Going out in London used to mean pints in a pub garden and a hangover. Now, it means sitting half-naked in a sauna before plunging into ice-cold water. Welcome to the capital’s hottest (and coldest) new wellness ritual.
Hot and cold therapy, or contrast therapy if we’re being technical, is exactly what it says on the tin. The practice involves alternating between intense heat (usually a sauna or steam room) and intense cold (think ice baths or outdoor dips). It’s worth noting that if you have any cardiovascular or blood pressure conditions, you should seek medical advice before giving it a go.
Despite what TikTok might suggest, this isn’t a new trend. The Romans were doing it in ancient bathhouses, and in Nordic countries it has long been standard practice. But in 2026, the sauna has become London’s hottest third space. It’s communal, grounding, and feels good in a way that doomscrolling never could.
Don’t just take my word for it. According to Madalena Miles, an instructor at Ice Tribe UK, “The most well-supported physical benefit of contrast therapy is improved circulation from the hot-cold shifts, which can help reduce inflammation and ease muscle soreness.”
She adds, “Deliberate cold exposure is linked with boosts in neurotransmitters like dopamine, which can improve mood and alertness.”
“Contrast sessions end up feeling a bit ceremonial,” says Miles. “It taps into an ancient and eternal human need for communal processes of release and emotional expression.” She believes that the recent craze for contrast therapy “speaks to a gap in modern life”. “Many of us live individually and don’t have shared spaces to physically release stress or feel big sensations together,” she says.
When practised mindfully, contrast therapy can be a powerful way to reconnect with your body. If you’re looking to swap the pub for a plunge, here are the best spots in town:
£ – under £20
££ – £20 to £35
£££ – over £35
Hackney Wick, Stratford, Camberwell, Peckham, Walthamstow
£
Grassroots and proudly community-led, this is hot and cold therapy at its most wholesome. Expect wood-fired saunas, open-air plunges, and homemade herbal tea. With concession pricing for students and NHS workers, as well as designated sessions for trans and queer people, everyone is welcome.
Best for: Outdoor purists.
Vibe: East London allotment.
Pro tip: Book ahead – weekend slots fill up fast.
Hackney, Brixton
£
Tucked inside this iconic climbing spot is an experience made for recovery. It’s compact and unfussy. Add their eucalyptus steam into the mix and it becomes the kind of place you want to gatekeep. Come for the bouldering, stay for the hot and cold.
Best for: Post-climb muscle recovery.
Vibe: Simple but effective.
Pro tip: Go midweek if you want the place to yourself.
Hoxton, Chiswick
£££
This authentic Russian banya experience doesn’t mess around. Expect an array of treatments, from salt scrubs to parenie (where you’re thwacked with leafy branches to boost circulation). It’s a full spa experience rooted in tradition. You’ll leave feeling reborn.
Best for: Traditionalists.
Vibe: Hardcore steam, zero pretension.
Pro tip: Try the parenie treatment – you won’t regret it.
Canary Wharf
£££
Home to the UK’s largest sauna, a 65-person coliseum-style space with a custom sound system, ARC blurs the line between nightclub and spa. There are guided ice baths, soundscapes, aromatherapy, and DJ-led social nights. It’s immersive, theatrical, and unapologetically extra.
Best for: Making wellness a night out.
Vibe: Basement rave.
Pro tip: Go on Thursday or Friday for the DJs!
Royal Victoria Dock
££
Dockside views, authentic wood-fired saunas and the choice between a plunge pool or an optional open-water dip in the Thames (if you’re feeling brave). This is how the Norse do it.
Best for: Open-water enthusiasts.
Vibe: Scandi harbour.
Pro tip: Book a sunset slot.
Clapton
££
This cult fitness studio takes hot and cold as seriously as pilates. Their compact contrast setup includes guided sessions and premium packages. It’s less spa indulgence, more performance reset.
Best for: Post-HIIT reset.
Vibe: Industrial minimalism.
Pro tip: Pre-order a smoothie so it’s waiting when you’re done.
TIPS
- Start with 10-15 minutes in the sauna. Ease into it and let your body adjust.
- Spend 30-90 seconds in the cold plunge. Focus on slow and steady breathing.
- Repeat 2-3 rounds. Don’t push yourself – this isn’t an endurance sport.
- Stay hydrated. Be sure to replace all that sweat leaving your body.
- Listen to your body. If you feel nauseous or dizzy, get out immediately.
- Wear a sauna hat. It protects your head, hair, and ears from extreme heat.
- Bring flip flops – for hygiene as well as grip.
- Bring two towels. One to sit on in the sauna and one to dry off afterwards.