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The last 2-3 years have seen some insane innovations in the health and wellness space. Red light therapy and cold plunge/contrast therapy have seen a huge surge in popularity, with social media buzzing about their benefits. The combination of these two modalities has been the foundation of wellness routines everywhere over the last few years.
But a new modality has entered the wellness space, capturing the attention of biohackers and recovery enthusiasts. It’s called auricular vagus nerve stimulation (VNS), and stacking it with contrast therapy and red light therapy has transformed this dynamic duo into the Wellness Big 3.
Trust us, this is biostacking at its finest, and it’s going to make you feel like you’ve got superpowers—no joke. Let’s analyze!
Contrast Therapy for Resilience
Alright, let’s start with contrast therapy. Cold plunges can be super intense at first—yeah, it’s gonna hurt, but in a good way. That initial shock feels like a thousand needles, but after you push through, you feel like Superman. You feel almost impervious to physical discomfort, and the endorphin rush is incredible. After the cold plunge, it’s time to boost circulation by warming up in a sauna or hot tub. The heat helps your muscles relax and improves blood flow, making you feel balanced and ready to take on the world. Whether you’re doing a cold plunge or a hot-cold shower, this is next-level resilience. (Greenhalgh et al., 2020), (Webb et al., 2013).
Red Light Therapy for Cellular Health
Next up, red light therapy. Imagine recharging your cells like you’re plugging in a battery. Red light therapy is scientifically proven to boost cellular energy, support collagen production, and zap away inflammation. It helps repair your skin and improves skin health and beauty, giving you that youthful glow. In just ten minutes, you’ll feel rejuvenated, as if you’ve had 10 hours of sleep and a spa day combined. It’s all about those healthy cells, people. (Barolet et al., 2010), (Austin et al., 2021).
Vagus Nerve Stimulation for the Mind
And finally, we’ve got vagus nerve stimulation (VNS). Now, I know it sounds super technical, but hear me out. Your vagus nerve is like a direct line to your parasympathetic nervous system—the part of your body that controls your “rest and digest” response. Activating this nerve is the key to instantly boosting your parasympathetic activity, which means reducing stress in both your mind and body. VNS is the most effective way to flip that switch from stressed to relaxed, helping you stay calm, focused, and ready for whatever comes your way. With devices like the VeRelief Reset or the Hoolest Headphones, you can lower anxiety levels and boost relaxation and focus throughout the day. It’s like yoga for your nervous system, and you can easily do it anywhere—even in the office. It’s an essential tool for anyone looking to manage stress more effectively. (Mouli et al., 2021), (Clancy et al., 2014).
The Ultimate Combination: The 33-Minute Protocol
The following protocol was developed by The Recharge Room to help firefighters and police officers recover better after a critical incident. It’s the ultimate 33-minute recovery routine that’s gonna leave you feeling like you’re on CLOUD NINE. Here’s the protocol:
Step 1: 10 Minutes of Full-Body Red Light Vagus Nerve Therapy
Start with 10 minutes of full-body red light therapy AND vagus nerve stimulation. This is the secret stack for total mind/body recovery. While sitting or standing in front of a full-body red light panel to boost mitochondrial energy, you’re also stimulating your auricular vagus nerve to calm your nervous system.
Step 2: 3-Minute Cold Plunge
Dunk yourself in a 42°F cold plunge for 3 minutes. Is it painful? Yeah, it is. But the endorphin rush you get after? Insane. Your body is gonna feel like a superhero.
Step 3: 20-Minute Heat Session
Finally, it’s time to get toasty. Jump in a sauna or hot tub for 20 minutes and let your muscles relax. The heat helps to dilate your blood vessels, improving circulation and aiding muscle recovery. This hot-cold-hot combo is pure magic—it’s all about balance.
This 33-minute stack represents a new and scientifically advanced approach to taking your wellness routine even further.
Cost Breakdown: Accessibility of the Wellness Big 3
Let’s talk about the cost:
Contrast Therapy Systems:
DIY cold plunge setups can cost a few hundred bucks, but full-on cold plunge tanks and infrared sauna setups can cost thousands. It’s totally up to you and your bank account.
Red Light Therapy Systems:
Red light panels range from a few hundred dollars to $1,500+. It’s an investment in your health, but if you want that full-body glow, you’re gonna need to spend a little more.
Auricular Vagus Nerve Stimulation:
The VeRelief Reset is your budget-friendly MVP. It’s portable, super easy to use, and fits right into your wellness routine without breaking the bank.
The Bottom Line? This Stack will Change Your Life
The Wellness Big 3—contrast therapy, red light therapy, and auricular vagus nerve stimulation—are the ultimate wellness advancements for 2025. First responders, corporate executives, and top performers are all turning to this powerful combination to level up their health. If you’re still only using the ‘Dynamic Duo’ of contrast and red light therapy, it’s time to take your routine to the next level and add auricular VNS. By directly increasing parasympathetic activity, VNS makes everything else even more effective—leading to total mental clarity, rapid recovery, and a profound sense of calm.
