1. Sauna Session:

- Start with a sauna session: Enter the traditional sauna, which is heated using a wood sauna heater. The temperature inside can range from 70°C to 100°C (160°F to 212°F).

- Stay in the sauna for about 10 to 20 minutes, or as per your comfort level. During this time, your body heats up, and you begin to sweat, which helps detoxify and relax your muscles.

2. Cooling Down:

- After the sauna, step out of the hot room and take a cool shower or rinse your body with cold water. This helps regulate your body temperature and prevent overheating.

3. Cold Plunge:

- Submerge yourself in a cold plunge pool or a cold shower. The water temperature is usually between 8°C to 12°C (50°F to 59°F),

- Stay in the cold plunge for a brief period, usually around 1 to 3 minutes. The sudden cold exposure constricts blood vessels and triggers a rush of endorphins, providing an energizing effect.

4. Rest and Repeat:

- After the cold plunge, allow your body to rest and recover. You can relax in our resting area or take a brief walk to help restore your body's natural balance.

Then repeat the cycle. During a 90 minute session you can expect to get between 4-5 cycles.

Always listen to your body and adjust the duration of each session accordingly.

The combination of heat and cold can provide various health benefits, including:

1. Improved Circulation:

Alternating between hot and cold temperatures causes blood vessels to dilate and constrict, promoting better circulation. This can enhance blood flow to muscles and organs, aiding in nutrient delivery and waste removal.

2. Muscle Recovery and Reduced Soreness:

The contrast between hot and cold helps to reduce muscle inflammation and soreness. The hot environment relaxes and soothes muscles, while the cold exposure reduces inflammation and promotes faster recovery.

3. Pain Relief:

Contrast therapy can provide temporary pain relief for conditions such as arthritis, joint pain, and muscle injuries. The alternating temperatures can help reduce pain signals and increase the production of natural pain-relieving substances.

4. Detoxification:

Sweating in the hot environment of a sauna aids in detoxification by eliminating toxins through the skin. The cold plunge or shower helps to close the pores and flush away toxins released during the sauna session.

5. Immune System Boost:* Contrast therapy has been shown to enhance the immune system by increasing the production of white blood cells and activating the body's defense mechanisms.

6. *Stress Reduction and Relaxation:* The calming effects of the sauna and the invigorating sensations from the cold exposure can help reduce stress and induce a state of relaxation and well-being.

7. *Improved Athletic Performance:* Contrast therapy is commonly used by athletes to accelerate recovery, reduce muscle fatigue, and improve overall athletic performance.

8. *Enhanced Mental Alertness:* The rapid change in temperature during contrast therapy stimulates the release of endorphins, leading to increased mental alertness and a sense of rejuvenation.

9. *Skin Health:* The combination of hot and cold can improve skin tone, reduce acne, and promote healthy blood flow to the skin's surface.

10. *Cardiovascular Health:* The dilation and constriction of blood vessels during contrast therapy can help improve cardiovascular health by enhancing blood flow and reducing blood pressure.

It's essential to note that contrast therapy may not be suitable for everyone, especially individuals with certain medical conditions like cardiovascular issues or hypertension. If you have any health concerns, consult with a healthcare professional before attempting contrast therapy. Additionally, always listen to your body during the therapy and avoid extreme temperature changes if you feel uncomfortable or unwell.

When preparing for a sauna session, it's essential to bring the necessary items to ensure a comfortable and enjoyable experience. Here's a list of items you should consider bringing to your sauna session:

1. Towels: Bring one large towel to sit or lie on inside the sauna and another to dry off after the session.

2. Water: Staying hydrated during the sauna session is crucial. Bring a water bottle to sip water and replenish fluids as you sweat.

3. Flip Flops or Sandals: Wearing flip flops or sandals will protect your feet from hot surfaces and maintain good hygiene inside the sauna.

4. Bathing Suit & Extra Clothing: At our sauna experience a bathing suite is required so we ask that you wear your bathing suite inside the sauna and to bring a change of clothes for after your session is finished

5. Extra Towel or Robe: Some people like to wrap themselves in a robe or use an extra towel to cover up during breaks outside the sauna especially during the fall and winter months

6. Snacks: No eating is allowed inside the sauna but after the sauna, you may feel hungry, so having some light snacks or fruits can be a good idea.

Absolutely. If you feel you want extra time you can most definitely book in back to back sessions.