Make sure you are well hydrated prior to coming.  You may sweat a lot while in the sauna so it’s good be hydrated beforehand and bring a water bottle with you to stay hydrated during the session.  Wear comfortable clothes that will allow you to easily move back and forth between the cold plunge tub and sauna.  Wear flip flops to so that it easy to put on and take off your shoes as you prepare to enter the tub and sauna.

First time doing the cold plunge?  Start off easy and try doing 1 minute.  Some people start with just their lower half of their body in the tub.  You can slowly increase the time and the amount of your body that goes into the water with each cycle. There is a definitely a mental component to it.  Focus on your breathing throughout the plunge and the time will pass faster than you know it. The more you do it, the easier it gets!  We recommend doing 3 minutes of the cold plunge for maximum benefits.  We provide timers that you can set to whatever time you want to achieve.  Once you are done, head on over to the sauna!

The sauna is a great reward after the cold plunge.  Feel your muscles relax once you heat up in the sauna.  Add some water to the rocks to create some steam and clear out your nasal passages and lungs.  The recommended ratio of hot to cold time is 4:1. So, if you were in the cold plunge for 3 minutes, you will want to stay in the sauna for about 10-15 minutes.  Make sure you keep water nearby to stay hydrated. When you are done with the sauna, rinse off in the outdoor shower and head back over to the cold plunge!

Alternating between the hot and cold maximizes the benefits of both.  We recommend a total of 3 cycles.  If you are concerned about reducing inflammation, you can finish on the cold plunge.  Some members link to finish with just a dunk while others might do a shorter final plunge.  You have the option to rinse off in our outdoor shower or take a full shower inside our facility.  Then head home and feel relaxed and renewed!