TIPS FOR YOUR SESSION

CONTRAST THERAPY

COLD PLUNGE

INFRARED SAUNA

Why It Works: Supports recovery, boosts mood, improves circulation, and strengthens the immune system.

How to Use This Guide: Read before your first session, follow step-by-step instructions, and listen to your body.

CONTRAST THERAPY

BENEFITS

Enhances recovery through rapid vasoconstriction & vasodilation

Boosts energy and focus

Accelerates muscle repair

STANDARD FLOW

Sauna: 10–15 min → Cold plunge: 2–5 min → Repeat up to 3 rounds
Or

Cold plunge: 2–3 min → Sauna: 10–15 min → Repeat up to 3 rounds

*rinse under shower before plunging*

TIPS

Start with warmer tub, slowly build up to colder tub.

For best effects, women should never go below 54 degrees in the cold plunge.

Always end on cold for maximum anti-inflammatory effect.

Listen to your body and adjust times.

Take at least 1–2 minutes between transitions to stabilize breathing.

Be consistent: 2–4 sessions per week for ongoing benefits.
Combine with good sleep, hydration, and nutrition.
Use mindful breathing or meditation in the sauna for mental wellness benefits.
Track your times & temps to see progress over time.

pro tips for best results

aftercare

Drink plenty of water or electrolyte beverages.
Light stretching or yoga post-session can help enhance flexibility.
Expect a boost in energy — schedule workouts or creative work afterward.

COLD PLUNGE

BENEFITS

Reduces inflammation & muscle soreness

Boosts mood via endorphin release

Improves circulation and metabolic health

HOW TO

Prep: Wear a swimsuit or athletic, breathable clothing. Tie up long hair. Remove jewelry/watches.

Set Intention: Take deep breaths before entering.

Entry: Step in slowly, shoulders under water for full effect.

Breathing: Inhale through the nose, exhale slowly through the mouth.

Duration: 2–5 minutes for beginners, up to 8 minutes for experienced users.

Exit: Move slowly to avoid dizziness.

TIPS

Don’t hold your breath.

Focus on slow, controlled breathing.

Start with shorter sessions and work up.

Avoid if pregnant, with uncontrolled heart conditions, or under influence of alcohol.

INFRARED SAUNA

BENEFITS

Deep tissue heat for muscle relaxation

Detoxification through sweat

Stress relief & improved sleep

HOW TO

Prep: Hydrate before and after. Wear light clothing or towel wrap.

Entry: Step in and sit/lay comfortably.

Time: Beginners: 10–15 minutes

Advanced: 20–30 minutes

Breathing: Deep, calm breaths enhance relaxation.

TIPS

Avoid eating heavy meals before use.

Listen to your body: step out if lightheaded.

Drink electrolyte water after to replenish minerals.

safety &

precautions

Check with your doctor before starting if you have heart issues, uncontrolled blood pressure, or are pregnant.
Avoid alcohol before sessions.
Stay hydrated and replenish electrolytes.
Stop immediately if you feel dizzy, faint, or unwell.