Contrast therapy is invigorating, but heat and cold both place demands on your body. Follow the guidance below to get the most out of your session — safely.
Before your session
Avoid alcohol before and during your session, and stay well hydrated.
Do not use the sauna or cold plunge on a full stomach or straight after intense exercise — give yourself time to cool down first.
If you are pregnant, or have a heart condition, blood pressure issues, epilepsy, or any other medical condition affected by heat or cold, seek medical advice before taking part.
In the sauna
Sit on a towel and start on the lower bench where it is cooler.
Limit each round to 10-15 minutes and leave immediately if you feel dizzy, faint, or unwell.
Keep clear of the stove at all times — it is extremely hot, as is the steam released when water is poured on the stones.
In the cold plunge
Enter the water slowly and control your breathing — never jump or dive in.
Keep your first plunges short — 30 seconds to 2 minutes is plenty — and get out immediately if you start shivering uncontrollably.
Never plunge alone. Our team supervises every session — follow their guidance at all times.
After your session
Warm up gradually, rehydrate, and take a few minutes to rest before heading off. If you have any questions on the day, just ask a member of the team — we are always happy to help first-timers find their feet.