Guidelines
Sauna & cold plunge protocols.
How to get the most out of your session — recommended durations, contrast sequencing, hydration, and safety notes for both the traditional dry sauna and the cold plunge.
Traditional Dry Sauna
Session Length
10–20 min
First-timers should start around 10 minutes and build up over several visits.
Temperature
160–200°F
Low humidity, whole-room dry heat — sit lower in the room if it feels too intense.
Weekly Frequency
3–4x / week
Consistent, moderate use tends to work better than infrequent long sessions.
- Hydrate before you go in. A dry sauna causes significant sweating — arrive hydrated rather than trying to catch up afterward.
- Start seated on a lower bench. Heat rises, so the top bench runs noticeably hotter than the lower one. New users should start low.
- Leave at the first sign of dizziness, nausea, or discomfort. There's no benefit to pushing through — step out, cool down, and re-enter later if you want more time.
- Shower before and after. Rinsing off before your session keeps the room clean for everyone; rinsing after helps your body regulate temperature faster.
Not recommended for: pregnant individuals, anyone with uncontrolled cardiovascular conditions, or anyone under the influence of alcohol. Talk to a doctor first if you have a heart condition, low blood pressure, or are on medication that affects temperature regulation or blood pressure.
Cold Plunge
Session Length
1–3 min
Beginners: 30–60 seconds is plenty. Build up gradually over weeks, not one session.
Temperature
48–55°F
Cold enough to trigger a real response without needing extended exposure.
Breathing
Slow & steady
Controlled breathing on entry keeps the initial shock response manageable.
- Ease in, don't jump. Lower yourself in gradually and focus on slow exhales — the first 15 seconds are the hardest part.
- Never plunge alone if you're new to it. Use the buddy system or plunge during staffed hours until you're comfortable with your own response.
- Get out if you feel numbness spreading, disorientation, or your breathing won't settle. Step out immediately and warm up gradually with dry clothing.
- Warm up passively at first. Let your body rewarm naturally before jumping into a hot shower or sauna — this preserves more of the plunge's benefit.
Not recommended for: anyone with Raynaud's syndrome, uncontrolled high blood pressure, heart arrhythmia, or open wounds. Never plunge under the influence of alcohol or drugs, and never plunge alone in an unstaffed facility.
Contrast Sequencing
A common approach for combining sauna and cold plunge in one visit:
- Sauna for 10–15 minutes at a comfortable heat level
- Cold plunge for 30–90 seconds immediately after
- Rest for 3–5 minutes at room temperature before repeating
- Repeat the cycle 2–3 times per visit, always finishing on cold
- Rehydrate with water or electrolytes after your full session
Group & Community Sessions
- The community sauna seats approximately 15 guests — ideal for group bookings
- 6 private sauna suites are available by reservation for smaller groups of 3–4
- The community cold plunge holds 8–10 guests at once
- Individual cold plunge units remain available even during community group bookings
- Reach out ahead of time to reserve a block for a group, team, or event