You’ve Pressed Pause. Now Let’s Help You Feel Good.
Your Session Guide
If you do have a medical condition, please consult with your doctor if in any doubt about your safety. While our staff have been trained to know where risks might lie for certain populations, or for certain disorders, it is always recommended to double-check your particular situation with your GP.
Infrared Sauna
Here are some tips in preparation for your Infrared Sauna recovery session:
1. Start drinking water 1–2 hours before. Add electrolytes if you’ve exercised or plan to sweat heavily.
2. Avoid heavy meals beforehand. A small, nourishing snack (like fruit or a smoothie) 30–60 mins before is fine.
3. Wear minimal, loose-fitting clothes (or go in with a towel or swimwear).
4. A quick rinse or shower beforehand helps open pores and removes body products that could irritate skin during sweating.
5. Set an intention; Are you here to relax, clear your mind, ease soreness, or sweat it out?
Regular use of saunas offer a wide range of benefits; More in depth information is available via the above Infrared Sauna Tab.
It is recommended to keep your sessions short (30 minutes) with regular breaks as needed; 2 - 3 times per week.
The infrared sauna is a hot space with the capacity to reach 70C.
If you are adversely affected by the heat for any reason, please consult your doctor first.
Please avoid Infrared Saunas if any of the following apply to you:
• Medications – Diuretics, barbiturates, blood thinners and beta-blockers
• Pregnancy – If you are in the early stages of pregnancy (first trimester), you are not permitted to use our sauna.
• Cardiovascular Conditions
• Under the influence of Alcohol
• Chronic Conditions/Diseases associated with reduced ability to sweat or perspire
• Hemophiliacs
• Fever
• Joint Injury
• Implants – Metal pins, rods, artificial joints or any other surgical implants
• Pacemakers/Defibrillators
• Have a scar or injury that is still healing
If the you are unable to regulate you own body temperature.
During your session:
1. If you’re new, begin with 15–25 minutes and build up over time.
2. Practice slow, deep breathing to enhance parasympathetic activation. Try box breathing, body scanning or simply lengthen your exhales.
3. Meditate, journal, or listen to calming music. Use this time to unplug from your phone and life’s chaos.
4. If you feel lightheaded or dizzy, step out or lower the heat.
After your session:
1. Drink plenty of water post-session. Consider adding a pinch of salt, sipping coconut water or adding electrolytes to replace lost minerals.
2. Allow your body temp to drop gradually; A lukewarm shower will wash away sweat and help your body fully relax.
3. Indulge in a light, nutrient-dense meal or smoothie within the hour to support cellular recovery.
Cold Water Immersion
Some tips in preparation for your Cold Water Immersion recovery session:
1. Drink water beforehand to help support your circulation and avoid feeling lightheaded. Add electrolytes if you’re coming in post-exercise.
2. Avoid cold plunging on a full stomach. A small meal or snack 1–2 hours prior is ideal.
3. Wear comfortable, easy-to-remove layers. Bring dry, warm clothing for after.
4. Practice slow nasal breathing before getting in. Focus on box breathing (inhale 4, hold 4, exhale 4, hold 4) while submerging.
5. Set an intention; It could be physical (recovery), mental (resilience), or emotional (reset). A clear “why” helps you stay focused when the shock kicks in.
Consistent use of Cold Water Immersion can offer a wide range of benefits; More in depth information is available in the above Cold Water Immersion Tab.
It is recommended to submerge in cold water for 11 minutes per week, which can be split up over multiple sessions.
Please exercise caution or avoid use if you experience any of the following:
• Cardiac History (e.g., Heart Attack, Arrhythmia)
• Post-Surgical Recovery
• Migraines or Chronic Headaches
• Blood Pressure Disorders
• Neurological Disorders
• Lung Conditions
• Motion Sickness
• Pregnancy
• Diabetes
During your session:
1. Enter Calmly - Step in slowly, keep breathing steady, and allow your body to adjust gradually.
2. Focus on Exhale - Long exhales activate your parasympathetic nervous system and reduce panic.
3. Posture Matters - Sit or stand with a tall spine and relaxed shoulders. Try to avoid tensing up.
4. Stay Present - Use a mantra or count your breath rather than watching the clock.
5. Know Your Limits - Start with shorter durations (1–3 minutes) and build up over time. Listen to your body; It’s about consistency, not ego.
After your Session:
1. Warm Up Naturally - Let your body reheat gradually before jumping into hot water. Move around, sip a warm drink, and layer up.
2. Reflect & Rehydrate - Tune into how you feel physically and mentally. Drink water and consider a light stretch or breathwork to close.
Contrast Therapy
Contrast Therapy combines the healing benefits of infrared sauna and cold water immersion.
The alternating temperatures create a powerful reset for both body and mind.
More in depth information in relation to benefits is available via the above Contrast Therapy Tab.
If you’re unfamiliar with cold water immersion or feel anxious about the cold, we recommend starting with a cold water immersion session on its own to build comfort and confidence.
Preparation for this service includes the key tips outlined for both sauna and ice bath sessions (above) such as staying well-hydrated, dressing comfortably, and arriving with an open mind and a clear intention.
Please also take note of Infrared Sauna & Cold Water Immersion Contraindications; they both apply for Contrast Therapy.