The Power of Heat & Cold
Alternating between sauna heat and cold plunge activates your body's natural recovery systems. The contrast drives circulation, reduces inflammation, relieves muscle soreness, and leaves you feeling deeply restored.
Book a SessionWhy Contrast Therapy?
Science-backed benefits for body and mind
Swedish Sauna
Traditional dry heat between 80–100°C relaxes muscles, promotes sweating, supports mental wellbeing and triggers the release of endorphins. Regular sauna use supports cardiovascular health, improves sleep quality, and helps the body detoxify naturally.
Cold Plunge
Immersion in cold water triggers vasoconstriction, reduces inflammation, and stimulates the
vagus nerve. Cold exposure builds mental resilience, boosts metabolism, and accelerates
muscle recovery after exercise. We recommend 4–6°C for men and 10–12°C for women.
“Women’s physiological response to extreme cold is often more intense (vasoconstriction, stress response)
than men’s, so moderate cold still gives the desired effect without overwhelming stress.” (Dr. Stacy Sims)
The Space
A look inside Recovery Pod
How to Prepare
Everything you need to know before your visit
Swim Attire
Arrive in suitable swim and sauna attire. There will be space to hang your clothes, change robes, and store belongings during your session.
Bring Towels
Bring two towels with you on your visit. One to dry yourself after your session, and a towel to sit on inside the sauna.
Water Bottles
Bring a water bottle — you will be able to fill this on site from within the Pod. Staying hydrated is essential during contrast therapy.
Shower Before Arrival
Please shower before you arrive. This keeps the water clean and enhances the experience for everyone.
Bluetooth Speaker
A bluetooth speaker is available for use during your session. You are able to bring your phone into the Pod with you, but chargers, battery packs and cables should be left outside.
Essential Oils
Oils are provided for use in the sauna to add a relaxing aroma to your session. You are also welcome to bring your own essential oils. Please follow the instructions on usage.
Frequently Asked Questions
Got questions? We have answers.
What is contrast therapy?
Contrast therapy involves alternating between hot (sauna) and cold (plunge pool) exposure. This cycle of heating and cooling stimulates blood flow, reduces muscle soreness, and promotes overall recovery. A typical session involves multiple rounds of heat and cold.
How long is a session?
Sessions typically last 60 minutes, giving you time for multiple rounds of sauna and cold plunge with rest periods in between. We recommend 3–4 rounds for the best results.
Is cold plunge safe for everyone?
Cold plunge is generally safe for healthy individuals. However, if you have a heart condition, are pregnant, have Raynaud's disease, or have any medical concerns, please consult your doctor before your first session. We are always happy to discuss any questions you may have.
Do I need to book in advance?
Yes, we operate on a booking-only basis to ensure a relaxed, uncrowded experience. You can book your session through our online booking page.
What should I bring?
Bring swim attire, two towels (one to dry off and one to sit on), a water bottle, and any toiletries you need for after your session. We offer showers and a changing area if needed.
Where are you located?
We are based in Bristol and can be found on site at Valesco Fitness Collective, Brislington. Our address and directions will also be shared on your booking confirmation.