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CONTRAST THERAPY WITH

Traditional Sauna

Relax. Recharge. Rebuild.

Contrast Therapy with a Traditional Sauna uses dry, enveloping heat (around 65-90 °C / 150-194 °F) to warm your body, enhance circulation, and support recovery. The high heat encourages sweating for detoxification, muscle relaxation, and cardiovascular benefits. Whether you’re winding down after a workout, recovering from stress, or simply resetting, this combination leaves you calmer and more resilient.

Benefits of Traditional Sauna

Physical Health Benefits

  • Boosts Circulation
  • Speeds Up Muscle Recovery
  • Reduces Inflammation & Joint Stiffness
  • Promotes Detoxification
  • Supports Heart Health
  • Improves Skin Health

Mental Health Benefits

  • Reduces Stress & Anxiety
  • Enhances Mood & Focus
  • Improves Sleep Quality
  • Encourages Mindfulness
  • Builds Mental Resilience

HOT AND COLD THERAPY: TIMING & TEMPERATURES

TRADITIONAL SAUNA

Time: 10–15 min

Temp: 65-90°C / 150-194°F

Therapeutic Results: Loosens muscles, opens blood vessels, promotes detox

COLD PLUNGE

Time: 3 min

Temp: 10-15°C / 50-59°F

Therapeutic Results: Reduces inflammation, improves circulation, aids recovery

REPEAT

Time: 2-3 Rounds

Therapeutic Results: Amplifies circulatory and nervous system benefits

FINISH COLD (RECOVERY)

Time: Optional

Temp: 10-15°C / 50-59°F

Therapeutic Results: Great for recovery after exertion, or for everyday support in reducing swelling and enhancing tissue repair

FINISH HEAT (RELAXATION)

Time: Optional

Temp: 65-90°C / 150-194°F

Therapeutic Results: Gently settles the nervous system and supports deep, restorative sleep

HOT AND COLD THERAPY: TIMING & TEMPERATURES

TRADITIONAL SAUNA

Time: 10–15 min

Temp: 65-90°C / 150-194°F

Therapeutic Results: Loosens muscles, opens blood vessels, promotes detox

COLD PLUNGE

Time: 3 min

Temp: 10-15°C / 50-59°F

Therapeutic Results: Reduces inflammation, improves circulation, aids recovery

REPEAT

Time: 2-3 Rounds

Therapeutic Results: Amplifies circulatory and nervous system benefits

FINISH COLD (RECOVERY)

Time: Optional

Temp: 10-15°C / 50-59°F

Therapeutic Results: Great for recovery after exertion, or for everyday support in reducing swelling and enhancing tissue repair

FINISH HEAT (RELAXATION)

Time: Optional

Temp: 65-90°C / 150-194°F

Therapeutic Results: Gently settles the nervous system and supports deep, restorative sleep

Relax, recharge, and rebuild with the excellence of a traditional sauna: High ambient heat intended to lift your mood, support detoxification, and restore both mind and body.

During your traditional sauna session you’ll experience temperatures of 65-90°C / 150-194°F, inducing deep sweating, relaxing your muscles, and boosting circulation. Sit, relax, and enjoy the benefits.

As an optional benefit, you can lock in the results with a cool down every 10-20 minutes at room temperature or with a cold shower for 1-3 minutes. This process helps lower the body temperature back down and can be built into a heat/cool cycle to enhance the detox and cardiovascular effects.

Once you’re done, be sure to properly hydrate and replenish the lost fluids from the sauna.

Temperature: 65-90°C / 150-194°F

WHEN AND HOW TO USE A TRADITIONAL SAUNA

Muscle Recovery

2-4x
per week after work

Stress & Anxiety Management

3-5x
per week in the evening

Detox & General Wellness

2-3x
per week any time of day

Mental Resilience

3-5x
per week in the morning

GET THE MOST OUT OF YOUR TRADITIONAL SAUNA EXPERIENCE

  • Stay hydrated! Bring water for before, during, and after your session
  • Start with shorter sessions if you're new to heat therapy
  • Breathe deeply and use the time to unplug and relax
  • Pair with a cold shower or plunge for contrast therapy
  • Make sauna a regular part of your wellness routine for long-term benefits

COLD PLUNGE

Revitalize. Recover. Reset. Step into the chill and experience the rejuvenating effects of Cold Plunge – including physical recovery, boosting mood, and building mental and physical resilience.

BENEFITS

  • Inflammation Relief: Speeds muscle recovery.
  • Improved Circulation: Supports heart health.
  • Immune Boost: Stimulates immune defenses.
  • Mood Enhancement: Triggers endorphins and norepinephrine.
  • Better Sleep: Calms the nervous system.
  • Mental Toughness: Builds resilience to stress.
  • Fat Loss Support: Activates calorie-burning brown fat.

COLD PLUNGE

Revitalize. Recover. Reset. Step into the chill and experience the rejuvenating effects of Cold Plunge – including physical recovery, boosting mood, and building mental and physical resilience.

BENEFITS

  • Inflammation Relief: Speeds muscle recovery.
  • Improved Circulation: Supports heart health.
  • Immune Boost: Stimulates immune defenses.
  • Mood Enhancement: Triggers endorphins and norepinephrine.
  • Better Sleep: Calms the nervous system.
  • Mental Toughness: Builds resilience to stress.
  • Fat Loss Support: Activates calorie-burning brown fat.

Immerse yourself in the invigorating experience of Cold Plunge Therapy. The cold strengthens the body, sharpens the mind, and promotes balance both physically and mentally.

The time of day and the frequency of Cold Plunge sessions will vary depending on what you would like to get from it. Below you’ll find some suggested starting points to help you decide. 

With any goal you may have, we do recommend starting with 1–2 minutes in the Cold Plunge, and gradually build up to 3–5 minutes as your tolerance increases.

Temperature: 10-15°C / 50-59°F
Advanced: 5°C / 41°F

GET THE MOST FROM YOUR COLD PLUNGE

  • Start with 1-2 mins, build up to 3-5 mins.
  • Focus on controlled breathing.
  • Warm up after to avoid prolonged chill.