What to Expect
Our 60-minute classes feature three rounds of 12-minute sauna sessions followed by 3-minute cold room intervals. Relax, recover, and reconnect through breathwork, mindfulness practice, and group dialogue led by skilled instructors.
The Sauna
Our Nordic sauna harnesses dry heat and steam as well as invigorating aromatherapy to create a high-heat environment that rejuvenates the body from the inside out.
The Cold Chamber
Energizing your body through cold exposure, our cold chamber combines frigid temperatures and breathwork to activate mind and muscle recovery.
Private Events
Embers + Ice is the perfect space for a unique recovery day experience focused on wellness and connection. Our space is yours to enjoy with your group.
Community Focused
Embers + Ice is the perfect space for a unique recovery day experience focused on wellness and connection. Our space is yours to enjoy with your group.
What to expect at your first session
What should I wear?
Any workout or pool attire you’re comfortable in is appropriate for our classes.
Is anything provided?
We have two different towels and Nordic hats available for purchase at our front desk, but you are welcome to bring your own belongings into class.
How much should I hydrate?
Hydration is critical before and after contrast therapy. Start hydrating in the days before your class and continue drinking frequently, with electrolytes as needed, throughout the day. After your session, experts suggest drinking 16oz for every 10 minutes you’re in the sauna.
Can I eat beforehand?
Contrast therapy is similar to a workout. We recommend keeping meals light 90 minutes before attending class.
How hot does the sauna get?
Our sauna ranges from 180°F to 200°F. However, where you sit in the sauna impacts the experience. Sitting lower to the ground and closer to the door is cooler while sitting higher up and closer to the stove feels much hotter.
How cold does the cold room get?
Our cold room is set between 5°F and 15°F.
I’m a little nervous about my session. Will I be ok?
Absolutely. We strongly believe you’ll experience a life-changing breakthrough in your well-being, and we encourage you to embrace that.
What about health conditions?
Please consult with your primary care provider before attending classes to ensure you can withstand extreme heat and cold. We are not a medical facility, so it is your responsibility to assess your health and ensure you have no contraindications before participating. We also ask that if you have any open wounds or have recently undergone a medical procedure, you consult with your medical provider to determine a proper timeline to return to contract therapy.
Is the equipment clean?
Yes. Our team takes sanitation very seriously. All members must shower with cool water before entering the cold room after leaving the sauna.
Are shoes allowed?
Though many members choose to attend classes barefoot, some footwear is permitted. Water shoes, Crocs, and KANEs are good choices.
