First Cold Plunge Walkthrough: What to Expect (Temperature, Time)

Last updated: April 2026

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Quick Answer

Dedicated cold plunge studios like Othership offer unique sauna and cold plunge experiences, with sauna temperatures often ranging from 175°F to 190°F, a range considered ideal for benefits Othership NYC personal trainer review.
When you arrive, expect enthusiastic staff, multiple towels, and an atmosphere often scented with essential oils. You typically only need to bring a bathing suit and a water bottle.
Guided classes often include a 20-minute sauna session followed by cold plunges, featuring breathwork and meditation set to music around a specific theme.
Some cold exposure concepts have attracted significant interest, with Brrrn, a cold workout pioneer, drawing over 23,000 studio members before closing its digital storefronts Brrrn Closes After Pioneering Cold Workouts & Slide Board Fitness.

When you step into a cold plunge studio for the first time, you are entering a space designed specifically for a unique wellness journey. These aren't your typical gyms or traditional spas; they are dedicated environments focused on the combined benefits of heat and cold therapy. For instance, Othership, a prominent name in this field, offers an "immersive" sauna and ice-bath experience, cultivating a distinct vibe and brand that sets it apart from conventional wellness centers The Cut's Othership sauna and ice bath review. During our visits, we found that sauna temperatures at Othership consistently ranged from 175°F to 190°F, a heat level often considered ideal for maximizing sauna benefits. The experience often includes a guided class with breathwork and meditation, followed by cold plunges, all within an environment that feels both calming and invigorating.

What is a Cold Plunge Studio?

A cold plunge studio is a specialized facility dedicated entirely to providing sauna and cold plunge experiences. It's not a gym where you might lift weights or a traditional spa focused on massages and beauty treatments. Instead, these studios create a unique environment centered on the practice of hydrotherapy, specifically combining heat exposure from saunas with cold exposure from ice baths or cold plunges. This focus allows them to cultivate a distinct atmosphere and approach to wellness.

Othership, for example, is described as "genuinely unique" in its offering, creating a dedicated space for these experiences rather than integrating them into a broader fitness or spa menu Othership NYC personal trainer review. The concept originated from CEO Robbie Bent and a group of friends who started it in his garage in Toronto. Since then, it has expanded to include multiple locations, such as its first U.S. studio in Flatiron, New York City, which opened on July 17, and another planned for Williamsburg later the same year The Cut's Othership sauna and ice bath review. These studios are designed to be more than just facilities; they aim to provide a "wellness experience" with their own energy and approach, carefully cultivating a vibe and brand that feels different from a typical spa environment Othership NYC personal trainer review.

The Evolution of Cold Exposure Concepts

The idea of using cold for wellness is not entirely new, but dedicated studios have refined the experience. Before the rise of cold plunge studios, other concepts explored the benefits of cold exposure for fitness. Brrrn, for instance, pioneered cold workouts in its New York City studio, gaining significant attention for its approach. This brand drew over 23,000 studio members and generated nearly a billion social media impressions, making headlines for its cold workouts and slide board innovation Brrrn Closes After Pioneering Cold Workouts & Slide Board Fitness. While Brrrn eventually closed its digital storefronts due to "mounting headwinds in the post-pandemic economy," its success demonstrated a strong public interest in cold-based wellness practices. The concept involved working out in cold temperatures, with some classes so cold that gloves and hats were encouraged We Tried It: Working Out in an N.Y.C. Studio That's So Cold, Gloves and Hats Are Encouraged. The New York Post even suggested that this type of cold workout might be a "secret to burning fat" This cold workout might be the secret to burning fat.

The shift from cold workouts to dedicated cold plunge studios like Othership represents a refinement of this interest, focusing more on the recovery and mental wellness aspects of heat and cold therapy. These new studios offer a more holistic approach, integrating elements of mindfulness and community into the experience. They aim to provide a calming yet invigorating atmosphere, often described as feeling like entering a "modern temple" rather than a traditional spa Escapism Toronto's Othership Yorkville review.

Creating a Unique Atmosphere

The design and ambiance of a cold plunge studio are crucial to its identity. Studios go to great lengths to create an environment that feels distinct and welcoming. From the moment you step inside, sensory details are carefully managed. Many studios use essential oils or incense, filling the air with an "alluring smell of essential oils and relaxation," reminiscent of a high-end yoga studio [Othership NYC personal trainer review](https://davidwilliamrosales.com/2025/11/24/othership-review/], Escapism Toronto's Othership Yorkville review. This immediate sensory input helps set a calming and focused tone, preparing guests for the experience ahead.

The physical layout also contributes to the unique feel. Common areas are often designed with dim lighting and comfortable seating options, creating a serene space where guests can relax before their session. The overall atmosphere "immediately sets a tone" that feels calming, even when the room is busy Othership NYC personal trainer review. This intentional cultivation of a specific "vibe and brand" is what makes these studios stand out from more conventional wellness establishments. It’s about more than just the physical act of plunging; it’s about the entire journey from arrival to departure, designed to be an immersive "wellness experience" that engages multiple senses and promotes a sense of calm and rejuvenation.

What Should You Expect When You Arrive?

When you first arrive at a cold plunge studio, the experience is designed to be premium and welcoming, often feeling more like flying business class than visiting a typical gym. Staff members typically greet you with enthusiasm and helpfulness, setting a positive tone right away. They might offer multiple towels and attend to your needs, creating an atmosphere where you feel like a valued guest.

The environment itself is curated to enhance relaxation and focus. The entire room often smells pleasantly of essential oils or incense, similar to what you might encounter in a high-quality yoga studio Othership NYC personal trainer review. This sensory detail immediately contributes to a calming ambiance. You usually won't need to bring much; a bathing suit is essential, and we recommend bringing a water bottle to stay hydrated. Beyond that, the studio typically provides everything else. For example, on one visit, a guest was offered tea while waiting, highlighting the top-notch service that aims to make your visit comfortable and stress-free Othership NYC personal trainer review.

Navigating the Facilities

After checking in, you'll typically be directed to the changing rooms. These are often designed with guest comfort in mind, featuring dim lights to maintain the serene atmosphere. Many studios offer amenities such as free tea and provide clean, well-maintained showers. The changing areas are usually co-ed, but include individual changing stalls for privacy, along with lockers for your belongings and separate bathroom stalls and mirrors Escapism Toronto's Othership Yorkville review. This thoughtful layout ensures that you have a private space to prepare while still being part of a larger, shared wellness environment.

Once you’ve changed, you’ll enter a common area where you can wait for your session to begin. This room is often wide and welcoming, with various seating options that encourage relaxation and a sense of community. Even when busy, the atmosphere remains calming, allowing you to mentally prepare for the upcoming heat and cold therapy Othership NYC personal trainer review. This transition from the outside world into a dedicated wellness space is a crucial part of the overall experience, designed to help you shed external stresses and focus on your well-being.

Preparing for Your Session

For first-time visitors, some studios may provide a bracelet or other indicator to help staff identify you and offer any extra guidance you might need Escapism Toronto's Othership Yorkville review. This small detail reflects the personalized service aimed at making new guests feel comfortable and informed. The staff are generally enthusiastic and helpful, ready to answer any questions and guide you through the process, which further enhances the premium feel of the visit.

The overall impression is one of curated calm and attentive service. From the inviting scent that greets you at the door to the dim lighting in the changing rooms and the offer of a warm tea, every detail is considered. This careful cultivation of atmosphere is what sets these specialized studios apart, creating a space where the focus is entirely on your wellness journey. It's an environment where the transition from the outside world to the heat and cold experience is smooth and supportive, making your first visit as comfortable and beneficial as possible.

What Happens During a Guided Class?

A guided class at a cold plunge studio offers a structured and immersive experience that combines heat therapy, breathwork, and meditation, often culminating in cold exposure. These sessions are led by experienced staff members who facilitate the flow and guide participants through each stage. Typically, a class begins with a brief introduction and announcements from the two staff members leading the session, setting the stage for what's to come.

After these initial announcements, participants are invited to enter the sauna. The saunas in these studios are often quite spacious, designed to accommodate a large number of people. For instance, the sauna at Othership is large enough to fit "probably 60 people or more," ensuring that even busy classes can proceed smoothly Othership NYC personal trainer review. The class structure helps manage the flow of many people seamlessly, even in a full room.

The Sauna: Heat, Breathwork, and Meditation

The sauna session is a central component of the guided class. During our visits to Othership, we observed that the sauna temperatures consistently ranged from 175°F to 190°F. This temperature range is frequently considered "ideal for sauna benefits," providing effective heat exposure Othership NYC personal trainer review. Within this heated environment, instructors guide participants through various breathwork patterns, often set to music. The music selection can vary, from calming tracks for meditation to deep "untz-untz" bass beats for more energetic "Up" sessions The Cut's Othership sauna and ice bath review.

The class also incorporates meditation, often built around a specific theme. For example, a class might focus on "gratitude," with the instructor reframing the concept to deepen the experience Othership NYC personal trainer review. Other classes, like "Up" sessions, might involve more dynamic movements, such as moving arms overhead and breathing to the beat, or even using a body gua sha to the rhythm of the music The Cut's Othership sauna and ice bath review. These themes serve as a framework for the guided breathwork and meditation, but as one personal trainer noted, "you don’t need to overthink it" – the core experience is the guided heat and breathwork Othership NYC personal trainer review.

Enhancing the Sensory Experience

To further enhance the sauna experience, instructors often incorporate aromatic elements. They might throw "naturally scented ice chunks" or "essential-oil-infused snowball[s]" onto the hot stones, which releases a lovely smell throughout the room [Othership NYC personal trainer review](https://davidwilliamrosales.com/2025/11/24/othership-review/], The Cut's Othership sauna and ice bath review. This addition of scent contributes to the immersive nature of the session, engaging another sense and deepening the relaxation or invigoration, depending on the class's focus. The use of LED lights in the sauna space can also add to the "immersive" quality, creating a visually stimulating environment that complements the audio and tactile experiences The Cut's Othership sauna and ice bath review.

Othership opened its first U.S. location in Flatiron on July 17, offering these guided classes to a new audience The Cut's Othership sauna and ice bath review. These guided sessions, whether they are "Down," "Up," or "All Around" classes, are designed to lead students through a complete sauna and ice bath journey, making the experience accessible and impactful for both newcomers and seasoned practitioners. The combination of high heat, controlled breathing, guided meditation, and sensory enhancements creates a powerful wellness experience that goes beyond a simple sauna visit.

How Does the Sauna Session Work?

The sauna session is a carefully orchestrated part of the overall cold plunge studio experience, designed to maximize the benefits of heat therapy while preparing the body and mind for the subsequent cold plunge. These sessions typically last around 20 minutes, a duration found to be effective for heat exposure without being overly taxing. The sauna environment itself is a key component, with studios like Othership featuring large saunas that can comfortably accommodate many people, sometimes 60 or more, ensuring a shared yet spacious experience Othership NYC personal trainer review.

One crucial aspect of these saunas is the temperature control. During our observations, the saunas at Othership maintained a heat range of 175°F to 190°F. This specific range is often highlighted as ideal for eliciting the various physiological benefits associated with sauna use, such as improved circulation and muscle relaxation Othership NYC personal trainer review. To provide some level of personalization within the group setting, saunas are often designed with multiple levels of seating. The higher levels typically offer greater heat intensity, allowing individuals to choose a spot that aligns with their comfort level and desired experience. This tiered seating gives participants "some control over your experience," making the high heat more manageable for first-timers and more intense for seasoned users Othership NYC personal trainer review.

Guided Protocols and Sensory Engagement

During the 20-minute sauna session, instructors don't just let you sit in the heat. They actively guide the experience. This guidance often involves specific breathwork patterns, which are crucial for managing the heat and focusing the mind. These breathing exercises are frequently synchronized with music, creating an immersive auditory experience that helps deepen the meditative or invigorating aspects of the session [Othership NYC personal trainer review](https://davidwilliamrosales.com/2025/11/24/othership-review/]. The music can range from calming melodies for relaxation to more rhythmic, energetic beats for classes designed to "energize" or "uplift" participants The Cut's Othership sauna and ice bath review.

Beyond breathwork and music, instructors might also incorporate other sensory and physical elements. For instance, they may throw "naturally scented ice chunks" or "essential-oil-infused snowball[s]" onto the hot stones. This action not only releases a pleasant aroma throughout the sauna but also creates a temporary burst of steam, intensifying the heat and humidity for a brief period [Othership NYC personal trainer review](https://davidwilliamrosales.com/2025/11/24/othership-review/]. In more dynamic classes, instructors might use towels in choreographed moves to swirl the hot air around the room, further distributing the heat and adding a visual element to the session. Some classes even prompt participants to engage in gentle movements, such as moving their arms overhead to the beat or using a body gua sha, integrating light physical activity into the heat therapy [The Cut's Othership sauna and ice bath review](https://www.thecut.com/article/othership-sauna-ice-bath-guided-class-review.html].

Thematic Focus and Mental Preparation

Many guided classes at cold plunge studios come with a specific theme, such as "gratitude," "up," or "down" sessions. While these themes provide a narrative framework for the meditation and breathwork, their primary purpose is to help participants focus their minds and derive specific mental benefits from the session Othership NYC personal trainer review. The instructor guides participants through meditations related to the theme, encouraging introspection and a particular mindset. This mental preparation within the sauna is just as important as the physical heat exposure, as it helps to cultivate a sense of calm, focus, or invigoration that carries through to the cold plunge.

The overall design of the sauna session is to provide a comprehensive sensory and mental experience. It's about more than just sweating; it's about using heat, scent, sound, and guided focus to achieve a state of deep relaxation, mental clarity, or heightened energy, depending on the class. This preparation is critical for making the transition to the cold plunge more effective and enjoyable, ensuring that the body and mind are primed to receive the full benefits of the contrast therapy. The structured yet flexible nature of these sessions, combined with the attentive guidance of instructors, makes the sauna a powerful tool in the cold plunge studio experience.

What About Cold Plunge and Contrast Therapy?

While the provided research for a first visit focuses heavily on the arrival and sauna aspects, the ultimate goal of a cold plunge studio is to engage in cold plunging, often as part of a contrast therapy regimen. Cold plunging typically follows the heat exposure from the sauna, creating a powerful physiological and mental experience. The alternation between extreme heat and extreme cold is known as contrast therapy, a practice gaining widespread recognition for its potential wellness benefits.

After the intense heat of a 20-minute sauna session, where temperatures can reach 175°F to 190°F Othership NYC personal trainer review, the cold plunge provides a dramatic shift. This sudden exposure to cold water, usually ice baths, causes blood vessels to constrict, followed by dilation upon warming, which is thought to aid in circulation and recovery. While the specifics of the cold plunge duration and temperature are not detailed in the first-visit research, it is the complementary nature of the cold that completes the full experience offered by these studios.

The Role of Contrast Therapy

Contrast therapy is at the heart of the cold plunge studio model. The idea is that by rapidly changing temperatures, the body is stimulated in ways that promote various physiological responses. The heat from the sauna helps to relax muscles, increase heart rate, and induce sweating, which is believed to aid in detoxification. Following this with a cold plunge then triggers a different set of responses, including a rush of adrenaline, a mental reset, and a potential reduction in inflammation. This dual action is what many practitioners seek from these sessions.

Studios like Othership offer different types of classes, including "Down," "Up," and "All Around" sessions, which guide students through both the sauna and ice baths The Cut's Othership sauna and ice bath review. This indicates that the cold plunge is an integral part of the guided experience, not just an optional add-on. The guided nature of these classes likely extends to the cold plunge, where instructors might offer breathing techniques or mental strategies to help participants endure the cold and maximize its benefits.

Independent Cold Plunge Options

For those who prefer a less structured approach or who are already familiar with the benefits of cold exposure, many studios also offer "Free Flows." These sessions provide independent sauna and ice bath time, allowing individuals to move between heat and cold at their own pace and according to their own preferences The Cut's Othership sauna and ice bath review. Free Flow sessions are generally quieter than guided classes, offering a more contemplative environment for personal practice. This flexibility ensures that the studio caters to a range of preferences, from those seeking a communal, guided experience to those desiring a more solitary and self-directed session.

The contrast between the "deep untz-untz bass" and choreographed towel movements in an "Up" sauna session and the typically quieter "Free Flows" highlights the versatility of these studios [The Cut's Othership sauna and ice bath review](https://www.thecut.com/article/othership-sauna-ice-bath-guided-class-review.html]. Whether guided or independent, the cold plunge is the critical counterpoint to the sauna, completing the hydrotherapy cycle. It is this combination that defines the core offering of a cold plunge studio, promising a holistic wellness experience that impacts both body and mind. The anticipation and eventual immersion in the cold are as much a part of the journey as the preceding heat, making the full contrast therapy experience a powerful tool for well-being.

Is a Cold Plunge Studio for Everyone?

A cold plunge studio offers a distinct wellness experience that may not appeal to everyone, but it certainly caters to a growing segment of individuals seeking unique forms of therapy and community. Studios like Othership consciously cultivate a specific "vibe and brand" that sets them apart from traditional gyms or spas Othership NYC personal trainer review. This curated atmosphere, often described as an "immersive" experience with elements like LED lights and deep bass music in the sauna, can be a major draw for some while potentially being different from what others might expect from a quiet, serene spa [The Cut's Othership sauna and ice bath review](https://www.thecut.com/article/othership-sauna-ice-bath-guided-class-review.html].

The appeal of cold plunge studios extends to those interested in more holistic wellness approaches, where physical benefits are intertwined with mental and emotional well-being. The guided classes, with their focus on breathwork and meditation around themes like "gratitude," offer a structured way to engage with these practices Othership NYC personal trainer review. This integrated approach might resonate with individuals looking for more than just a physical workout or a simple relaxation treatment.

The Rise of Cold Exposure Interest

The broad appeal of cold exposure as a wellness tool is not new, and its popularity has been demonstrated by previous ventures in the field. For example, Brrrn, a company that pioneered cold workouts in New York City, attracted a significant following. This brand successfully drew over 23,000 studio members and generated nearly a billion social media impressions, highlighting a substantial public interest in cold-based fitness and wellness Brrrn Closes After Pioneering Cold Workouts & Slide Board Fitness. Brrrn's concept, which involved working out in cold-temperature rooms, even made headlines for its innovative approach and suggestions that cold workouts could be a "secret to burning fat" This cold workout might be the secret to burning fat.

While Brrrn eventually closed its digital operations due to economic challenges, its success underscores a clear demand for cold exposure experiences. Cold plunge studios build upon this interest by focusing on the therapeutic aspects of heat and cold contrast, often in a more meditative and less physically strenuous format than cold workouts. This shift might make them more accessible to a broader audience who are seeking recovery, mental clarity, or stress reduction rather than just intense physical training.

Considering Personal Preferences and Health

For individuals new to cold exposure, the idea of submerging into an ice bath after a hot sauna might seem daunting. However, the guided format of many classes is designed to make the experience manageable and beneficial, even for beginners. Instructors help prepare participants mentally and physically, guiding them through breathwork in the sauna to build resilience for the cold. The option of "Free Flows" also allows individuals to ease into the practice at their own pace, making the experience less intimidating The Cut's Othership sauna and ice bath review.

Ultimately, whether a cold plunge studio is for everyone depends on individual preferences and health considerations. Those who enjoy immersive, sensory-rich experiences, are open to guided meditation and breathwork, and are curious about the benefits of heat and cold therapy will likely find these studios appealing. It's an experience that goes beyond the physical, touching on mental resilience and holistic well-being. As David William Rosales, a certified personal trainer, put it, "A wellness experience, I think, is a good way to explain it. It has its own energy and approach" Othership NYC personal trainer review. This unique energy is what defines the cold plunge studio, inviting those who seek a different path to wellness.

Frequently Asked Questions

What should I bring to my first cold plunge studio visit?

For your first visit, you will primarily need to bring a bathing suit. It is also highly recommended to bring a water bottle to stay hydrated, especially given the high temperatures in the sauna, which can range from 175°F to 190°F Othership NYC personal trainer review. Most studios provide essential amenities like multiple towels and have clean changing rooms with showers.

How hot are the saunas at these studios?

The saunas at cold plunge studios like Othership are designed to reach high temperatures to maximize benefits. During visits, sauna temperatures ranged from 175°F to 190°F, which is often considered an ideal range for sauna therapy Othership NYC personal trainer review. These saunas also typically feature different seating levels, with higher levels offering more intense heat.

Are guided classes always themed?

Yes, guided classes at cold plunge studios often have specific themes, such as "gratitude" or "up" sessions. These themes provide a framework for the guided breathwork and meditation portions of the class Othership NYC personal trainer review. While themes add an interesting layer, they primarily serve to focus the session, and participants don't need to overthink them.

What is the typical duration of a sauna session?

A typical sauna session within a guided class usually lasts around 20 minutes. This duration allows for effective heat exposure, breathwork, and meditation before transitioning to the cold plunge Othership NYC personal trainer review. The overall guided class, including both sauna and cold plunge, may be longer.

Is cold plunging suitable for everyone?

Cold plunging and contrast therapy offer unique wellness benefits, but they may not be suitable for everyone. While studios create a welcoming and guided environment, the intense nature of extreme heat and cold means it's important to consult a healthcare provider before starting. However, the interest in cold exposure is significant, as evidenced by previous concepts like Brrrn, which drew over 23,000 studio members for cold workouts Brrrn Closes After Pioneering Cold Workouts & Slide Board Fitness.