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

12-18 minutes in the sauna

1-3 minutes in the cold plunge

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.

Weekly 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.

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Pop-up classes take place at Aquatic Park. Our meeting location is:
900 Beach Street
San Francisco, CA 94109

We use a mobile cedar sauna which is less than a minute walk from the ocean.

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

👉 go.experiencecontrast.com

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 trains the body and mind to become more resilient. By alternating between heat (like sauna) and cold (like 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
  The intense sensations of heat and cold stimulate the release of endorphins, dopamine, and norepinephrine, which can improve mood, sharpen focus, and create a sense of presence and emotional reset.

• Improved Circulation and Cardiovascular Health
  The heat dilates blood vessels, while the cold constricts them—this “vascular workout” enhances blood flow, improves endothelial function, and supports heart health.

• Reduced Inflammation and Muscle Recovery
  Cold exposure helps reduce inflammation and soreness post-exercise, while heat promotes relaxation and tissue repair, making it powerful for recovery.

• Strengthened Nervous System and Stress Resilience
  The repeated exposure to safe, voluntary stress builds your capacity to stay calm and centered under pressure, expanding your window of tolerance. This can help reduce anxiety and increase mental toughness.

• Enhanced Sleep and Parasympathetic Activation
  After the session, your body often shifts into a parasympathetic, “rest and digest” state, supporting deep sleep and nervous system balance.

• Metabolic Benefits
  Exposure to cold can activate brown fat and support metabolic flexibility, aiding in energy regulation and potentially supporting healthy weight.

• Deeper Self-Awareness and Embodiment
  The practice demands presence. When done intentionally, it becomes a moving meditation—a practice of observing sensation, breath, and emotion in real time. You learn to stay with discomfort, to breathe through it, and to meet your inner landscape with compassion and clarity.

• Community and Connection
  When practiced in a group, contrast therapy fosters a unique sense of shared vulnerability and mutual support—bonding through breath, bravery, and stillness.

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.

Absolutely. Stepping into hot–cold therapy can look intense the first time, and it is perfectly normal to feel nervous. We design every session around a proven, science-based protocol that keeps your body within safe limits while still delivering the mental and physical benefits you came for. Before we start, your coach will walk you through what to expect, answer any questions, and check in on health conditions or comfort levels. Throughout the class a trainer is always present, monitoring time and temperature, guiding breathwork, and offering modifications so you can ease in at your own pace. If anything feels off—too hot, too cold, or just overwhelming—let us know right away; we will adjust timing, temperature, or techniques to suit you. Your comfort and safety are our top priorities, and with coaching support every step of the way, most first-timers finish feeling calm, clear, and confident about coming back.