Curious about our private contrast therapy rooms at Cap Floats? Since we added this service to our menu, we’ve been getting a lot of great questions about how Fire & Ice works. Read on for answers to all of our frequently asked questions.
Why would I want to sit in the sauna or take an ice bath? What are the benefits?
Alternating between the heat and the cold is great for your physical and mental health.
Regular infrared sauna use has been shown to improve cardiovascular health through enhanced blood flow, increased heart rate, and better circulation. It's also great for reducing stress, relieving pain and muscle soreness, and reducing symptoms of chronic conditions like rheumatoid arthritis and fibromyalgia.
Cold water therapy helps with soothing sore muscles, boosting your immune system, giving you greater mental and emotional resilience, boosting metabolism, supporting weight loss, improving mood, supporting mental health, and improving sleep.
What happens when you submerge in the cold water? How does it affect your body, exactly?
Your blood vessels will constrict, diminishing blood flow and reducing inflammation in your muscles. This aids with recovery from injuries, toning down pain and swelling, and reducing soreness.
What are the best practices for my first session? How long should I do the sauna vs. the cold plunge?
For your Fire & Ice session, start with 10-15 minutes in the sauna followed by a 60-90 second cold plunge, gradually increasing durations as your body adapts. Aim for a balanced routine of 15-30 minutes in the sauna and 2-5 minutes in the cold plunge, ideally incorporating 3-4 sessions per week. Opt for 2-4 cycles of heat and cold per session, and always listen to your body—if you feel dizzy, exit the sauna or plunge.
Maintain a calm breathing pattern using the 4-7-8 technique, and hydrate well before and after your sessions. Schedule your therapy the day after physical activity for optimal muscle recovery, and consult a healthcare professional if you have any pre-existing conditions. Remember, consistency is key to reaping the benefits, and view each session as a journey of self-discovery and resilience-building.
What are some other tips for getting the most out of a session?
Bring a Friend: Enhance motivation and safety with a plunge partner. Friends can join for an additional $20 (or $10 for members). Couples sessions are available for $90.
Breathe Before: Arrive 15 minutes early for breathwork, doing 3 rounds of Wim Hof breathing.
Sauna First (15 minutes): Start with 15 minutes in the sauna, focusing on nasal breathing at 5-8 breaths per minute.
Rinse & Plunge (3 minutes): Take a cold shower, then a 2-3 minute cold plunge using 4-7-8 breathing for composure.
Energizing Breathe + Horse Posture (3 minutes): Exit the plunge, drop into horse stance, and deep breathe for warmth.
Second Sauna (15 minutes): Repeat 15 minutes in the sauna with nasal breathing.
Rinse & Final Plunge (3 minutes): Finish with a cold shower followed by a 2-3 minute cold plunge, exhaling twice as long as inhaling.
How often do people usually do Fire & Ice?
We have two membership levels available:
Monthly membership ($55/month) – an affordable option, ideal for individuals new to contrast therapy who wish to try it out while managing a busy schedule.
Unlimited access ($299/month) – designed for those who are passionate about contrast therapy! This option is perfect for athletes preparing for a major competition, individuals facing emotional challenges, and anyone prioritizing their health.
What's your recommended order of services?
At our Auburn location: Float, Fire & Ice, Massage
At our Sacramento location: Somadome, Fire & Ice, Float
When should someone not use the sauna or cold plunge?
If you have cardiovascular disease, cardiac arrhythmia, excessively high or low blood pressure, fever, cancer, skin disorders, blood clots, varicose veins, or respiratory infections, the sauna may be more harmful than helpful for you.
If you have untreated myocardial hypertrophy, coronary artery disease and/or chest pain, untreated high blood pressure, other cardiovascular health problems or cardiac arrhythmia, it may be best to avoid cold water.
Please consult your doctor if you’re not sure whether you should use the sauna or cold plunge.
If you are pregnant, please consult your doctor before using the sauna and cold plunge.
How long is a session?
Sessions last 1 hour. During this time, you have the room to yourself and can decide how many rounds of sauna and cold plunge you want to do.
We encourage first-time guests to arrive 5-10 minutes early so you can change and get acquainted with the space before your session starts in order to take advantage of the full hour.
What are the temperatures of the cold plunges and sauna?
Both in Sacramento and in Auburn, our cold plunges are set to 47° F.
The sauna is usually set between 180 - 200°F.
Have any other questions for us? Leave a comment here or email us! float@capitolfloats.com
Comments