General Information

  • This class combines contrast therapy—alternating between heat and cold—with mindfulness practices and breathwork. You’ll go through 2 to 3 rounds of:

    15-20 minutes in the sauna (~185 F)

    Up to 2 minutes in the cold plunge (~45 F)

    Each round includes guided meditation techniques to enhance relaxation, focus, and resilience.

    Please note: Because the space is outdoors, sauna and plunge temperatures may fluctuate slightly with weather conditions. We do our best to maintain the optimal range for therapeutic benefit.

  • All classes take place at Alchemy Springs, located at
    939 Post St.
    San Francisco, CA 94109

    The space includes sauna, cold plunges, and changing areas to support your experience. Please arrive 15 minutes early to settle in.

  • You can view our current class schedule and book your spot at any time here:

    👉 https://linktr.ee/experiencecontrast

    New sessions are added regularly—check back often or follow us on Instagram for updates.

  • The guided portion of the class lasts about 90 minutes.

  • Contrast therapy creates hormetic stress—a controlled, beneficial stressor that builds resilience in the body and mind.

  • Yes — just a few simple things to help you get the most out of your experience:

    • Arrive well-hydrated and bring a water bottle to sip throughout the session.

    • Avoid heavy meals 30–60 minutes beforehand so your body can focus on the practice, not digestion.

    We’ll take care of the rest. Just show up, breathe, and let the process unfold.

  • Absolutely. These sessions are open to all levels, including first-timers. No prior experience with sauna or cold immersion is required. Each class begins with a guided orientation, including safety protocols and what to expect, so you’ll feel supported every step of the way.

Class Structure & Guidelines

    • A swimsuit (required for participation)

    • A towel (or two)

    • A water bottle (hydration is key)

    • Slip-on sandals for easy movement between stations

    • Warm layers for post-session comfort

    • 2 to 3 rounds of heat and cold therapy

    • Introduction to 2 meditation techniques

    • Breathwork to regulate the nervous system

    • A quiet, non-verbal environment to support deeper introspection and energetic integrity

  • We hold the session in intentional silence to help you turn inward.

    Avoiding casual conversation, eye contact, or outward engagement allows your attention to settle deeply into your body and breath—where the real work happens. In stillness, your nervous system can soften, regulate, and recalibrate.

    This practice helps build mindfulness.
    Mindfulness builds resilience.

    And resilience is what allows us to move through challenge—whether in heat, cold, or everyday life—with clarity and strength.

    The more you stay with yourself, the stronger you become.

  • Mindfulness enhances stress tolerance—helping you stay present during intense sensations of heat and cold. Instead of reacting with discomfort, you learn to observe and regulate your nervous system.

    This practice is not just about physical endurance—it’s about mental clarity, emotional resilience, and personal growth.

Safety & Comfort

  • While contrast therapy is beneficial, it may not be suitable for individuals with:

    • Heart conditions or high blood pressure

    • Respiratory issues

    • Sensitivity to extreme temperatures

    • Pregnancy

    If you have medical concerns, please consult your doctor before participating.

  • You’re in control of your experience.
    Listen to your body and take care when needed. It’s normal for the mind to resist discomfort — that’s part of the practice. We’re here to support you every step of the way, and safety protocols are in place if needed.

    Here’s how to signal during the session:
    👍 Thumbs Up — You’re okay but need a breather, fresh air, or a change of scenery.
    👎 Thumbs Down — You need assistance, and we’ll step in to help.

    Need to end your session early? Just let an instructor know with a quick heads-up.

  • The sauna has three seating levels, each with different heat intensity:

    🔥 Top bench — Hottest

    🔥 Middle bench — Moderate heat

    🔥 Lower bench — Coolest

    Where you sit matters:

    Closer to the heater = hotter

    Closer to the door = cooler

    Find a spot that feels good for you and try to stay there during the session. If you need to adjust, move mindfully to maintain the group's focus.