Heat. Cold. Repeat.

Contrast therapy is the practice of cycling between deep heat and cold water in the same session. Sauna for fifteen to twenty minutes. Cold plunge for two to three. Rest. Repeat one to three times. Total session: forty-five minutes to an hour, depending on who's keeping time.

• 15–20 minutes in the sauna at 170–195°F.
• 2–3 minutes in the plunge at 38–50°F.
• 5 minutes rest. Drink water.
• Repeat one to three rounds depending on the day.
• End on cold, most days. End on heat if you want to sleep.

People with cardiovascular conditions, pregnancy, or anything that warrants a doctor's note should get one. We're builders, not clinicians.

We are not going to recite a list of studies. The customers we talk to already believe in the practice — they're here because they want a room to do it in. What we can tell you is what they report after a year of daily use: better sleep, fewer sick days, less back stiffness in the morning, and a small ritual that anchors their week.

If you want the scientific literature, it's a search away. If you want the room, that's what we build.