SAUNA & COLD PLUNGE

Sauna & Cold Plunge

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WHAT IS SAUNA & COLD PLUNGE?

What to Expect During Your Visit

Contrast therapy alternates between heat and cold in a single session. You move from the sauna to the cold plunge and back again, giving your body two very different signals back to back. The heat opens blood vessels and raises your heart rate. The cold causes them to constrict and triggers a sharp neurological response. Together, these two stressors train your cardiovascular system, support recovery, and leave most guests feeling remarkably clear-headed and reset. It's simple in concept, powerful in practice.

Protocols developed with guidance from Dr. Jesse Morse, specializing in sports medicine, performance, recovery, and longevity-focused care.

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Why choose Sauna & Cold Plunge?

The Benefits of
Sauna & Cold Plunge

TRAINS YOUR CIRCULATION

Heat causes blood vessels to open and expand. Cold causes them to tighten. Alternating between the two is essentially a workout for your vascular system, the network of vessels that moves blood through your body.

SUPPORTS MUSCLE RECOVERY

The shift between hot and cold helps flush metabolic waste from muscles and may reduce soreness after training. It's one of the reasons athletes have used contrast therapy for decades.

SHARPENS FOCUS AND MOOD

Cold exposure triggers a release of norepinephrine, a chemical messenger tied to alertness, energy, and mood. Many guests notice a notable lift in mental clarity that carries well into the rest of their day.

BUILDS STRESS RESILIENCE

Each session asks your nervous system to stay calm under pressure, respond to stress, and then recover. Over time, that practice extends beyond the plunge. Guests often report feeling more composed in everyday high-pressure situations.

HELPS REGULATE INFLAMMATION

Both heat and cold exposure have been studied for their effects on inflammation, which is the body's alarm-and-repair response. Contrast therapy may help the body manage that response more efficiently over time.
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Who Should Do
Sauna & Cold Plunge?

  • ATHLETES AND ACTIVE GUESTS

    If recovery is part of your training plan, contrast therapy belongs in the rotation. It supports muscle repair and helps you get back to full effort sooner.

  • HIGH-STRESS PROFESSIONALS

    The session is a mental reset as much as a physical one. Many guests use it specifically for the mood and focus benefits that follow a cold plunge.

  • LONGEVITY-MINDED GUESTS

    Cardiovascular health, inflammation regulation, and stress resilience are all areas where consistent contrast therapy practice may offer long-term benefit.

  • BEGINNERS TO COLD OR HEAT

    Not sure where to start? Contrast therapy is actually a natural introduction to both modalities. You can take each portion at your own pace and build your tolerance over time.
Sauna & Cold Plunge

Frequently Asked Questions

Is the experience uncomfortable?
The cold plunge is a shock to the system, but it's a manageable discomfort. Most guests find that slow breathing through the first 30 seconds can help temper the sensation.
Should I start with the sauna or the cold plunge?
Start with the sauna. Heat warms the body, opens blood vessels, and raises your heart rate, which sets up the contrast beautifully. Cold after heat creates a much stronger circulatory response than cold alone.
Where will my session take place?
Your session is in a private room with a traditional sauna and a cold plunge. You have the space to yourself for the full duration of your booking.
Can I bring someone with me?
Yes, if the room capacity allows it. Sharing the experience is a great way to stay accountable. Just make sure both guests are working within their own comfort level rather than competing.
How long should I stay in the cold plunge?
Beginners should aim for 1–2 minutes. Over several weeks, you can build toward 3–5 minutes. The goal is controlled exposure, not maximum time. If you feel dizzy or unsafe, exit immediately.
What should I do between rounds?
Rest for a few minutes at room temperature before starting the next round. Let your body stabilize before going back in. That transition period is part of the protocol.
Can I do contrast therapy after a workout?
Yes, with one caveat. If muscle building is your primary goal, avoid cold plunge within four to six hours of heavy strength training, as cold can interfere with some of the muscle-building signals. For cardio recovery or general reset sessions, contrast therapy after training works well.
How will I feel afterward?
Most guests describe a combination of physical calm and mental clarity. Some feel energized; others feel deeply relaxed. Both are normal. Either way, the effect tends to linger.
How soon will I notice results?
Some guests notice mood or energy shifts after their first session. Deeper changes, like improved recovery patterns, better sleep, or measurable cardiovascular markers, typically emerge after several weeks of consistent use.
Is contrast therapy safe for everyone?
Contrast therapy is not recommended for guests with uncontrolled heart conditions, uncontrolled high blood pressure, Raynaud's disease, cold allergy, seizure disorders, or during pregnancy. If you have a medical condition or take medications that affect your heart rate or blood pressure, please consult your doctor before booking.
Can I track my progress with biometrics?
Absolutely. The most accessible markers are HRV, resting heart rate, sleep quality, and how quickly you feel ready for the next session. Over four to eight weeks of consistent use, an improving HRV trend is often one of the clearest signs that your body is adapting well. For guests who want to go deeper, labs like hsCRP — a blood marker of inflammation — fasting glucose, and a standard metabolic panel can help show how the body is responding over time.
Is this a medical treatment?
Contrast therapy is a wellness and recovery practice, not a substitute for medical care. It's designed to support the body's natural adaptation and repair processes, not to diagnose or treat any condition.

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