Sauna & Cold Plunge — Drop-in Session

Heat. Cold. Repeat. Simple, ancient, and extraordinarily effective.

Our traditional Scandinavian-style sauna paired with cold plunge immersion at the Recovery Studio, 30 Selwyn Road, Paihia. This is a community sauna — a shared space where people come to slow down, reset, and look after themselves.

Your session

Each session runs for 55 minutes on the hour. The first 5 minutes and last 5 minutes of each hour are a buffer zone — time for you to settle in and for the previous group to transition out. Please arrive a few minutes early so you're ready to go when your session starts.

A typical session looks like 2–4 cycles of heat and cold: 15–20 minutes in the sauna, 1–3 minutes in the cold plunge, and a few minutes resting in between. Find your own rhythm — there's no right or wrong way to do this. Just listen to your body.

Booking is essential. This is a small community sauna, not a walk-in facility. Please book your time slot in advance so we can manage the space properly and make sure the sauna is ready for you.

What to bring

• Two towels — one to sit on in the sauna (required for hygiene), one to dry off with after
• Togs (swimwear) — must be worn at all times in the sauna and plunge
• Water bottle — you will sweat, and you need to replace what you lose
• Jandals or slides — optional but handy for moving between the sauna, plunge, and courtyard

Studio etiquette

• Shower before the cold plunge — rinse off sweat and sunscreen thoroughly before getting in. This keeps the water clean for everyone
• Keep conversations low — this is a recovery space, not a social event
• No phones in the sauna or plunge area
• Leave the space as you found it — rinse the shower, hang your towel, close the door
• Be mindful of your time — your session is 55 minutes, and the next person's starts on the hour

Before you book — a quick health check

Contrast therapy (alternating heat and cold) is powerful, and it's not suitable for everyone. Please check with your doctor before booking if any of the following apply to you:

• Heart conditions, arrhythmias, or uncontrolled blood pressure
• History of stroke, fainting, or seizures
• Pregnancy or if you think you might be pregnant
• Raynaud's disease or poor circulation
• Asthma or chronic respiratory conditions
• Recent surgery, open wounds, or skin infections
• Currently unwell, feverish, or recovering from illness
• Metal implants, pins, or surgical hardware (these can heat up in the sauna)

If you're on medication that affects your heart rate, blood pressure, or body temperature regulation, please talk to your GP first. We're not doctors — but we take your safety seriously.

Tips for a great session

• Hydrate well beforehand — drink at least 500ml of water in the hour before your session. Dehydration is the most common reason people feel lightheaded
• Eat lightly — avoid heavy meals for at least an hour before. A light snack is fine
• No alcohol — not before, not during, not immediately after. Alcohol and heat exposure are a dangerous combination
• Start gently — if it's your first time, sit on the seats nearest the door in the sauna and keep your cold plunge short (30 seconds is plenty to start). You can build up over time
• Breathe — when you enter the cold plunge, focus on slow, controlled exhales. The gasp reflex is normal. Breathe through it
• Listen to your body — if you feel dizzy, nauseous, or unwell at any point, get out, sit down, drink water, and let us know
• Rest afterwards — give yourself 10–15 minutes after your session before driving. Your nervous system just did a lot of work

Pricing

• Drop-in: $35 per session
• Members: Book free sessions through your membership
• Session packs: Buy a 5 or 10-pack and save

First time? Just book in, show up, and we'll walk you through everything. No experience needed — just a willingness to get uncomfortable for a minute. Most people come back.

Ready to make it a regular thing? Check out our membership →