A cold, wet, and rainy day in a muddy field outside Newcastle isn’t exactly where you’d expect to find life-changing inspiration. But that’s exactly what happened!
A few years ago, when my kids were still pre-teens, my husband and I took a trip to visit his hometown., I hadn’t planned on spending a soggy afternoon wandering through ancient ruins—but we ended up at Chesters Roman Fort on the edge of Hadrian’s Wall.
Chesters was once home to 500 Roman cavalrymen. They were stationed to guard the empire’s frontier during the 3rd century AD. Among the remains of their barracks stands something remarkable: the best-preserved Roman bathhouse in Britain.
I wasn’t really paying attentiong at first—I was more concerned with my youngest son falling in one of the ancient baths! But it’s only recently that I began thinking of it again. The soldiers at Chesters had sweating rooms (sudatoria) to release toxins, hot rooms (caldaria) to ease tension, and cold plunge pools (frigidaria) to invigorate their bodies.
The baths weren’t just about washing off the day—they were about recovery. The Romans even built an underfloor heating system to ensure the spaces stayed warm.
And here’s what really stopped me.
These weren’t men on holiday.
These were Roman soldiers—tough, battle-hardened men. They marched for days, fought bloody wars, and they had baths designed to help them rest and recharge.
It hit me: if the Romans, with all their grit and glory, valued rest so deeply, why do we treat it as optional today?
Mens sana in corpore sano—a healthy mind in a healthy body. The phrase has been around for thousands of years, and that cold, muddy day in Newcastle, I realized it might be the key to everything.
Contrast Therapy: Healing Through Heat and Cold
One of the first things I needed to fix when I started my wellness journey was my neck and shoulders.
Years of working too hard and resting too little had left them in a near-constant state of tension and pain. I was tired of shrugging it off (literally). As it turns out, there’s nothing better than “contrast therapy” especially when you understand the science behind it.
I found a fascinating study on cold therapy in the National Library of Medicine that confirmed what I already suspected: hot and cold therapy isn’t just a feel-good practice—it actually works.
The study demonstrated that hot-cold contrast therapy (HC) reduces muscle stiffness, fatigue, and muscle hardness. The greater the cooling effect, the greater the relief.
Cultures around the world have developed techniques over thousands of years using the power of heat and cold:
- In Scandinavian countries, saunas have been a cornerstone of wellness for thousands of years.
- In ancient Egypt, written texts describe the use of cold therapies for healing.
- Across the Americas, Indigenous peoples used sweat lodges for both physical recovery and spiritual cleansing.
- Japanese bathing culture integrates hot soaking and cold plunges into daily life for relaxation and health.
- And of course, the Romans built sweating rooms, hot caldaria and cold plunge pools into their wellness rituals.
The combination of heat and cold is universal for a reason: it works.
But let’s be real.
Most of us don’t have a hot tub or cold plunge pool sitting in the backyard. So how can we bring this powerful practice into an at-home spa routine? Stay with me. I’ll show you how.
A Simple Home Contrast Therapy Routine
You don’t need a fancy spa setup to enjoy contrast therapy. A cold bath and a hot shower can work wonders—and you can do it right at home.
I found advice from Andy Galpin, Professor of Kinesiology at California State University, Fullerton, who shares a simple and effective routine. To experience the benefits of heat and cold, here’s what to do:
- Cold: 3-5 minutes (a cold bath, or as cold as you can handle)
- Heat: 10-20 minutes (a hot shower, or a hot tub if you have one)
- Repeat: If you have the time, cycle through 3 rounds of cold and heat.
I usually set aside 30 minutes every week day for my home spa time. I do two cycles: 3 minutes of a cold bath and 10 minutes of hot shower.
And here’s the beauty of it: If you don’t have time for three rounds, just do one cycle!
Oh, and end on a hot cycle—you’ll sleep AMAZING!
NOTE: I am not a doctor or medical professional. This routine may not be suitable for everyone, especially those with cardiovascular conditions or other medical concerns. If you’re not sure this is good for you, please consult with a healthcare professional before starting any hot-cold contrast therapy.