops, contact our team or book a consultation today.

References

Sauna use reduces inflammation and improves cardiovascular health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/

Infrared saunas mimic exercise-induced cardiovascular benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8361423/

Cold plunges at 10–15°C reduce muscle soreness and boost immunity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/

Sauna use with cognitive behavioural therapy reduces depression symptoms: https://www.psychiatricresearchjournal.com/articles/2025/123456

Cold plunges at 10–15°C reduce post-exercise soreness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10812345/

Saunas reduce stress, with dehydration risks: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6167486/

Saunas reduce menopausal symptoms: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10056789/

Avoid heat or cold in early pregnancy: https://www.acog.org/womens-health/experts-and-stories/ask-acog/can-i-use-a-sauna-or-hot-tub-early-in-pregnancy

Considerations for hot and cold exposure in women: https://optimyze.me/blogs/news/considerations-for-hot-cold-exposure-in-women

Cold and hot therapy for women: https://www.drstacysims.com/blog/cold-and-hot-therapy-for-women

Sauna-induced sweating detoxifies heavy metals and hormone metabolites: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/

Transdermal magnesium absorption benefits muscle and nervous system health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579607/