Recovery

Most people benefit from 20–50 minutes, depending on experience and how your body feels on the day.

Beginners may prefer 20–30 minutes

Regular users often enjoy 40–50 minutes

You should feel warm, relaxed, and lightly perspiring — not dizzy or uncomfortable

Hydration is important, and it’s always okay to step out earlier if needed.

For women

Most women benefit from 1–3 minutes of cold immersion.

Women typically:

• Experience stronger vasoconstriction in response to cold

• Have different hormonal and nervous system responses

• May feel overstimulated more quickly at very cold temperatures

Shorter, controlled exposure is often more effective and more supportive for recovery and nervous system regulation. Starting with 30–60 seconds and building gradually is completely appropriate.

For men

Most men benefit from 2–4 minutes of cold immersion.

Men often:

• Tolerate cold exposure slightly longer

• Experience slower onset of nervous system stress at the same temperatures

That said, staying longer than needed does not automatically increase benefits. Calm breathing and controlled exposure remain more important than duration.

For professional or high-performance athletes

Professional athletes may use ice baths for 2–5 minutes, depending on:

• Training load

• Competition schedule

• Performance vs recovery goals

In some cases, shorter cold exposure is preferred to avoid blunting training adaptations. Cold therapy at this level is typically used strategically, not daily or excessively.

Contrast therapy alternates between heat and cold to enhance circulation and recovery.

A common structure is:

1. Infrared sauna (10–15 minutes)

2. Ice bath (30 seconds to 2 minutes)

3. Repeat the cycle 2–3 times, depending on time and tolerance

Many people choose to finish with heat for relaxation, while others prefer to finish cold for alertness. Our staff can help guide you based on your goals.

Yes — when done appropriately.

Our ice baths are:

• Temperature-controlled — Set within an optimal range for females

• Designed to support recovery without overwhelming the nervous system

Cold exposure can feel intense, but it should never feel unsafe or distressing. If you have specific medical conditions, are pregnant, or feel unsure, we recommend chatting with a healthcare professional and letting our team know before your session.

This depends on your lifestyle and training load, but general guidelines are:

• Infrared sauna: 2–4 times per week

• Ice bath or contrast therapy: 1–3 times per week

• More is not always better — consistency and intention matter most

Recovery should support how you feel overall, not become another stressor.

Most people benefit from recovery after exercise, especially:

• Infrared sauna for muscle relaxation and stress relief

• Ice bath or contrast therapy for recovery between sessions

Using recovery before exercise can still be beneficial if:

• You’re feeling tight or stiff

• You’re seeking nervous system regulation rather than performance output

Instead of exercise

There are times when recovery is more beneficial than pushing through a workout.

Using recovery services instead of exercise can be supportive when:

• You’re feeling run down, overly sore, or fatigued

• Sleep has been disrupted (common for parents)

• You’re experiencing high stress or nervous system overload

• You’re recovering from illness or injury

• You want to maintain consistency without overloading the body

Cold immersion supports lymphatic flow through temperature-driven circulation changes, offering some of the same benefits that gentle movement provides.

If you’re unsure what’s best for you, our staff are always happy to recommend an approach.