Listen to your body!

We recommend starting with a sauna and if you’re new to saunas, start with a shorter session and gradually increase over time. Always stay hydrated and take breaks as needed.​

Take a shower between the sauna and ice bath session. The temperature of the shower depends on you.

Move on to the ice bath. 

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It’s all about what feels best for you. Start with 15 seconds and gradually increase to 30 seconds, 1 minute, and so on. We suggest pushing just past your comfort zone but not exceeding 3 minutes per session. Control of your breathing will help you find your Zen space - try the box breathing method - count of 4 in, hold for 4, out for 4 and hold for 4, repeat.

Find what feels good for you.

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Some people like to dash back to the sauna but if you can incorporate a little movement between the sauna and ice bath it will help with circulation naturally.

Repeat as many times as desired during your booked session.​

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Research recommends a total of about 11 minutes of ice baths per week, ideally spread over multiple short sessions rather than one long plunge. Always get out immediately if you feel dizzy or light-headed.​

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