{"product_id":"sauna-session","title":"Sauna \u0026 Plunge","description":"\u003ch2\u003eSauna \u0026amp; Cold Plunge — Drop-in Session\u003c\/h2\u003e\n\u003cp\u003eHeat. Cold. Repeat. Simple, ancient, and extraordinarily effective.\u003c\/p\u003e\n\u003cp\u003eOur 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.\u003c\/p\u003e\n\u003ch3\u003eYour session\u003c\/h3\u003e\n\u003cp\u003eEach session runs for \u003cstrong\u003e55 minutes\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBooking is essential.\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003ch3\u003eWhat to bring\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwo towels\u003c\/strong\u003e — one to sit on in the sauna (required for hygiene), one to dry off with after\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTogs (swimwear)\u003c\/strong\u003e — must be worn at all times in the sauna and plunge\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWater bottle\u003c\/strong\u003e — you will sweat, and you need to replace what you lose\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eJandals or slides\u003c\/strong\u003e — optional but handy for moving between the sauna, plunge, and courtyard\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eStudio etiquette\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eShower before the cold plunge\u003c\/strong\u003e — rinse off sweat and sunscreen thoroughly before getting in. This keeps the water clean for everyone\u003c\/li\u003e\n\u003cli\u003eKeep conversations low — this is a recovery space, not a social event\u003c\/li\u003e\n\u003cli\u003eNo phones in the sauna or plunge area\u003c\/li\u003e\n\u003cli\u003eLeave the space as you found it — rinse the shower, hang your towel, close the door\u003c\/li\u003e\n\u003cli\u003eBe mindful of your time — your session is 55 minutes, and the next person's starts on the hour\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eBefore you book — a quick health check\u003c\/h3\u003e\n\u003cp\u003eContrast therapy (alternating heat and cold) is powerful, and it's not suitable for everyone. \u003cstrong\u003ePlease check with your doctor before booking if any of the following apply to you:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eHeart conditions, arrhythmias, or uncontrolled blood pressure\u003c\/li\u003e\n\u003cli\u003eHistory of stroke, fainting, or seizures\u003c\/li\u003e\n\u003cli\u003ePregnancy or if you think you might be pregnant\u003c\/li\u003e\n\u003cli\u003eRaynaud's disease or poor circulation\u003c\/li\u003e\n\u003cli\u003eAsthma or chronic respiratory conditions\u003c\/li\u003e\n\u003cli\u003eRecent surgery, open wounds, or skin infections\u003c\/li\u003e\n\u003cli\u003eCurrently unwell, feverish, or recovering from illness\u003c\/li\u003e\n\u003cli\u003eMetal implants, pins, or surgical hardware (these can heat up in the sauna)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIf 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.\u003c\/p\u003e\n\u003ch3\u003eTips for a great session\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHydrate well beforehand\u003c\/strong\u003e — drink at least 500ml of water in the hour before your session. Dehydration is the most common reason people feel lightheaded\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEat lightly\u003c\/strong\u003e — avoid heavy meals for at least an hour before. A light snack is fine\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eNo alcohol\u003c\/strong\u003e — not before, not during, not immediately after. Alcohol and heat exposure are a dangerous combination\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStart gently\u003c\/strong\u003e — 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreathe\u003c\/strong\u003e — when you enter the cold plunge, focus on slow, controlled exhales. The gasp reflex is normal. Breathe through it\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eListen to your body\u003c\/strong\u003e — if you feel dizzy, nauseous, or unwell at any point, get out, sit down, drink water, and let us know\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRest afterwards\u003c\/strong\u003e — give yourself 10–15 minutes after your session before driving. Your nervous system just did a lot of work\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003ePricing\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eDrop-in:\u003c\/strong\u003e $35 per session\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMembers:\u003c\/strong\u003e Book free sessions through your \u003ca href=\"\/products\/members\"\u003emembership\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSession packs:\u003c\/strong\u003e Buy a 5 or 10-pack and save\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eFirst time?\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003cp\u003eReady to make it a regular thing? \u003ca href=\"\/products\/members\"\u003eCheck out our membership →\u003c\/a\u003e\u003c\/p\u003e","brand":"Freedive Aotearoa","offers":[{"title":"Default Title","offer_id":53286546440557,"sku":null,"price":35.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0963\/5676\/1965\/files\/IMG_5489.jpg?v=1778557046","url":"https:\/\/www.freedive.co.nz\/products\/sauna-session","provider":"Freedive Aotearoa","version":"1.0","type":"link"}