They say the leap from hot sauna to cold plunge triggers blood vessels to constrict rapidly, raising one’s heart rate and adrenaline levels, and triggerering the release of feel-good endorphins that reduce pain while also elevating one’s mood. Sometimes referred to as the Nordic Cycle, the process usually involves a 20-minute sauna session, followed by a cold-water dip or cooling shower for 2 to 10 minutes.

The thousand-year-old practice has evolved with technology that makes a steam sauna seem old-fashioned. Spas are introducing Infrared Sauna Therapy that uses warm, infrared lamps that use electromagnetic energy for a wide range of anti-aging health benefits. Infrared saunas generally operate at a range between 120 and 140 degrees F.

At the Wellness Center for Healthy Living (1750 S. King St., 808.258.1901), various infrared settings can be used to promote cardiovascular health, provide pain relief, reduce inflammation, burn calories to help with weight loss, heal wounds and penetrate tissue to stimulate collagen production, helping to reduce wrinkles, improve skin tone and help with acne, eczema and other skin conditions.

But these days, infrared sessions as well as cold plunges can be done in the comfort of your own “home spa.” NYC- based infrared sauna spa HigherDose’s (higherdose.com) sauna blanket was a lock-down, self-care must it seemed, allowing would-be spa-goers to reap the benefits of infrared rays via body-enveloping heated blanket.

Health Korea (healthkoreatv.com) at Ala Moana Center offers the H Solution Infrared Half Sauna. Made of pine, the sitting sauna measures a compact 2-1/2 feet tall and a little larger in width, weighing 77 pounds and reaching a temperature of about 160 degrees.

Aside from the wooden sitting sauna, there’s also a lie-down sauna dome available for home use. The Sauna Dome Luxor ZERO from 1Love Health (1lovehealth.com) provides 360-degree, full coverage infrared ray therapy for maximum absorption.

For those who want to take the cold plunge Diamond Spas (diamondspas. com) specializes in building these kinds of pools for just that. Cold plunge pools are kept at a constant 50 to 55 degrees F. The rapid cooling stimulates blood circulation and detoxification and can aid in relieving muscle and joint pain. It’s definitely an investment, but if one is looking for total wellness at home, it’s something to consider.

Even so, the hot/cold experience is not for everyone. It’s not recommended for pregnant women and those with heart conditions. Because of the rapid fluctuations in temperatures, consultation with a doctor is recommended for those with health issues.

Otherwise, you may be surprised how much pleasure a few minutes of pain can bring.