Introduction to Contrast Therapy
What contrast therapy is, where it comes from, and how heat, cold, and contrast are used in modern practice.
KEY OUTCOMES
A clear understanding of how the nervous system responds to stress and recovery
Practical knowledge of cold, heat, and contrast cycles
Tools to manage the shock response using breath
Awareness of safety, limits, and readiness
A 30-day plan you can apply at home or in professional settings
What You'll Learn
Module 1
Module 2
Cold Exposure and Recovery
How cold exposure affects the body and nervous system, including recovery, inflammation, and adaptation.
Module 3
Heat Therapy Fundamentals
How heat and sauna influence circulation, relaxation, mobility, and cardiovascular health.
Module 4
The Science of Heat and Cold
How the body adapts to temperature stress, informed by current research and evidence-based protocols.
Module 5
Circulation and Contrast Effects
How alternating heat and cold impacts circulation, lymphatic flow, and muscle recovery.
Module 6
Mental Resilience and Stress
How controlled stress influences mood, focus, and resilience, and what contrast teaches about stress response.
Module 7
Breathwork and Cold Exposure
Using breath before, during, and after cold exposure to manage the shock response and support regulation.
Module 8
Tools, Equipment, and Setup
Practical guidance on ice baths, cold showers, saunas, and accessible at-home setups.
Module 9
Safety, Contraindications, and Limits
Safety guidelines, contraindications, and how to recognize when to pause, adjust, or stop.
Module 10
Building a Sustainable Practice
How to integrate contrast into daily or weekly life with consistency and care.
Who This Is For
Individuals new to contrast therapy
High performers and athletes
Individuals wanting to improve stress, focus, sleep, & recovery
Anyone seeking a clear starting point
MEET OUR TEAM
Lisa Kricfalusi
Lisa is the founder and lead facilitator of Unbounded, shaping the practice through years of lived experience with cold, heat, breath, and group leadership.
Tiz McNamara
Breathwork, meditation, and practitioner trained in contrast therapy, Compassionate Inquiry, and trauma-informed somatic approaches.
AS FEATURED ON
ALL YOU NEED TO KNOW
Do I need prior experience?
How long do I have access?
Is this required for certification?
ONE LEARNING PATH. THREE STAGES.
ONLINE
ONLINE
IN-PERSON
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