Sauna | Plunge | Compression
Optimize recovery and resilience through the powerful contrast of heat and cold therapy with our state-of-the-art sauna and cold plunge services.
Service Details
Duration: 45-60 minutes (recommended)
Price: $ 35.00
Location: Jupiter Studio & Mobile
Book Sauna & Cold Plunge
Membership Options
Unlimited 24/7 Cold Plunge & Sauna Membership
Cold Plunge Therapy
Unlock the rejuvenating power of cold water therapy. Our cold plunge is designed to reduce inflammation, boost circulation, and enhance mental clarity. Step into the invigorating chill to recharge your body and mind—ideal for recovery, resilience, and overall well-being.
Sauna Therapy
Experience deep relaxation and detoxification with our sauna therapy. The heat helps relieve muscle tension, promote better circulation, and support a natural cleanse, leaving you refreshed and renewed. Perfect for unwinding, recharging, and enhancing your wellness routine.
The Science of Contrast Therapy
Contrast therapy—alternating between heat exposure (sauna) and cold immersion (plunge)—is a powerful wellness practice with deep historical roots and modern scientific backing. This approach creates dramatic physiological effects that support recovery, performance, and overall health.
Heat Exposure (Sauna)
- Increases core body temperature
- Dilates blood vessels (vasodilation)
- Enhances blood flow to muscles and skin
- Activates heat shock proteins
- Promotes sweating and detoxification
- Reduces muscle tension
- Triggers relaxation response
Cold Exposure (Plunge)
- Decreases tissue temperature
- Constricts blood vessels (vasoconstriction)
- Redirects blood to core organs
- Reduces inflammation and swelling
- Triggers cold shock proteins
- Stimulates immune function
- Increases mental alertness
The Contrast Effect
The magic happens in the contrast—the repeated transition between heat and cold creates a pumping effect in your circulatory system, enhancing blood flow, lymphatic drainage, and cellular renewal while training your autonomic nervous system to become more resilient and adaptable to stress.
Benefits of Sauna & Cold Plunge
Enhanced Recovery
Speed recovery from intense physical activity by reducing inflammation, clearing metabolic waste, and supporting tissue repair.
Reduced Inflammation
The contrast between heat and cold helps modulate the inflammatory response, potentially benefiting both acute and chronic inflammatory conditions.
Improved Circulation
The vasodilation and vasoconstriction cycle creates a pumping effect that enhances blood flow throughout the body, promoting healing and performance.
Stress Adaptation
Regular contrast therapy trains your autonomic nervous system to become more resilient and responsive to various types of stress.
Mental Clarity
Experience improved focus, reduced anxiety, and enhanced mood through the physiological and neurological effects of contrast therapy.
Immune Support
Regular heat and cold exposure has been shown to enhance immune function through various pathways, including increased white blood cell production.
Recommended Protocols
Recovery Protocol
Ideal for post-workout recovery or addressing muscle soreness and fatigue.
- 5-10 minutes in sauna (moderate heat)
- 1-2 minutes in cold plunge
- 5-10 minutes in sauna
- 1-2 minutes in cold plunge
- 5-10 minutes in sauna
- 1-2 minutes in cold plunge
- End with cold
Detox Protocol
Designed to support the body's natural detoxification processes and enhance circulation.
- 15-20 minutes in sauna (higher heat)
- 1 minute in cold plunge
- 10 minutes in sauna
- 1 minute in cold plunge
- 5 minutes in sauna
- 1-2 minutes in cold plunge
- End with cold
Stress Resilience Protocol
Focused on training your autonomic nervous system and building stress resilience.
- 8-10 minutes in sauna
- 2-3 minutes in cold plunge
- 8-10 minutes in sauna
- 2-3 minutes in cold plunge
- 8-10 minutes in sauna
- 2-3 minutes in cold plunge
- End with cold
Our staff can guide you through these protocols and help you customize your experience based on your goals and comfort level.
Our Premium Facilities
Infrared Sauna
Our state-of-the-art full-spectrum infrared sauna uses advanced technology to deliver therapeutic heat at optimal wavelengths. Unlike traditional saunas that simply heat the air, infrared saunas provide a more comfortable experience while penetrating deeper into tissues.
Features:
- Full-spectrum infrared heat (near, mid, and far)
- Comfortable cedar construction
- Precise temperature control
- Low EMF design
- Chromotherapy lighting options
- Audio capabilities
Cold Plunge
Our premium cold plunge tub provides an invigorating cold immersion experience in a clean, controlled environment. Maintained at the optimal therapeutic temperature range, our cold plunge is designed for maximum benefits with minimal discomfort.
Features:
- Consistent 38-45°F temperature
- Advanced filtration system
- Comfortable design
- Non-slip entry and exit
- Sanitized environment
- Timed submersion guidance
Compression Therapy
Enhance your recovery experience with our pneumatic compression therapy system, which uses sequential pressure to improve circulation, reduce swelling, and accelerate recovery.
- Targeted compression for legs, arms, or full body
- Multiple pressure settings and programs
- Perfect complement to contrast therapy
What to Expect During Your Session
Arrival & Orientation
Upon arrival, our staff will greet you and provide a brief orientation to our facilities. We'll explain how to use the sauna and cold plunge safely and effectively, and help you determine the best protocol based on your goals and experience level.
Preparation
We'll provide you with towels and drinking water. We recommend bringing a swimsuit. Shower before your session for optimal hygiene and benefit.
Your Session
Follow your chosen protocol, alternating between sauna and cold plunge at your own pace. Our staff is always nearby to assist or answer questions. Listen to your body and adjust as needed—while we recommend specific protocols, your comfort and safety are the priority.
Hydration & Rest
Hydration is crucial during contrast therapy. We provide filtered water, and we encourage you to drink before, during, and after your session. Take time to rest between transitions if needed.
Completion & Recovery
After your session, take time to rest and allow your body temperature to normalize. Many clients experience a profound sense of relaxation, clarity, and invigoration. We recommend scheduling your session at a time when you can enjoy these effects without immediately rushing to other activities.
Mobile Sauna & Cold Plunge
Bring the Experience to Your Location
Experience the benefits of contrast therapy at your home, event, or corporate gathering with our mobile sauna and cold plunge services. Perfect for:
- Private parties and gatherings
- Corporate wellness events
- Retreats and workshops
- Athletic team recovery sessions
- Wellness weekends
Our mobile setup brings the complete contrast therapy experience to your location with the same quality and attention to detail as our studio services.
Frequently Asked Questions
Is contrast therapy safe for everyone?
While most healthy individuals can safely enjoy contrast therapy, there are some contraindications. People with cardiovascular conditions, pregnant women, those with certain skin conditions, or individuals with severe hypertension should consult their healthcare provider before participating. We'll review your health history before your first session to ensure it's appropriate for you.
How long should my session be?
We recommend allocating 45-60 minutes for your contrast therapy session. This allows for multiple cycles between the sauna and cold plunge, with adequate time for transitions and rest periods. Beginners might start with shorter sessions and gradually increase duration as they acclimate to the practice.
What should I bring?
We provide towels, drinking water, and basic amenities. We recommend bringing a swimsuit, flip-flops, and any personal items you may need after your session. Avoid wearing jewelry or metal during your session.
How often should I do contrast therapy?
For optimal benefits, most regular users incorporate contrast therapy 2-3 times per week into their wellness routine. However, even once weekly can provide significant benefits. Some athletes may use contrast therapy more frequently during intense training periods or for recovery from specific events.
Will it be uncomfortable?
The cold plunge can be challenging for beginners, but our approach emphasizes gradual acclimatization and proper breathing techniques to manage the initial cold shock. Most clients find that the discomfort quickly transforms into an invigorating sensation, and the contrast with the sauna's warmth creates a uniquely pleasurable experience overall.
Ready to Experience the Power of Contrast Therapy?
Book your sauna and cold plunge session at Rolling Vitality in Jupiter, Florida, or join one of our membership options for regular access to this powerful wellness practice.