General Information

What is this class about?

This class combines contrast therapy—alternating between heat and cold—with mindfulness practices and breathwork. You’ll go through 2 to 3 rounds of:

• 12-15 minutes in the sauna (~180 F)

• Up to 2 minutes in the cold plunge (~45 F)

Each round includes guided meditation techniques to enhance relaxation, focus, and resilience.

How long does the class last?

The guided portion of the class lasts about 90 minutes, but you have a two-hour pass to enjoy the space before or after the session.

What are the benefits of contrast therapy?

Contrast therapy creates hormetic stress—a controlled, beneficial stressor that builds resilience in the body and mind. Some benefits include:

• Physical Health

  • Strengthens the cardiovascular system

  • Boosts circulation and metabolic function

  • Enhances recovery, reduces inflammation, and improves sleep

• Mental & Emotional Well-being

  • Increases focus, mental clarity, and mood stability

  • Lowers stress by activating the parasympathetic nervous system

  • Builds tolerance for discomfort, strengthening emotional resilience

• Mindfulness & Self-Awareness

  • Encourages presence and deep relaxation

  • Strengthens the ability to observe sensations without reacting

  • Helps cultivate inner peace through structured breathing

Why combine mindfulness with contrast therapy?

Mindfulness enhances stress tolerance—helping you stay present during intense sensations of heat and cold. Instead of reacting with discomfort, you learn to observe and regulate your nervous system.

This practice is not just about physical endurance—it’s about mental clarity, emotional resilience, and personal growth.

Class Structure & Guidelines

What should I bring?

• Swimsuit (required)

• Towel (one or two recommended)

• Water bottle (hydration is key)

• Slip-on sandals for easy movement

• Warm layers for after the session

What should I expect during the session?

• Two to three rounds of heat and cold therapy

• Introduction to two meditation techniques

• Breathwork exercises to calm the nervous system

• Noble Silence practice for deeper introspection

What is “Noble Silence,” and why do we practice it?

We follow the motto: "Connection through introspection."

By keeping verbal and non-verbal interaction to a minimum, we allow our minds to settle, focus, and fully engage in the practice.

• A distracted eye is a distracted mind. When we look at others, compare, or engage externally, we disconnect from our own experience.

• Mindfulness thrives in stillness—avoid eye contact, conversation, or gestures.

• Commit to the meditation guidelines and focus on your own sensations.

This creates a powerful internal experience, helping you navigate the discomfort of contrast therapy with presence and determination.

Safety & Comfort

Is this safe for everyone?

While contrast therapy is beneficial, it may not be suitable for individuals with:

• Heart conditions or high blood pressure

• Respiratory issues

• Sensitivity to extreme temperatures

• Pregnancy

If you have medical concerns, please consult your doctor before participating.

How Do I Signal if I Need Help?

So far, we’ve never had any issues with participants experiencing contrast therapy, but we have safety protocols in place should they ever be needed. Trust yourself, trust the process, and know that we’re here to support you every step of the way.

You are in control of your experience, and we encourage you to listen to your body and take care when needed. That said, it's important to recognize that the mind often creates resistance to leaning into discomfort. We’ve designed this protocol to help you navigate the challenge gracefully, ensuring both safety and personal growth.

• Thumbs Up → You’re okay but need a breather, a change of scenery, or some fresh air. If you need to step out of the sauna for any reason, simply give a thumbs up—this lets us know you’re managing your experience but making an adjustment.

• Thumbs Down → You need assistance. This signals that you require help, and we will follow our safety protocols to ensure your well-being.

• Ending Your Session Early? → If you choose to finish your session early, please let the instructor know with a simple heads-up.

What Seating Options Are in the Sauna?

The sauna has three seating levels, each offering a different intensity of heat:

🔥 Top Bench → Hottest temperature, as heat rises. Ideal for those comfortable with high heat exposure.
🔥 Middle Bench → Moderate heat, offering a balance between intensity and comfort.
🔥 Lower Bench → Cooler temperatures, great for those easing into the experience.

Additionally, proximity to the heater matters:

• Sitting closer to the heater will feel more intense.

• Sitting near the sauna door will feel cooler due to air circulation.

We recommend finding a spot that feels right for you and maintaining it throughout the session for a consistent thermal experience. If needed, you can adjust, but be mindful of minimizing movement to preserve the collective focus of the group.

How do I stay hydrated?

Hydration is essential! There are two water stations:
💧 Inside the venue
💧 In the yard

Drink water as needed before, during breaks, and after the session.

Restroom Access

🚻 Bathrooms are available inside the building. Please make sure to use the restroom before the start of the session to avoid any disruptions.

Experience & Logistics

Will there be recordings?

We may take short video recordings for social media. If you prefer not to be recorded, please let us know before the session.

Any other questions?

Feel free to ask before or after the session!