The System is the Stimulus: Why Cedarwood Elements is the Answer to the Contrast Therapy Crisis

In the rapidly evolving landscape of global wellness, a paradoxical trend has emerged. From the sleek recovery lounges of Sydney to the traditional sauna hubs of Ireland, contrast therapy—the deliberate alternation between heat and cold—is more popular than ever. Yet, as  Dr. Susanna Søberg, founder of the  Søberg Institute, recently noted in  The Thermalist® Journal, most of these spaces are fundamentally underperforming.

The industry has mastered the architecture of wellness but neglected the physiology of progression. At Cedarwood Elements, we recognize that a beautiful cold plunge and a high-end sauna are merely tools; without a structured system, they are noise. By bridging the gap between exceptional design and human physiology, Cedarwood Elements is transforming contrast therapy from a fleeting amenity into a structured intervention for metabolic and nervous system health.

As Dr. Søberg points out, the industry currently operates on what she defines as the “Illusion of Access”: the flawed belief that providing high-end equipment is equivalent to providing a health outcome. The assumption is simple—if you build a beautiful cold plunge and a high-performance sauna, the benefits will follow. However, as her research in  The Thermalist® Journal highlights, “the body does not respond to isolated exposures. It responds to patterns.”

Without a defined system, the very environment designed to improve metabolic health and regulate the nervous system becomes “physiological noise.” When guests move between heat and cold without a defined starting point, structured progression, or an understanding of their own baseline, the body receives conflicting signals. Instead of a strategic hormetic stress response that builds resilience, the body often remains in a state of acute shock, failing to achieve the deep, lasting cellular adaptations—such as brown fat activation and reduced systemic inflammation—that contrast therapy is capable of providing.

This is the key misunderstanding that Cedarwood Elements addresses: Contrast therapy is not the cold plunge, the sauna, or even the act of moving between the two. Contrast therapy is therefore not the equipment; it is the system of application around them. Access is merely the baseline; structure is what creates results.

To bridge this gap, Cedarwood Elements has moved beyond the industry-standard “drop-in” model. We believe that true physiological change cannot be rushed or squeezed into a sixty to ninety-minute window between errands. This is why our experience requires at least an overnight stay at  The Barnfield Suites. By controlling the environment, the duration, and the frequency of exposure, we remove the guesswork and provide the precision and consistency over time that Dr. Søberg identifies as the missing layer in modern wellness spaces.

Our goal is to shift the guest experience from a fleeting “wellness amenity” to a structured intervention. In this private and safe space, guests are not just “using a sauna”; they are participating in a repeatable, adapted system designed to fundamentally change their metabolic and psychological health.

When Dr. Søberg speaks about the “system,” she isn’t referring to the plumbing of a cold plunge or the heater in a sauna. She is referring to the deliberate, science-backed framework that governs how these stressors are applied to the human body. In her research, “the system” means moving beyond random exposure and into a calculated rhythm of activation and recovery. It requires removing “cognitive load”—the stress of having to figure out what to do next—because mental vigilance blocks the very physical restoration you are seeking.

Cedarwood Elements addresses this “system challenge” by taking the guesswork entirely out of your hands. While most public spas leave you to “choose your own adventure,” our 4 Foundational Elemental Journeys function as the architecture for your nervous system. By providing a structured, guided sequence, we move you from a state of “vigilance” (which triggers cortisol) into a state of “coherent adaptation” (which triggers resilience).

We have categorized the contrast experience into a proprietary system of structure, progression, and defined starting points. This is experienced through our  4 Foundational Elemental Journeys, where every detail is infused with intent to support you physically, emotionally, and psychologically:

This journey focuses on stabilization and establishing your baseline. Supporting activities like barefoot grounding or mindful silence prior to the circuit help anchor the nervous system, preparing the body to feel safe and supported.

Centred on fluidity and emotional release, this ritual utilizes the hydrostatic pressure of the cold plunge to encourage “flow”. Individual reflection or ritual teas served after the circuit support the body’s natural healing and adaptation.

Designed to expand the mind and modulate the stress response, this ritual incorporates breathwork and sensory light therapy. Group or individual intentional breathing exercises prior to exposure create the mental clarity needed to navigate the intensity of the circuit.

The focus here is transformation through intensive heat, triggering heat-shock proteins and metabolic firing. High-energy ritual activities or aromatherapy prior to the sauna ignite your internal willpower and resilience.

Cold exposure enhances lymphocyte circulation and natural killer cell activity, while heat promotes sweating and detoxification (  Pedersen & Hoffman-Goetz, 2000). Together, they support immune vigilance, which is particularly important during hormonal transitions and postpartum recovery.

Dr. Søberg argues that the value of contrast therapy lies not in the infrastructure, but in how it is used. There is currently a profound gap in the industry. On one side, we have architects and designers creating exceptional physical environments. On the other, we have human physiology—nervous system regulation and metabolic adaptation—which require precision, progression, and consistency over time.

Cedarwood Elements bridges this gap by providing the structure missing from modern wellness spaces. We integrate multi-sensory layers that support the psychological and physiological aspects of the journey:

• Guidance for Self-Guided Circuits: We empower our guests by providing detailed guidance for self-guided sessions. This allows guests to move through their circuits with autonomy while remaining within a scientifically-backed structure.

• Precision & Progression: Guests are allowed two sessions per day, each consisting of at least two circuits.
• The Power of Repetition: This specific frequency aligns with Dr. Søberg’s focus on metabolic firing and brown fat activation. The body requires repeated thermal stress to move beyond an “acute shock” and into a state of long-term adaptation. By providing two daily touchpoints, we ensure the nervous system “learns” to oscillate between high-stress (hormetic) and high-recovery states efficiently.

• Catered Thermal Gradients: We curate each circuit’s temperature—both in the sauna and the cold plunge—specifically for the guest. Whether you are establishing a baseline in an Earth Ritual or pushing metabolic boundaries in a Fire Ritual, the temperatures are adjusted to ensure a productive hormetic stress response without overwhelming the system.

• Building Tolerance, Not Just Enduring: We focus on how your body reacts. For some, 15°C provides the ideal stimulus for recovery; for others, 8°C is required to trigger the necessary catecholamine release (Dopamine and Norepinephrine). Our guidance for self-guided circuits helps you identify your own “shiver point”—the physiological marker Dr. Søberg identifies as the key to increasing heat production and brown fat activation.

• Dynamic Adaptation: Your body is not the same on Day 1 as it is on Day 30 of a Longevity Residence stay. As your core body temperature regulation improves, our system evolves. We look at factors like core temperature drop and muscle recovery to ensure your progression is never stagnant.

• Brown Fat Recruitment: This natural reheating process is the primary trigger for Brown Adipose Tissue (BAT) activation. If you immediately take a hot shower or wrap yourself in an electric blanket, you “mute” the metabolic signal.

• Autonomic Resilience: By moving through a structured circuit, you are teaching your nervous system to move from sympathetic (stress) to parasympathetic (rest) with ease. This “autonomic flexibility” is the hallmark of true health and longevity.

• The Psychological Layer: We go beyond the physical by incorporating ritual activities, aromatherapy, and ritual teas.
  
• Holistic Modulation: Aromatherapy and ritual tea service are not mere luxuries; they are sensory anchors. Research suggests that specific scents like lavender or eucalyptus can alleviate physiological symptoms such as anxiety and fatigue. By weaving these into the journey, we address the emotional and spiritual support that Dr. Søberg identifies as missing in commercial “spa” settings.
  

• The 7 Ritual Restorative Beverages:
• Strategic Nutrient Timing: Dr. Søberg’s research emphasizes the importance of the recovery phase. We facilitate this with 7 hand-selected ritual beverages, each designed to support a specific physiological requirement of the journey.
• Matcha & Ube: Rich in antioxidants to combat oxidative stress post-heat exposure.
• Magnesium Bisglycinate: Essential for nervous system regulation and muscle recovery, helping the body transition from a hormetic stress state to deep relaxation.
• Collagen & Proteins/Greens: Providing the structural building blocks for cellular repair and metabolic health.
• Turmeric Golden Milk & Beetroot: Potent anti-inflammatories and nitric oxide boosters that support cardiovascular health and blood flow—perfectly complementing the circulatory benefits of the contrast circuit.

• Sensory Integration: Varying levels of light therapy and sound therapy are choreographed to match the “Elemental Journey” the guest is currently navigating.
• Neural Coherence: Just as the body responds to thermal patterns, the brain responds to sensory patterns. Our light and sound choreography aims to reduce “physiological noise”. Using auditory and visual stimuli helps organize the sensory system, leading to more adequate adaptive responses and reduced stress—essential for successful metabolic intervention.

In her latest research and recent podcast discussions, Dr. Søberg has pivoted toward a critical distinction: the difference between exposure and interaction. Most people approach contrast therapy as a passive act—something done to the body. At Cedarwood Elements, we teach you to do it with the body.

Contrast therapy at Cedarwood is an active interaction with your physiology. When you step into our 100°C sauna or our 4°C cold plunge, you are not just “going through the motions.” You are participating in a science-backed system of thermal practice. This intentionality is what allows the body to move past the initial shock and begin the deep work of regulating stress.

Modern life often leaves our nervous systems “stuck”—either in a state of high-alert (sympathetic) or complete burnout (parasympathetic). Dr. Søberg notes that structured thermal stress can help the body “learn to regulate itself again.” By applying heat and cold intentionally, you create a controlled environment where your nervous system can practice oscillating between extremes. This “nervous system reset” is only possible when the environment is curated to remove the “noise” of the outside world.

It is important to clarify: Cedarwood Elements is not a spa, nor is it simply a contrast therapy or sauna studio. While the aesthetics are world-class, we are not focused on the visual “wellness” trend. We are a curated, elevated journey where the sequence and atmosphere are meticulously structured.

At Cedarwood, guests are never left to “figure things out by themselves.” From the clarity of our self-guided circuits to the intentional atmosphere of our private suites, every element is designed to lead you away from a “drop-in” mentality and toward a deep, ritualistic mastery of your own biology.

At Cedarwood Elements, we believe that true transformation cannot happen in a sixty-minute “drop-in” window. To move the needle on health, the environment must be controlled and the commitment must be deep. This is why our experience requires at least an overnight stay, with programs extending up to longevity residence stays of 30 nights or longer.

This residency model provides a private, safe space for guests to continue their journey with absolute structure. By removing the frantic nature of modern “wellness-on-the-go,” we allow the body to settle into the patterns it craves.

As Dr. Søberg notes, the body does not respond to isolated exposures; it responds to patterns. Without them, you get an experience—and experiences, while valuable, rarely create lasting physiological change.

• The Industry Gap: Access is not enough; structure is what creates results.
• Evolution of Wellness: With this shift, the role of contrast therapy evolves from a wellness amenity to a structured intervention for metabolic and nervous system health.

By providing a residence-based model, Cedarwood Elements ensures that “access” is replaced by “structure.” Our goal is to ensure that every minute a guest spends in our space contributes to a larger, cumulative physiological benefit that lasts long after they leave.

A critical, yet often overlooked, component of Dr. Søberg’s research is the role of the nervous system in thermal adaptation. For the body to move from “shock” to “adaptation,” it must feel fundamentally safe. In a public or high-traffic “drop-in” center, the brain remains in a state of hyper-vigilance, which can blunt the very metabolic and hormonal benefits guests are seeking.

The Barnfield Suites at Cedarwood Elements were designed to solve this “Safety Gap.” By requiring an overnight stay, we provide a private, curated sanctuary that acts as a container for your progression. This residential model supports your journey in three distinct ways:

• Circadian Alignment: Metabolic health is deeply tied to light and sleep cycles. By staying onsite, your Elemental Journeys are synchronized with your natural circadian rhythm. Morning sessions focus on “Igniting” (Fire/Air), while evening sessions transition into “Grounding” (Earth/Water) to prepare the body for deep, restorative sleep.
  
  
• The Post-Exposure Window: Dr. Søberg’s research emphasizes the importance of the after-drop and natural reheating. At The Barnfield Suites, you aren’t rushing to a car or a busy street immediately after a circuit. You have the private space to allow your body to reheat naturally—a process essential for brown fat activation and metabolic firing.
  
  
• Eliminating “Time-Stress”: True nervous system regulation cannot happen “on the clock.” Our suites remove the external pressures of the outside world, allowing you to focus entirely on the sensory integration of light, sound, and ritual. This deep immersion is what allows the transition from a wellness experience to a life-altering structured intervention.

Between your daily sessions, Cedarwood Elements provides what we call “The Third Space.”  This is the crucial integration period where your brain and body “print” the data received during thermal exposure. By providing ritual activities  and a quiet residential environment, we prevent “sensory override.” This ensures your nervous system doesn’t just survive the heat and cold, but actually integrates the lesson, leading to long-term homeostasis  and improved resilience.

Many wellness enthusiasts and professionals invest in Dr. Søberg’s Thermalist® Method at Home or her Instructor Certification to understand the “why” behind the “wet.” These intensive programs cover critical modules that are often missing in commercial wellness spaces:

• The Physiology of Micro-Stress: How specific doses trigger brown fat thermogenesis.
• Safety & Contraindications: Ensuring thermal stress remains “hormetic” (beneficial) rather than harmful.
• Functional Breathwork: Using breath as a “remote control” for the nervous system.
• Metabolic Habituation: The science of how the body “learns” to stay calm and metabolically active.

At Cedarwood Elements, we have integrated a selection of these modules into the guest experience. From our elemental ritual activities that mirror Thermalist® techniques to our metabolic firing sequences, we provide a real-world laboratory for the principles taught in her certification.

The “system” utilized at Cedarwood Elements isn’t just supported by Scandinavian research; it is the exact framework advocated by  Dr. Andrew Huberman of the  Huberman Lab. Huberman has frequently highlighted Dr. Søberg’s work as the definitive guide for deliberate thermal exposure, even coining the term “The Søberg Principle” to describe the essential practice of ending your circuit with cold. 

Why Huberman Supports This System:

• The 11/57 Rule: Huberman cites Søberg’s research to establish the “Minimum Effective Dose” for metabolic health—specifically the 11 minutes of cold and 57 minutes of sauna per week that we facilitate through our overnight stays.
• Vascular Gymnastics: He supports the intentional “system” over random exposure because the alternation between vasodilation (heat) and vasoconstriction (cold) acts as a workout for the entire cardiovascular system.
• Mind-Body Resilience: Huberman emphasizes that the intentional discomfort found in the Søberg system is a tool for “top-down control,” training the brain to remain calm under the stress of the cold—a skill that translates directly to managing real-world stress. 

By staying at Cedarwood Elements, you are not just “trying a trend”; you are engaging in the specific, science-backed protocol that the world’s leading neuroscientists use to optimize human performance. 

To ensure you receive the full physiological ROI during your time at The Barnfield Suites, follow this framework:

1. The 24-Hour Prime: Hydrate with electrolytes and avoid inflammatory meals 24 hours prior to your first circuit to optimize blood flow.
2. Establish Your Baseline: Start slow and comfortable. Lowering your baseline cortisol first makes the body more receptive to the thermal stress of later rituals.
3. Focus on the “Exhale”: Use a long, controlled exhale during cold immersion to bypass the “Gasp Reflex” and signal safety to the brain.
4. The “Søberg Ending” (The Shiver Factor): Finish in the cold and air-dry. Resisting the towel forces your body to generate its own heat (thermogenesis), creating a lasting metabolic “afterburn.”
5. Integration and Stillness: Allow for 30 minutes of rest after your sessions to support cellular clean-up (autophagy).

1. Why does Dr. Søberg say most contrast therapy spaces are underperforming?

She argues that most spaces provide access to equipment but lack the structure and guidance needed for guests to achieve lasting physiological changes.

2. What is the “Illusion of Access”?

It is the false assumption that simply providing a sauna and cold plunge will automatically result in health benefits, ignoring the need for specific application.

3. Why is “structure” more important than the equipment itself?

The body adapts to patterns, not isolated events. Structure ensures the stimulus triggers metabolic and nervous system health rather than just creating “noise”.

4. How does Cedarwood Elements solve the problem of “inconsistent outcomes”?

By implementing the 4 Foundational Elemental Journeys, we provide a clear roadmap for progression so guests aren’t just “feeling their way in the dark.”

5. Why are drop-in sessions discouraged in a structured system?

Lasting change requires consistency. An overnight stay at The Barnfield Suites allows for the necessary repetition and recovery time that a 60-minute visit cannot provide.

6. What role does “progression” play in your sessions?

As guests become more resilient, we adjust the sensory and physical stimuli—such as light, sound, and duration—to maintain a positive stress response.

7. Who is Dr. Susanna Søberg?

She is a leading researcher in metabolism and inflammation, known for her work on the “Søberg Principle” regarding the end of cold exposure to maximize metabolic benefits.

8. What is the core focus of The Thermalist® Journal?

It focuses on the intersection of human physiology and thermal exposure (heat and cold) to improve metabolic and nervous system health.

9. How does Cedarwood Elements use Dr. Søberg’s research?

We apply her insights on “systems over exposure” to ensure our Elemental Journeys are grounded in the latest physiological science.

10. What does Dr. Søberg mean by “physiological noise”?

When users move between sauna and cold without direction, the body receives conflicting signals that limit measurable outcomes.

11. Why is education a “gap” in the industry?

Many spaces are beautifully built, but guests don’t know how to use them safely or effectively to see results.

12. What is the “Søberg Principle” in practice?

It involves ending a contrast session with cold and allowing the body to warm up naturally to activate brown fat and increase metabolic rate.

13. What is the minimum effective dose for contrast therapy?

Based on Dr. Søberg’s research, the minimum weekly threshold for significant health benefits is 11 minutes of cold immersion and 57 minutes of sauna.

14. Should I end on hot or cold?

We follow the Søberg Principle: always end on cold. This forces the body to heat itself up naturally, maximizing metabolic activation and brown fat thermogenesis.

15. How does contrast therapy help the nervous system?

By alternating between extreme temperatures, you train your vagus nerve and improve heart rate variability (HRV), leading to greater stress resilience.

16. Are the sessions guided or self-guided?

We provide guidance for self-guided sessions, giving you the tools and structure to navigate the Elemental Journeys with confidence and autonomy.

17. What are the 4 Foundational Elemental Journeys?

They are Earth, Water, Air, and Fire—each representing a specific psychological and physical stage of thermal adaptation.

18. What is the “Expanding Element” (Ether)?

Ether represents the advanced stage of our system, where the guest has mastered the foundations and moves into deeper psychological exploration.

19. Why do you include ritual teas and aromatherapy?

These rituals support the emotional and holistic layers of the experience, helping to regulate the nervous system beyond just the physical temperature.

20. How many contrast circuits happen in one session?

Each of the two daily sessions allows time for at least two complete circuits of heat and cold.

21. What are the long-term benefits of this structured approach?

By moving from an amenity to a structured intervention, guests can expect improved metabolic health, better nervous system regulation, and enhanced emotional resilience.

At the heart of the modern movement toward structured contrast therapy is Dr. Susanna Søberg, a world-leading Danish metabolic scientist and the visionary behind the Søberg Institute. Dr. Søberg earned her PhD in metabolism from the University of Copenhagen, where she conducted groundbreaking research at the Centre of Inflammation and Metabolism and the Centre for Physical Activity Research.

Her work has fundamentally redefined how we understand the body’s response to extreme temperatures. She is perhaps best known for her discovery of the “Søberg Principle”—a research-backed protocol suggesting that ending a contrast session with cold exposure and allowing the body to reheat naturally maximizes metabolic firing and brown fat activation. Her landmark 2021 study, published in Cell Reports Medicine, identified the minimum threshold for significant health benefits: 11 minutes of cold and 57 minutes of heat per week.

• Metabolic Science: Her research focuses on the cross-talk between the central nervous system and human metabolism, specifically how deliberate thermal stress can “retrain” biology for better energy balance and glucose metabolism.
• Brown Fat Activation: Dr. Søberg is a pioneer in the study of Brown Adipose Tissue (BAT). Unlike regular fat, brown fat is thermogenic; it burns energy to produce heat. Her research proves that structured cold exposure is the most effective way to “recruit” and activate this tissue.
• Nervous System Regulation: Beyond the physical, she is an expert in using functional breathing and thermal stress to modulate the vagus nerve, helping individuals transition from chronic “fight or flight” states to a resilient “rest and digest” baseline.
• The Thermalist® Method: As the founder of the Thermalist® Method, she has transformed clinical data into a global education system, training practitioners worldwide in the science of structure, progression, and safety.

Dr. Søberg’s mission is to move contrast therapy away from “wellness trends” and toward a science-based health intervention. Her work as an author (Winter Swimming) and educator has made her one of the most trusted voices in longevity and performance, advising everyone from elite athletes like Cristiano Ronaldo to global health institutions.

By integrating her principles into the Cedarwood Elements system, we ensure that our guests are not just following a trend, but are engaging with a method founded on the leading edge of human physiological research.

References:  Why Most Contrast Therapy Spaces Are Underperforming – Dr. Susanna Søberg

Cedarwood Elements was born from a mission to bridge the gap between high-end architectural design and the rigorous science of human physiology. Our protocols are deeply influenced by the research of Dr. Susanna Søberg and the Søberg Institute, ensuring that every guest experience at The Barnfield Suites is more than a luxury stay—it is a structured metabolic intervention.

Our team is dedicated to the study of hormetic stress and nervous system resilience, providing guests with the tools, environment, and educational framework (inspired by the Thermalist® Method) to master their own internal biology. By moving away from “wellness noise” and toward a defined system, we empower individuals to achieve lasting cellular adaptation and psychological clarity.