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In today’s fast-paced lifestyle where stress builds up, hormonal fluctuations can become more than just an occasional mood shift or cramps — they can disrupt sleep, energy levels and wellbeing. That’s why contrast therapy — the combination of heat (sauna) and cold (ice baths) — is becoming a top choice for women seeking recovery, balance and hormonal regulation. At the heart of Singapore’s wellness landscape, the upcoming Sochill Bath Club in Holland Village is designed to bring this science-backed ritual into a social, accessible space. What is Contrast Therapy — And Why It Matters for Women Contrast therapy (also referred to as hot/cold immersion) involves cycling between heat exposure (for example a Finnish sauna or hot tub) and cold exposure (ice baths or cold plunge). This alternating process activates vascular changes — vasodilation in the heat, vasoconstriction in the cold — which in turn stimulates the autonomic nervous system and influences hormonal regulation. Many women face unique hormonal and metabolic challenges. Contrast therapy offers a science-backed way to address them. Here's why: Improved circulation from contrast cycles helps flush waste and supports lymphatic function—important for hormonal health and inflammation. Sauna use reduces cortisol levels and helps shift into parasympathetic state (rest-and-digest) which supports hormonal balance, especially during PMS or perimenopause. Cold exposure triggers dopamine and norepinephrine, improving mood and focus—helpful when hormonal fluctuations affect clarity and energy. Thermal exposure in women with PCOS demonstrated improved cardiovascular markers and reduced sympathetic nerve activity via heat therapy — showing heat/cold isn't only about recovery but broader endocrine health.  Tailored Contrast Routines for Women Since female hormonal physiology can vary (menstrual cycle, perimenopause, postpartum), contrast therapy routines can be adjusted to honour those shifts: During menstruation , opt for shorter cold exposures (30–90 secs) or favour warmth (sauna/hot tub) since the body might be more sensitive. During the follicular / ovulation phase (when estrogen is high and energy tends to peak), a slightly longer cold plunge (1–3 min at ~12-15 °C) followed by heat can boost circulation and mood. In the luteal phase / PMS period , shorter cold exposures and moderate heat can help manage inflammation, bloating and mood shifts. A recommended beginner protocol might look like: 10 minutes in sauna or hot bath (75-85 °C), then 1–2 minutes in cold plunge (12-15 °C), repeat 2 cycles, and finish with cold if your goal is alertness, or heat if your goal is calming. Introducing Sochill Bath Club — Wellness Re-imagined in Holland Village Launching in Q1 2026 , Sochill Bath Club in Holland Village is built around the idea of social wellness —recovery not as a solo luxury but a communal, consistent ritual for everyday heroes. Their tagline, “Everyday recovery for everyday heroes”, emphasises that hormonal wellness isn’t just for athletes but for anyone wanting more balance, resilience and calm. Features you’ll find at SoChill: Finnish sauna and hot magnesium tubs for comprehensive heat therapy. Ice-bath plunge pools and ice buckets for cold immersion and contrast therapy. Café & community lounge area: recover with friends, swap stories, connect. Instead of treating sauna and ice baths as one-off experiences, Sochill positions them as regular recovery rituals embedded in your lifestyle. And for women looking to support hormonal regulation, the design merges comfort, science and sociability. Conclusion Hormonal balance and wellness don’t need to be daunting—contrast therapy offers a powerful, accessible way to reset your body, mind and mood. With its opening in Q1 2026, Sochill Bath Club brings this into a social, stylish and science-backed environment right in Holland Village. Whether you’re navigating hormonal shifts, juggling stress or simply want a reliable recovery ritual, the combination of Finnish sauna, ice baths and community wellness might be exactly what your routine needs. Rebecca

Most of us have forgotten what it means to truly rest. We take holidays that don’t slow us down, scroll through moments that don’t fill us up, and call it recovery. But real recovery isn’t about escaping life - it’s about returning to it. I learned that through contrast therapy. Years of building, training, and pushing taught me how easy it is to lose touch with yourself in the noise. But the moment I stepped into the cold, something shifted. My thoughts got quieter. My breath slowed. The stress didn’t disappear, but it stopped owning me. That reset - that return to clarity - is what SoChill Bath Club is about. At our space in Holland Village, we’re bringing together Finnish saunas, ice baths, and hot magnesium tubs designed for modern life. A place where you can pause, recharge, and reconnect with yourself. When you sit in the heat, your body opens up. When you drop into the cold, your mind clears. And when you step out, you feel balanced again. That’s the power of contrast therapy - it’s not just temperature changes - it’s a whole transformation. What Is Contrast Therapy? Contrast therapy (also called hot-cold immersion) involves alternating between heat (such as a Finnish sauna) and cold (such as an ice bath or bucket). This alternating pattern triggers physiological responses like vasodilation (widening of blood vessels in heat) and vasoconstriction (narrowing of vessels in cold). Research shows these transitions support circulation, muscle recovery, immune function, and mental clarity.  Why It Works Circulation & recovery: Heat causes blood vessels to dilate, increasing blood flow and nutrient delivery. Cold then constricts them, flushing out metabolic waste and reducing inflammation. This “pumping” effect accelerates recovery. Mental clarity & resilience : Immersing in cold releases norepinephrine, boosting alertness and mood. Saunas trigger heat-shock proteins, helping regulate stress hormones. Immune & metabolic benefits: Regular contrast routines are linked to immune support and may activate brown adipose tissue, which enhances metabolic health. How To Do It A simple protocol to start: Spend 5–10 minutes in a sauna or hot bath. Move to an ice bath for 1–3 minutes (around 4–15°C). Repeat 2–3 cycles. Finish on cold if you want to feel alert. Beginners should start gently - shorter cold exposure and fewer cycles - and always hydrate before, during, and after. Listen to your body. If you feel dizzy or start trembling, it’s time to stop. If you have cardiovascular issues, open wounds, or are pregnant, consult a healthcare professional before participating. Inside Sochill Bath Club Located in the heart of Holland Village, Sochill Bath Club opens in early 2026 to make recovery accessible for everyone. Our tagline, “A social bath club for everyday heroes,” reflects our belief that recovery isn’t a luxury - it’s essential. What to expect: Finnish sauna and hot magnesium baths for deep heat, circulation, and muscle relief. Ice baths and ice-bucket experiences for alertness, inflammation control, and regeneration. Café & lounge area to unwind and reconnect after your session. Why it’s different: Convenient central location for frequent visits. Focus on accessibility and balance - not exclusivity. Built on proven contrast therapy principles: Heat. Chill. Repeat. Here’s to your body, mind, and mood - may they reset, recharge, and rise. Philipp