Sauna and Cold Plunge Benefits
Why Hot + Cold?
Sauna and cold plunge sessions create a purposeful contrast between heat, cold, rest and recovery.
For many guests, the experience is a way to:
- Step away from daily stress
- Feel more present and clear-headed
- Relax after a demanding week
- Keep a steady recovery routine
- Make space for quiet, reflection and connection
- Try something challenging in a calm, supportive environment
How you respond depends on your health, your experience and how you use the session.
The goal isn't to prove how long you can stay in the cold. The goal is to leave feeling better than when you arrived.
What Does a Session Look Like?
Most guests move through several rounds of sauna, cold plunge, rest and hydration. A common starting point is:
- About 15 to 20 minutes in the sauna.
- About 1 to 2 minutes in the cold plunge.
- Rest and rehydrate.
A 65-minute session typically allows for two or three rounds. An Extended Session gives you more time for additional rounds and a slower pace.
First-time guests get an orientation, and you can adjust the sauna and cold plunge to your comfort level.
What Might You Notice Afterward?
Guests often describe feeling refreshed, relaxed, re-energized, clear-headed and ready for the rest of their day. In their words:
"I sleep so well afterwards!"
"I always leave feeling my absolute best and this feeling lasts DAYS."
"...it’s been such a great tool for me in complement too the physio, rmt massage, and chiro appointments I have."
Some guests visit for a morning reset. Others come after work, after training or as part of their evening wind-down.
These are individual experiences, not guaranteed medical outcomes.
The Heat
Our traditional sauna is warm, quiet and made for slowing down. Pour water over the hot rocks and a wave of steam rolls through the room. The Finns call it löyly. Add a few drops of essential oil, like eucalyptus, and breathe it in.
The Cold
Then step into your own cold plunge tub, freshly filled for your session. The first few seconds take your breath away. Slow your breathing, settle in, and it quickly becomes the part of the session people talk about most. Want it colder? Just ask for ice.
What the Research Says
Researchers have been studying sauna and cold water for years. Two findings we find worth sharing:
- Sauna. A Finnish study that followed about 2,300 men for 20 years found that those who used the sauna more often were less likely to die from cardiovascular disease. Read the study
- Cold water. A 2025 review of cold-water immersion studies found lower stress and better sleep quality and quality of life among participants. Read the review
The research is still growing, and everyone responds a little differently. What we can promise is a calm hour that leaves you feeling better than when you arrived.
How Often Should I Come?
There's no set number. Many of our regulars come once a week because it fits naturally into their routine, and membership makes that easy.
Start Your Reset
Curious but a little nervous? That's normal. We'll walk you through everything on your first visit and help you find your own pace.
If you're pregnant or have a heart, blood pressure or other medical concern, check with your doctor before your first visit.