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Contrast Therapy Information


One single round of contrast therapy can look like this:

COLD: Three minutes: Plunge into clean, refreshing 60-degree water

REST: Three minutes: Sit back and relax! Your body, heart, and mind will find its way back to balance

HEAT: Nine minutes: Toast yourself in our full-spectrum infrared sauna

Total Time: 15 minutes (do this twice for a 30 minute session)

These times can be adjusted based on how your body feels in the cold water and in the heat. Adjust as necessary, but never exceed 20 minutes in the plunge or 60 minutes in the sauna.

If you want the maximum benefits, book a 60 minute session and you can go four times through the cycle outlined above.



  • Eases sore muscles

  • Improves sleep

  • Helps with relaxation

  • Can aid in skin and lung conditions

Risks for Sauna:

  • Heat discomfort or intolerance

  • Low blood pressure

  • Light-headedness

  • Leg pain

  • Claustrophobia

  • Burns

  • Fainting

  • Dehydration

  • Heat exhaustion/heat stroke

Who Should Avoid Sauna?

Consult a physician if you are concerned about infrared sauna and how it relates to your health.

  • Those with a new tattoo

  • If you’ve just had surgery, you need your physician's approval to use the sauna

  • Those with diabetes, kidney and/or cardiac history

  • Those sensitive to extreme heat and prone to dizziness

  • Pregnant women 

Sauna Protocol

  • Hydrate with at least 8 oz. of water to prepare your body for the increase in temperature

  • Use provided towels to absorb sweat during the session

  • Optimal sauna temperature is between 100-130°F

  • To get the body accustomed to infrared therapy; start with 15-20 mins at 100° several times a week. Then gradually increase to 40-60 min sessions

  • Move slowly and be cautious if you experience any lightheadedness or dizziness

  • After use, dry off with a towel and cool down naturally

  • Drink at least 24 oz of water or electrolytes to rehydrate

Get out of the sauna if you experience any of the following:

  • Irregular breathing

  • Lightheaded or dizzy

  • Feeling sleepy



  • Can be used to speed up healing time after an injury

  • Eases joint and muscle pain

  • Athletic performance and recovery

  • Boosts energy

  • Enhances mood

  • Creates focus

  • Builds resiliency and can aid in mental health

  • Boosts circulation and reduces inflammation

Risks for Cold plunge:

  • Sudden immersion in water less than 60° F can be dangerous for some people. We recommend easing your way in, our protocol will guide you!

  • Cold water triggers an increase in breathing, heart rate, and blood pressure

  • Hypothermia

  • Physical incapacitation, loss of muscle control

Who Should Avoid Cold Plunge?

Consult a physician if you are concerned about cold water immersion and how it relates to your health.

  • Those with a cardiac history

  • Those on medications that lower blood pressure and/or reduce heart rate

  • Those with a pulmonary history

Cold Plunge Protocol

  • We suggest starting with the water temperature between 50-59° F

  • Change into your bathing suit and use caution as you approach the plunge

  • As you enter the plunge, keep taking deep breaths and submerge yourself as much as you are comfortable with; keeping your head above the water

  • You can stay in for 10 seconds or up to 15 minutes. Once you start to shake or shiver, it is time to get out

  • Do not exceed 20 minutes in the cold plunge

  • Get warm after the plunge! Use our towels and robes to warm up and move your body a little bit to create some heat, i.e squats or arm swings

  • Use caution getting in and out of the plunge as the floor may get slippery and wet. We highly recommend the use of water shoes

Get out of the water if you experience any of the following:

  • Chest pain or discomfort

  • Irregular breathing

  • Lightheaded or dizzy

  • Change in color of your fingers or toes

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