Christopher Ellis explains contrast therapy works by activating your parasympathetic nervous system, not by following strict timers. Stop cold exposure if you start shivering, which can cause afterdrop, a dangerous drop in core temperature. Use how your body feels to guide when to switch between hot and cold.
When it comes to recovery, contrast therapy is great, but more does not mean better. Recovery is all about being parasympathetic, so don't set timers and try to beat the clock. Listen to your body's cues. Spend too long in the cold, you start to shiver, you can experience what's called an afterdrop. Basically, your body sensitizes you to cold. I haven't been through it myself, but I hear it's pretty horrible. The solution? Pay attention to your body. If you start to shiver, get out. In the heat, if it feels sketchy, get out. Contrast therapy is an amazing tool. If recovery is your goal, use intuition and not a timer.
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