Key Takeaways
- Our communal sauna runs at a traditional 80°C, and our protocol builds toward 15 minutes of heat followed by 2 minutes of cold, repeated twice.
- Our private infrared sauna sits gentler, between 50°C and 80°C, with our protocol working toward 22 minutes of heat and 2 minutes of cold, repeated, finishing on the cold.
- First-timers should scale down: 5–10 minutes of heat in the communal sauna, or 10–15 minutes in the private infrared room, then build up gradually.
- Ease into the cold. Start with a cold shower or a dip of the hands or feet, then work toward full immersion, keeping your head above water.
- Bring a drink bottle for both, plus swimwear for communal sessions, and read the O-Studio waiver before your first visit.
Communal or Private: Which Sauna Suits You?
Every O-Studio location offers two ways to experience the sauna: a hotter, shared traditional sauna, or a gentler, private infrared room. Here's how they compare.
Communal Sauna
- Heat style: Traditional, 80°C
- Setting: Shared, social
- What to bring: Drink bottle, swimwear
- Session length: Around 45 minutes
Private Infrared Sauna
- Heat style: Radiant infrared, 50–80°C
- Setting: Solo or with a companion
- What to bring: Drink bottle, open mind
- Session length: Full hour, including shower time
Why Pair a Sauna With an Ice Bath?
Contrast therapy, the practice of alternating heat with cold, is why we pair every sauna with an ice bath at O-Studio. Heat opens your blood vessels; cold immediately after closes them again. That push and pull supports circulation, eases muscle tension, and helps your nervous system settle.
How Do You Use the Communal Sauna and Ice Bath?
Communal sessions are shared with other guests and guided by our team, so here's what to expect from the moment you arrive.
Before you start:
- Bring a drink bottle and your swimwear.
- Shower before entering the sauna.
Our recommended protocol:
- 10–15 minutes in the heat.
- Quick rinse in the shower.
- 1–2 minutes in the ice bath.
- Repeat once more.
New to it? Start with 5–10 minutes of heat and dip your hands or feet into the cold before working toward full immersion, building up across your next three to five visits. Each session can feel different, that's why it’s important to listen to your body.
How Do You Use the Private Sauna and Ice Bath?
Private sessions are set up and waiting for you before you arrive, ready to go solo or bring a companion along.
Before you start:
- Bring a drink bottle and an open mind.
- Your room, towels, and everything else are ready for you on arrival.
Our recommended protocol – 22 and 2:
- 22 minutes in the sauna.
- 1–2 minutes in the ice bath.
- Repeat, finishing strong on the cold.
Connect your phone to the room's Bluetooth for a podcast or playlist while you sweat. New to infrared heat? Bring your session down to 10–15 minutes and build your cold tolerance gradually, starting with a cold jar or a dip of the hands and feet.
Staying Safe in Hot and Cold Therapy
Keep your head above the water in the ice bath at all times, and read the O-Studio waiver before your first visit.
Signs you're overheating:
- Fast or strong pulse
- Headache or dizziness
- Nausea or confusion
Signs you're getting too cold:
- Excessive shivering
- Drowsiness or lethargy
- Slurred speech
Stay hydrated before, during, and after your session, and listen to your body either way. Our studio facilitators will walk you through safe movement in and out of the space.
Sauna Is Just the Start
A sauna and ice bath session is one part of a bigger recovery toolkit at O-Studio. Pair it with a float, unwind in the Recovery Lounge, or book a massage in the same visit.
Ready to Try It Yourself?
We have guided plenty of first-timers through their opening sauna and ice bath session, and we are happy to walk you through yours too. If you are close to one of our studios and searching for somewhere nearby to try it, or looking to recover with an ice bath anywhere in NZ, book a session and see what contrast therapy can do for you.
Book a sauna today and own the moment for yourself.
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