Contrast Therapy

 Cold Plunge

 Renu Cold Plunge tank

Are you ready to take the plunge?

Our plunge and contrast therapy services will tingle all of your senses and make your sore muscles come back to life! Alternate between hot and cold therapy treatments, cycling between infrared sauna sessions and ice baths.  Improve blood circulation, de-stress, and awaken your body and mind.

*Currently available only at our Short Pump location


Revered Tradition

This is a centuries-old practice, diligently used by elite athletes after every athletic performance. The health-boosting process of first taking an ice bath then immediately contrasting that with our infrared sauna’s radiant heat will take your mind, body, and immune system to new levels of improved function! Contrast therapy accelerates nutrient-rich blood flow, quells inflammation in your body, and heightens your senses.

Cold Plunge Benefits

Accelerates muscle recovery + injury healing

Boosts the immune system

Improves lymphatic circulation

Reduces inflammation

Increases red blood cell count

Fosters growth hormone levels

Strengthens endurance and recovery

Amps up cardiovascular health

Nurtures peaceful sleep

Reduces stress

Promotes calm

Aids weight loss

Increases metabolism

Safety Precautions

Ice bathing is considered safe. As with most things though, there are potential risks, but there are also things you can do to increase safety and minimize potential risk during the process. Consult with your doctor before cold plunging (especially if you’re sensitive to cold or have other conditions). This service is not suitable for those with a weakened or compromised immune system, age-related limitations, pregnancy, unhealed wounds, heart conditions, or some prescribed pharmaceutical medications.

If you’re a beginner, start with 30 seconds to 1 minute if that’s what you’re comfortable with and work your way up to 2 to 5 minutes.


If you feel dizzy, are extremely uncomfortable, start excessively shivering, or otherwise feel like something is unwell during your ice bath, get out slowly but immediately.


If you are prone to falling or are just nervous, have someone accompany you. 


Cold injuries: Frostbite or hypothermia can happen when sitting in cold water for too long, but you will most likely feel warning signs before it were to occur. Stick to 2 – 5 minutes per session.


Dizziness: Ice-cold water constricts your blood vessels which can lead to this dizziness. Get out of the ice bath if you start to feel dizzy at any point.


You must be able to swim to use our cold plunge.

How Contrast Therapy Works

Not sure about what this process entails? Here is a break down:


Up to 15 minutes
Warm up in our full-spectrum infrared sauna.


1-5 minutes
Plunge into our refreshing 50 degree water


1-3 minutes
We offer a 60-minute session. You go 2-3 times a cycle!

Before Your Plunge

  • Fill out all necessary paperwork texted to you prior to your appointment.
  • You must arrive clean and showered before using our cold plunge, or we ask that you use the shower we have before your plunge. While the filtration equipment is very effective, rinsing off sweat, soap, and surface oils before entering the water goes a long way toward helping us keep our water clean for everyone. 
  • Change into your plunge clothing: a bathing suit is required for our service. 
  • Set your timer- Begin slow. You may start at 1 minute and not exceed 5 minutes. 5 minutes is recommended for experienced dippers. 
  • Start your timer, and then slowly submerge yourself into the ice bath so your shoulders are below the surface. Do not submerge your head underwater.

During Your Plunge

  • Shift your focus from the temperature of the water to something you can control, your breath. You can improve your heart rate, circulation, and comfort with simple breathwork techniques. This includes full inhales, a short pause, and long breath exhales. Work towards getting your breath to 5-8 breaths per minute during your Cold Plunge Session.
  • When your preferred time (1-5 minutes) is up, or when you reach your level of discomfort, very slowly and safely exit the tub and dry off. You may wish to do some light movement and/or stretches to warm up the body.

Sauna & Cold Plunge Contrast Therapy

  • Once you are dry, enter into the sauna. Keep an eye on the time, as you will not be in the sauna for more than 15 minutes. This is important for safety reasons, as you do not want to raise your body temperature too high before bringing it back down in the plunge again. 
  • Please be sure to drink water and stay hydrated while you are in the sauna!
  • After 15 minutes or less in the sauna, carefully exit the sauna and close the door behind you to maintain the heat. 
  • Repeat steps above for the cold plunge. 
  • Your room is allotted for one hour maximum. Once your session is complete, please dry off completely and place your wet towels in the laundry baskets provided.

Take the Plunge

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