Cold plunge seems to be on everyone&rsquo;s 2025 wellness agenda, with A-listers like Jennie, Hailey Bieber and Kendall Jenner putting it on the radar, radiating that enviable inner glow. So, partly out of curiosity and partly for work, I did some browsing on the internet and that&rsquo;s when I came across contrast therapy, basically a ritual that alternates between sauna and cold plunge. It felt like the timing couldn&rsquo;t have been better because Rise &amp; Plunge had just opened its door last July &mdash; I booked a session and was ready to dive in (literally).

Located at 1 Mont Kiara, Rise &amp; Plunge is next to fitness clubs, spas, grocery stores and everyday spots, making it easy for the community to access contrast therapy and incorporate it into their wellness routines. Richard and Rachael Prentice, the founders behind Rise &amp; Plunge, were looking to reshape their lifestyle while stepping away from the corporate world and navigating a series of miscarriages.
&ldquo;Life kind of guided us towards a change. We stopped drinking, started exercising daily, stumbled upon contrast therapy during our travels, and I found myself pregnant three months later,&rdquo; said Rachael. &ldquo;I wouldn&rsquo;t say it&rsquo;s all down to contrast therapy, but we&rsquo;ve found it contributes to our wellbeing in a holistic way with so many health benefits.&rdquo; While contrast therapy is prominent overseas, it&rsquo;s less so in Malaysia, &ldquo;People typically buy tons of ice to fill the tub, which isn&rsquo;t sustainable for us here.&rdquo; With a passion for making contrast therapy accessible and available, the couple started the first contrast therapy studio in Malaysia.

WHAT IS CONTRAST THERAPY?
&ldquo;Contrast therapy uses hot and cold temperatures to trigger physiological responses within the body,&rdquo; said Rachael. &ldquo;Muscle recovery, metabolism regulation, inflammation &nbsp;reduction and immune support are some of its most known benefits, but it also helps with stress and sleep.&rdquo; At Rise &amp; Plunge, a 45-minute session involves 35 minutes in the infrared sauna and 6 minutes in the cold plunge. &ldquo;We use a carbon panel infrared sauna because it gives an even distribution of heat across the body, nice and gentle,&rdquo; she said, adding, that unlike a traditional sauna that heats the environment, it&rsquo;s more comfortable and deeply relaxing for longer sessions.&rdquo;
Rachael continued, &ldquo;The heat helps blood vessels to dilate and circulation to increase, and that&rsquo;s when your body starts to relax and detoxify.&rdquo; The transition from hot to cold is key, but apparently, the regulation is just as major. &ldquo;Your body enters a survival mode the moment you step into the cold plunge, and you&rsquo;ll feel a tingling sensation at your fingertips and toes. That&rsquo;s the blood flowing to your vital organs to protect them,&rdquo; she explained. &ldquo;Then, when you step out, freezing, it triggers your body&rsquo;s shiver response to redistribute the blood and warm you up. This whole process helps burn fat, stimulates metabolism and gives you that dopamine hit.&rdquo;

WHAT TO EXPECT AND PREPARE
&ldquo;Our sauna can go up to 65&deg;C and we usually run the cold plunge between 6&deg;C to 9&deg;C,&rdquo; said Rachael. &ldquo;That&rsquo;s pretty much perfect to get the optimal benefits of contrast therapy.&rdquo; As a first-timer, I was encouraged to take a moment in the sauna and try my best for the cold plunge. The first few minutes were challenging &mdash; without any device, it was just me, my ADHD thoughts and the heat. But as soon as the pores opened and my skin began to breathe and sweat, I settled into a sense of tranquillity. The cold plunge, however, was a shock to the system. I prepared myself with some breathing practices before taking the plunge, lasting less than 30 embarrassing seconds on the first attempt. Still, I braved it for the second and even third time.

THE TAKEAWAY
I would absolutely give it another go. Like Rachael said, the idea is to challenge your body with a little controlled stress, just enough to push it beyond its limit, and doing that awakens your senses and energy. &ldquo;It&rsquo;s like when you get too comfortable in life, things can get complacent,&rdquo; she said. And I get what she meant after experiencing it myself &mdash; the cold plunge was a bit of a nerve-wracking situation but I walked out of the studio feeling reset with a euphoric rush of circulation.

WHAT ELSE TO KNOW?
Contrast therapy is customisable to meet individual health and wellness goals. &ldquo;Anyone between 16 and 75 can safely benefit from it,&rdquo; shared Rachael. &ldquo;We have clients with diabetes who visit daily because they find contrast therapy helps regulate their sugar spike, others come for post-workout muscle recovery and some just pop by for quick pick-me-up. We tweak the temperature and timing to ensure they make the most of it.&rdquo; When asked about cold plunging during menstruation, Rachael reassured me that it&rsquo;s safe but advised keeping it to just one minute. &ldquo;The best time for it is during the ovulation phase when estrogen peaks, it helps support mental clarity and physical performance,&rdquo; she added.
Lastly, for those looking to incorporate contrast therapy into their wellness routine, it works best when supplemented by mindful lifestyle choices!

Rise &amp; Plunge is located at Level 2, 1 Mont Kiara Jalan Kiara, Mont Kiara, 50480 Kuala Lumpur.

I tried the viral contrast therapy for the first time at Rise & Plunge

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