sauna + cold plunge at People's Pilates! ​

Take your recovery to the next level with our Sauna + Cold Plunge sessions, now offered outdoors at People’s Pilates- Hilltop. These 60-minute guided group classes combine high-heat sauna with cold plunge rotations, designed to support physical recovery, mental clarity, and nervous system balance.

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What to Expect:

• Cold Plunge Temp: 40–43°F

• Sauna Temp: ~150°F

• Plunge Limit: 6 minutes max (for safety and effectiveness)

• Class Length: 60 minutes

• Location: Outdoor private yard at our Hilltop Studio​

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Each session includes:

• Opening Meditation + Breathwork (8–10 minutes):
  Start with guided breathwork (box breathing, long exhales, or light Wim Hof-style) and a short meditation to prepare your body and mind for the plunge.

• Safety Overview + Session Flow:
  Learn how to rotate safely between sauna and cold plunge, including time limits and cues to listen to your body.

• Rotations + Recovery:
  Move between hot and cold in a guided format. Some prefer quiet reflection, others socialize—either is welcome.

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What to Wear:

• Wear a swimsuit or something you're comfortable sweating and plunging in—sports bras, shorts, trunks, and one-pieces all work. Bring a robe, water bottle, and change of clothes if you'd like to dry off fully before leaving. Towel provided. 

• There is an outdoor shower for rinsing between sauna and plunge.

 

Clean + Filtered

Your health matters. Our tubs are:

• Filtered continuously

• Sanitized with Spa Choice Sanitizer

• Cleaned between sessions

•  A rinse-off shower is required between sauna and plunge to help keep water clean for everyone.

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⚠️ Who Should Not Plunge

Please check with your provider before joining if you have:

• Heart or blood pressure conditions

• Seizure disorders

• Severe Raynaud’s

• Pregnancy

• Open wounds or recent surgery

• Fever or illness

• We are not medical providers. When in doubt—please consult your provider

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Benefits of Contrast Therapy

• Nervous system regulation

• Increased focus and improved mood

• Decreased inflammation and soreness

• Improved sleep

• Enhanced stress resilience

• Brown fat activation