Sauna + Cold Shower Ritual
Create a Bathhouse Experience at the Gym
There’s something so powerful about quietly sitting in a sauna, building up a sweat, and then stepping into a cold shower or plunge pool. It’s deeply cleansing for the body and so invigorating for the brain. Such a good reset. When I’m travelling and there’s no traditional bathhouse nearby, I often head to a local gym with a sauna and showers. It doesn’t take much to recreate the healing rhythm of hot and cold contrast therapy.
On our Radiance Retreats, water and its cleansing benefits, is often a part of the journey. Whether it’s ocean bathing on our Byron Bay retreats, cedar sauna and cold lake plunges on our New Zealand Retreats (pictured below), spa days and water temple blessings on our Bali Yoga Retreats or soaking in thermal springs during our Spain yoga and hiking retreats—these moments of elemental connection offer deep restoration. In this blog, I’m sharing how I create a simple, nourishing bathhouse-style ritual at the gym.
Alternating between hot (sauna) and cold (shower) activates your circulation and nervous system, releasing physical and mental tension. It’s a wellness secret from Nordic cultures, Ayurvedic practices, and modern science, offering benefits like:
- Boosted immune function
- Eased muscle and joint pain
- Enhanced detoxification
- Increased energy and mood
- Deep relaxation and nervous system reset
And the best part? It’s affordable, accessible, and already available at most gyms.
Your DIY Bathhouse Ritual at the Gym
💫 Begin with Intention
Before you step into the heat, pause. Close your eyes. Breathe. This isn’t just about hot/cold—it’s a ritual of care. Decide how you want to feel when you leave. Let that guide you.
🔥 Phase 1: Sauna (10–15 minutes)
- Sit or lie down if possible. Rest your back.
- Breathe slowly and deeply. Let the heat soften everything.
- Add a few drops of essential oil (like eucalyptus or lavender) to a corner of your towel for a spa-like atmosphere.
- Sip water, slowly. Hydration is key.
Optional add-ons:
- Apply a clay face mask (if suitable for sweating).
- Dry brush your body gently before entering to stimulate lymph flow and exfoliate.
Phase 2: Cold Shower (30 seconds–2 minutes)
- Rinse in a cold or cool shower straight after the sauna.
- Start warm if you’re new, then gradually turn it cold.
- Use a body scrub or exfoliating mitt to awaken the skin and aid detox.
- Breathe deeply—it’s invigorating!
😌 Phase 3: Rest & Rehydrate (5+ minutes)
- Wrap in a towel, sit somewhere quiet, or lie on a bench.
- Close your eyes and let your body return to balance.
- Sip herbal tea, coconut water, or water with a pinch of sea salt.
Tip: Don’t hurry this step or underestimate the power of resting in between the hot and cool phases. The most powerful experience can come in this resting phases and it’s also beneficial to allow the body temperature to cool before beginning the next round. Use this still moment to just feel and be – without nothing else.
🔁 Repeat 2–3 Rounds
If time and comfort allow, repeat the full cycle 2–3 times. Each round takes you deeper into calm, releasing another layer of stress and tension.
✨ Optional Extras to Elevate Your Ritual
- Abhyanga (oil massage): Post-shower, apply warm sesame or almond oil to nourish and ground. Let it absorb before dressing.
- Aromatherapy: Add essential oils to your towel or wrist before sauna rounds.
- Facial spritz or toner: Refresh your skin with rosewater or a cooling toner after the final round.
🧘♀️ Final Thoughts
This simple yet powerful bathhouse-inspired ritual turns your gym visit into a self-care sanctuary. No Bathhouse, Spa or stunning lakeside sauna required. Just heat, cold, breath, and presence.
Try it weekly and feel the difference in your mood, energy, sleep, and skin. The beauty of this ritual is its accessibility. All it takes is presence, intention, and the willingness to give yourself this time.
Find out more about our Wellness Retreats in Byron Bay, New Zealand, Bali and beyond.