While we offer a stand-alone Sweat (Infrared Sauna) and Freeze (Ice Bath) session, many people also enjoy the combination for compounding benefits.

The benefits of a Sweat & Freeze go way back to the Nordic cultures who originated the technique – a 20-minute sauna session, followed by a cold water dip or cool shower. Ideally the hot/cold exposure is repeated until the body is completely relaxed.

Going back and forth between the two is an amazing experience that benefits your body and mind in numerous ways.

Recommended Protocol

We have have worked together with Sweat and Freeze enthusiasts and experts to devise the best protocol for you especially if you’re new to our facilities at Soma Haus (approximately 30 mins):

Step 1: Warm up your core body temperature by spending 10-15 minutes in the sauna

Step 2: Prepare yourself for the ice bath and plunge for 30 seconds to 1 minute. If it is too challenging to do a full dip, you can work with submerging certain body parts (e.g. legs only, hands only, up to the hips, up to the waist etc). As you progress, you can submerge more of your body in the ice bath.

Step 3: Always enter the bath on an exhale. Breathe calmly for 15 -20 deep breaths while you’re there. Try to slow down your breathing. You will feel your heart slow down, and get into a meditative state if you are able to control your breathing.

Step 4: At the end of your plunge, gently step out and do a few lunges, squats or high-intensity breathwork techniques to warm up the body. Large exhales and rapid movement will naturally heat the body up.

Step 5: Ensure you have 5-10 minutes of rest and relaxation before repeating the protocol.