What is a Protocol?
A sauna protocol is a structured approach to using a sauna, often including specific durations, temperatures, and frequencies to maximize health benefits and adapt to heat. It typically involves alternating between periods of sauna use and cooling down, with variations in temperature and session length based on individual tolerance and goals.
Our Protocols
Whether you're here to unwind or optimize recovery, we offer two distinct sauna protocols designed to support your wellness goals. Each protocol is grounded in science and adaptable to your comfort level—so you can get the most out of your time in the heat.
Sauna and contrast therapy protocols are important for supporting physical recovery, improving circulation, and enhancing overall well-being. Exposure to heat in a sauna promotes vasodilation, which increases blood flow, reduces muscle soreness, and facilitates the removal of metabolic waste. When followed by cold exposure, such as ice baths or cold showers, contrast therapy triggers vasoconstriction, helping to reduce inflammation and stimulate the nervous system. Alternating between hot and cold conditions can improve cardiovascular function, accelerate recovery from intense training, and enhance resilience to stress. These protocols also promote mental clarity and relaxation by activating the parasympathetic nervous system, making them valuable tools in both athletic and general wellness routines.
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Express Protocol
Stress Relief & Nervous System Reset
30 Minutes
This express protocol is designed to calm both body and mind by activating the parasympathetic nervous system and helping to lower cortisol levels. Perfect for high-stress days, mental fatigue, or active recovery, it includes two gentle cycles of:
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Sauna: 10–12 minutes at 70–80°C (two times)
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Cold Plunge: 1–2 minutes at 13–15°C (two times)
This rhythmic contrast helps reset your nervous system, leaving you feeling clear, relaxed, and rebalanced.
Nalu Protocol
Circulatory Boost
60 Minutes
Designed to invigorate your body and support cardiovascular health, this protocol promotes healthy blood flow and a natural energy lift—perfect for a midday reset or anyone with a more sedentary lifestyle. The session includes three energizing rounds of:
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Sauna: 15 minutes at 75–85°C (three times)
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Cold Plunge: 2–5 minutes at 12–15°C (three times)
This dynamic contrast helps stimulate circulation, increase vitality, and leave you feeling refreshed, alert, and recharged.
Coming Soon
Manu Protocol
Stress Relief & Nervous System Reset
60 Minutes
Designed to support recovery after intense training or competition, this protocol helps reduce muscle soreness, flush metabolic waste, and speed up healing. Ideal for athletes or anyone needing post-workout repair.
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Sauna: 15 minutes at 80–90°C
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Cold Plunge: 3 minutes at 10–12°C
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Repeat Sauna + Cold Plunge Cycle: 2 rounds
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Recovery Boots: 20 minutes at medium pressure (after contrast)
Benefits: Reduces inflammation, enhances circulation, and accelerates muscle recovery—so you can get back to doing what you love, sooner.
Coming Soon
Cloud Break Protocol
Performance Resilience
60 Minutes
Built for those who thrive on challenge, this protocol is designed to develop mental toughness, build heat and cold tolerance, and enhance resilience under pressure. Perfect for athletes in peak training or anyone seeking to push their physical and mental limits.
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Sauna: 25 minutes at 90°C
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Cold Plunge: 3–4 minutes at 6–10°C
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Repeat Sauna + Cold Plunge Cycle: 2 rounds
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Recovery Boots: 20 minutes at high pressure (post-contrast)
Benefits: Boosts heat and cold adaptation, strengthens focus and grit, and supports high performance in demanding conditions. This is your edge—earned, not given.
*only do this protocol if you are accustomed to sauna use, always listen to your body
