FAQ
General Information
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It is a guided session that is about 75 minutes broken into 3 segments:
~15-18 minutes in the sauna (165-195 F)
~5-10 minutes break in betweenDuring the break, you can explore few options: rest, shower or plunge. Listen to your body and needs.
Cold plunging is not required, especially if you are not comfortable with cold.
The purpose of a guide during a Contrast Session is to offer you the opportunity to develop your relationship with discomfort. Our time tested mindfulness techniques help you stay focused and non-reactive.
Just remember, our method is a practice – nothing in our program is forced. You remain in control of your own experience. We are here to guide you along the way. Please leave achievement based mentality outside of this practice.
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Full experience will be at our brick-and-mortar location in San Francisco (coming 2027). Stay tuned for details.
You may opt to experience a preview with Contrast’s founder at his
Corona Heights residence in San Francisco, CA 94114.Address will be shared privately after booking through email and SMS.
The private space includes a 4-person finish sauna, cold plunge, bathroom, outdoor warm shower and changing areas to support your experience.
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You can view our current class schedule and book your spot at any time here.
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The guided portion of the class lasts about 75 minutes.
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Contrast therapy creates hormetic stress—a controlled, beneficial stressor that trains the body and mind to become more resilient.
By alternating between sauna and cold plunge, you engage the body's innate stress-response systems in a way that strengthens them over time.
Some of the key benefits include:
Boosted Mental Clarity and Mood
Improved Circulation and Cardiovascular Health
Reduced Inflammation and Muscle Recovery
Strengthened Nervous System and Stress Resilience
Enhanced Sleep and Parasympathetic Activation
Metabolic Benefits
Deeper Self-Awareness and Embodiment
Community and Connection
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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.
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Absolutely. These sessions are open to all levels, including first-timers.
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It is perfectly normal to feel nervous.
Every Contrast session is based on Dr. Susanna Søberg's scientific protocol. It keeps your body within safe limits while still delivering the mental and physical benefits.
Before we start, we will walk you through the various arc of the program, answer any questions, and check in on health conditions or comfort levels.
Throughout the class your guide is always present, monitoring time and temperature and offering modifications so you can ease in at your own pace.
If anything feels off, please let us know right away; we will adjust the session to suit your needs.
Class Structure & Guidelines
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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
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2 to 3 rounds of guided contrast therapy
Introduction to mindfulness techniques
Breathwork to regulate the nervous system
An intentional container that supports deeper introspection and energetic integrity in the sauna and around cold baths
Dedicated area for social connection and communal setting to co-regulate.
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We hold the sauna session in intentional silence to help you turn inward.
Avoiding casual conversation or outward engagement during the sauna allows your attention to settle deeply into your body and breath
In stillness, your nervous system can soften, regulate, and recalibrate.
This practice helps build mindfulness.
Mindfulness builds resilience. -
Mindfulness enhances stress tolerance which helps you stay present during intense sensations of heat and cold. Instead of reacting with discomfort, you learn to observe and regulate your nervous system.
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No phones in the space.
This is a group experience and screens pull you and the room out of the practice.
Use the energy of the practice to return to yourself and add to the field the group is creating.
Safety & Comfort
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No, you may just choose to rest outside between the sauna rounds. Some people are eager to plunge immediately. Some wait. Some hate it. We respect everyone’s choices.
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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.
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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 an eye contact and thumbs up as you leave the space. No questions asked.
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No. Leave the achievement mindset outside. You're not here to perform. You're here to be with what the body is asking for. Sometimes that's leaving the sauna early. Sometimes it's skipping a plunge round. Sometimes it's a rinse in the shower and back to your seat. This space is non-judgmental. There is room for all of it.
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In Dopamine Nation, Dr. Anna Lembke explains that pleasure and pain live on the circuitry in the nervous system.
Chasing shortcuts to joy eventually causes a crash.
Contrast is the opposite move. You earn the joy. The heat and the cold are the work; the calm that follows is what the work produces. No shortcut delivers that. You work for the benefits. Trading numbness for aliveness.
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The breath is our simplest polarity. Inhale is receptive, feminine, soft. Exhale is active, masculine, strengthening.
Mark Whitwell (founder of Heart of Yoga) teaches to sacrifice the exhale for the inhale: never restrict the belly or diaphragm on the way in. Let inhale receive, fully and without effort. On exhale, gently draw the belly in for an abdominal embrace, building strength that returns you to the softness of the next inhale.
Strong exhale surrenders to soft inhale. That surrender is the whole practice of the proper breathing, at least in yoga or a contrast session.