Contrast therapy follows a simple sequence. Step into the heat, immerse yourself in the cold, rest and repeat. The practice has moved from the athlete’s recovery room into mainstream wellness, and it now shows up everywhere from destination spas to home bathrooms. At Sunriver Resort in Central Oregon, winter supplies the cold outdoors, while The Spa at Sunriver Resort offers a private space to work through the full sequence indoors.

How Contrast Therapy Works
Heat dilates blood vessels and cold constricts them, so alternating between the two creates a repeated circulatory response. Studies have found that contrast bathing may help reduce muscle soreness after intense exercise, while cold exposure can temporarily raise norepinephrine, which contributes to the alert, energized feeling many people notice after immersion.

Sauna use has its own long-term appeal. Decades of research, particularly from Finland, have linked regular sauna bathing with a lower risk of certain cardiovascular outcomes, along with links to lower stress, better sleep and overall well-being.

Cold Immersion in the Deschutes River at Sunriver Resort
You can create a version of contrast therapy almost anywhere with a shower. But winter at Sunriver Resort adds something a backyard tub or gym locker room cannot offer.

The Deschutes River runs through the Resort at roughly 35°F to 45°F in winter, fed by the mountain snowpack that supplies one of the country’s largest spring-fed river systems. For guests ready for true cold immersion, the river offers a natural alternative to refrigerated plunge tubs and ice baths, and the crisp Central Oregon air extends the experience beyond the water.

“Creating a healing space with intention around the experience adds a layer that is difficult to recreate at home or in a typical gym setting,” says Michelle LaCroix, Spa Director at The Spa at Sunriver Resort. “When the environment is thoughtfully designed, it allows your nervous system to fully relax and let go.”

Inside the Oasis Room at The Spa
For a controlled experience year-round, The Spa’s Oasis Room brings the practice indoors. The private room pairs an infrared sauna with a soaking tub and a triple-headed shower.
The Spa’s infrared sauna offers a gentler approach than a traditional sauna. It operates at a lower temperature and uses near-, mid- and far-infrared wavelengths to warm the body. According to LaCroix, infrared warmth reaches the mitochondria inside the body’s cells, where it may support cellular energy and nitric oxide signaling, along with processes involved in collagen production and skin regeneration.

A typical session begins with 10 to 20 minutes of infrared heat, followed by one to two minutes of cold water and several minutes of rest. Repeat the sequence two or three times, then move into a magnesium-and-birch soak and finish in the relaxation room with tea and rosemary cookies.

There is a reason contrast therapy feels particularly at home at Sunriver in winter. The heat is something you seek out, stepping into the sauna or a warm soak. The cold is simply the season: in the river, in the air and in the landscape.

Plan Your Winter Wellness Stay
From the infrared sauna to special events like the three-day Holiday Wellness Workshop, there are even more ways to restore this season at Sunriver Resort. Book your treatment at The Spa at Sunriver Resort or explore the full calendar of wellness events.

Hot, Cold, Repeat: How to Try Contrast Therapy at Sunriver Resort This Winter

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