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At PLUNJ, we’ve built our studio around one of the world’s oldest wellness practices: contrast therapy. The rhythmic cycle of heat, cold, and rest has been used for centuries to restore the body and clear the mind. Our regimen is straightforward — hot, cold, rest, repeat — but the results speak for themselves.
The Sauna
Our dry sauna runs between 175°F and 190°F, creating the deep, penetrating heat your body needs to open up, sweat, and begin to unwind. Inside, you’ll find tiered benches — the higher you sit, the hotter the experience. Your session host will pour water over the heated stones, releasing löyly (the Finnish word for the steam that rises from the rocks), deepening the heat and the ritual.
Plan to spend 8 to 15 minutes in the sauna per round. Before you go in, drink one to two glasses of water — hydration is part of the practice.
The Cold Plunge
After the sauna comes the part people remember most. Our cold plunge pools are set to around 50°F, and your job is simple: rinse using the bucket shower next to the plunge, then submerge yourself as far as you feel comfortable. There’s no target time and no pressure — 30 seconds is a win, and so is five minutes. The cold is a practice, not a competition.
The contrast between the heat of the sauna and the shock of the cold is where the magic happens — circulation surges, the nervous system resets, and most guests walk away feeling more alert and alive than they have in months.
The Contrast Therapy Experience
Heat and cold might seem like opposites, but that’s exactly the point. Contrast therapy works because of the tension between them — and what your body does in response.
In the sauna, your blood vessels dilate, circulation surges, and your muscles begin to loosen. Your cardiovascular system is fully engaged and your body is primed.
Then comes the cold. The moment you enter the plunge, your vessels contract sharply and your body triggers a flood of norepinephrine — a hormone linked to focus, mood, and pain relief. Your breath shortens, your mind goes quiet. That’s not a side effect. That’s the point.
When you step out and rest, circulation normalizes, inflammation calms, and the nervous system finds its balance. Most guests describe this moment as a full-body exhale.
How a Session Works
A complete PLUNJ session follows four simple steps, repeated two to three times:
Step 1 — Hot. Settle into the sauna for 8 to 15 minutes. Hydrate beforehand. Let yourself sweat.
Step 2 — Cold. Rinse, then enter the cold plunge for 30 seconds to 5 minutes, going as deep as feels right for you.
Step 3 — Rest. Step out, find a seat, and rest for 3 to 5 minutes. Breathe. Rehydrate.
Step 4 — Repeat. Work through the cycle two to three times for the full experience.
What to Bring
Come in a swimsuit and wet-safe shoes, and bring a water bottle if you have one. We provide towels, electrolytes, and complimentary tea — everything else you need is already here.
All guests must complete a waiver before their first visit, available online or at the front desk. We recommend reserving your spot online in advance.
