Before your visit

Know before you go

Sauna and cold plunge therapy are powerful tools for recovery, resilience, and long-term health. Most healthy individuals tolerate contrast therapy very well, but heat and cold place real stress on the cardiovascular and nervous systems. Please review the information below before participating. If you have any medical conditions, take prescription medications, or are unsure whether contrast therapy is right for you, consult your healthcare provider first.

Listen to your body. Move slowly. When in doubt, step out.

Sauna contraindications

Heat exposure (170–190°F traditional, 170°F infrared) significantly increases heart rate, causes blood pressure shifts, and fluid loss.

Do not use sauna if

  • Uncontrolled high blood pressure
  • Recent heart attack or unstable cardiovascular disease
  • Severe aortic stenosis
  • Advanced heart failure
  • Fever or active infection
  • Severe dehydration
  • Alcohol intoxication
  • Recent heat stroke
  • Immediately after a heavy meal

Use caution and consult a physician if

  • Pregnant
  • On blood pressure medication
  • On diuretics
  • History of fainting
  • Kidney disease
  • Autonomic dysfunction
  • Seizure disorders
Cold plunge contraindications

Cold shock causes a rapid spike in heart rate and blood pressure. The biggest risk is cardiac arrhythmia in vulnerable individuals.

Do not cold plunge if

  • Uncontrolled hypertension
  • History of cardiac arrhythmia
  • Coronary artery disease
  • Previous stroke
  • Raynaud’s disease (severe cases)
  • Cold urticaria (cold-induced hives)
  • Peripheral vascular disease
  • Open wounds
  • Fever or active infection

Use caution and consult a physician if

  • Pregnant
  • On beta blockers
  • Neuropathy
  • Diabetes with circulation issues
  • History of panic disorder

Cold water below 50°F increases sympathetic shock. Our 38°F plunge is deep cold exposure. It is powerful, and we recommend a buddy system during use.

General rules & suggested limits

General rules

  • No alcohol or drugs before use
  • Stay hydrated
  • Shower before plunge
  • No glass
  • Enter and exit slowly
  • Listen to your body
  • If dizzy, exit immediately
  • Take breaks between rounds

Suggested limits

  • Traditional sauna: 20 minutes max per round
  • Infrared sauna: 30 minutes max per round
  • Cold plunge: 3 minutes max per round

We encourage rest between cycles.