Contrast Therapy

An infrared sauna session followed by a cold plunge session, each in your own private room, minutes from Cool Springs.

HEAT THEN COLD · TWO PRIVATE ROOMS · ONE RITUAL

Book Your SessionsText 615.614.3461 to Set It Up
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Heat

Guest resting with eyes closed in the Infrared Sauna Solo Pod at sēk Sauna Studio in Franklin, Tennessee, head comfortably outside the pod.

Then Cold

Guest smiling in the cold plunge tub in a private plunge room at sēk Sauna Studio.

What Is Contrast Therapy?

Contrast therapy pairs time in heat with time in cold water: warm all the way through, then finish cold. The switch between the two is what people come for, and the pairing is studied to support circulation and recovery.

  • Heat first: 30 minutes in a Solo Pod, or 40 in the Cabin.
  • Then cold: 2 to 6 minutes in 42 degree water.
  • Two bookings: sauna and cold plunge, back to back.
  • Two private rooms: each session in its own space.
  • Total time: about 45 minutes to an hour.
  • Supports: circulation and recovery.

At sēk, contrast therapy is not a separate appointment. It is an infrared sauna session followed by a cold plunge session, booked back to back, each in your own private room.

How Contrast Works at sēk

Step 1: choose your heat

An infrared sauna session in your own private room: 30 minutes lying back in the Solo Pod, or 40 sitting upright in the Cabin, with room for up to three.

Step 2: add your cold

Book a cold plunge session right after. A separate private plunge room is yours for 15 minutes; most clients plunge for 2 to 6 of them in 42 degree water.

Step 3: back to back

Book both online, or text 615.614.3461 and we will set them up for you. Two appointments, two private rooms, each yours for the full session.

The first time, a specialist walks you through both.

Your Contrast Visit

Before

Book the sauna first and the cold plunge right after, or text 615.614.3461 and we will arrange both. Come in a swimsuit and skip lotions and oils beforehand.

During

Your sauna room is private for the full 30 or 40 minutes. Then your own cold plunge room: yours for 15 minutes, most clients plunge for 2 to 6, and a timer and call button stay within reach.

After

A warmed towel is waiting. Dress warm, drink water, and let your body come back up on its own. Plan on about 45 minutes to an hour in the studio.

Heat First

Why the sauna comes first.

A full infrared session warms you through, so the plunge lands clean instead of harsh, and ending on cold sends you out awake and clear. Contrast is practiced many ways; the sēk version is one deliberate pass, sauna then plunge, each at your own pace.

Why Pair Heat and Cold?

  • Recovery: athletes have paired heat and cold after hard training for decades, and the combination is studied to support recovery.
  • Circulation: heat encourages blood vessels to open, cold encourages them to narrow; moving between them in one visit is the heart of contrast therapy.
  • The finish: awake, clear and calm on the way out, with all the ease of a full sauna session behind it.

Pricing

What a Contrast Visit Costs

  • Infrared sauna session: $60
  • Cold plunge session: $30
  • A full contrast visit: $90. FSA and HSA cards accepted.

New to sēk? The Intro Week Pass is four sessions for $99 with Full Studio Access, used within 7 days of your first visit, one pass per person. Four sessions can be used as two infrared sauna and cold plunge pairings. Join within 30 days of your pass and your $99 applies toward your first month.

Doing contrast often? With the Sauna 10 and Plunge 10 packs, a pairing comes to $55 in pack sessions: $35 for the sauna, $20 for the plunge. Memberships work the same way, any session type counts, and a contrast visit uses two. To talk membership, text 615.614.3461 or email hi@seksauna.com.

Contrast Therapy FAQs

What is contrast therapy?

Contrast therapy is time in heat followed by time in cold water. At sēk Sauna Studio in Franklin, TN, that means an infrared sauna session followed by a cold plunge session, each in your own private room.

Is contrast therapy a single appointment at sēk?

No. Contrast therapy at sēk is two separately booked sessions: an infrared sauna session, then a cold plunge session. Book the two back to back online, or text the studio at 615.614.3461 and we will set them up for you.

Should I do the sauna or the cold plunge first?

sēk recommends heat first. A full infrared sauna session warms you through, the plunge that follows feels cleaner for it, and ending on cold is what leaves you awake and clear on the way out.

How long does a contrast visit take?

Plan on about 45 minutes to an hour: 30 minutes in the Infrared Sauna Solo Pod or 40 minutes in the Infrared Sauna Cabin, then your own private cold plunge room for up to 15 minutes. Most clients plunge for 2 to 6 of them.

How much does contrast therapy cost at sēk?

As single sessions, $90: $60 for the infrared sauna and $30 for the cold plunge. FSA and HSA cards are accepted. New clients can use the Intro Week Pass, four sessions for $99, as two infrared sauna and cold plunge pairings.

Do the sauna and the cold plunge share a room?

No. Your sauna session happens in its own private room and your cold plunge happens in a separate private plunge room. You have each room to yourself for the full session.

Do I need cold plunge experience to try contrast therapy?

No. You control every second of your time in the water, and a sēk specialist walks every first-timer through the room, the timer, and the call button before the session starts.

How often should I do contrast therapy?

As often as it serves you. On the cold side, sēk recommends 2 to 6 minutes a session with a goal of about 11 total cold minutes a week. Both the heat and the cold get easier with repetition.

Who should use caution with contrast therapy?

Talk with a healthcare professional first if you are pregnant or have a heart condition, high blood pressure, Raynaud's syndrome or a pacemaker. Skip the visit if you are unwell or have been drinking alcohol. You can end either session whenever you choose, and every room has a call button.

Can I add red light therapy or pressotherapy to a contrast visit?

Yes. Every sēk service is booked on its own, so you can add a Red Light Therapy or Pressotherapy session to any visit. Any session type counts toward memberships and the Intro Week Pass.

Before You Book

Talk with a healthcare professional first if you are pregnant or have a heart condition, high blood pressure, Raynaud's syndrome or a pacemaker. Do not plunge after drinking alcohol or when you are unwell.

You are never on a timer you did not set. Every room has a call button, and either half of a contrast visit stands on its own: if the water is not for you today, the sauna still was.

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Guest resting in the cold plunge under blue light at sēk Sauna Studio in Franklin, Tennessee.

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Book your sessions

Ready for Heat, Then Cold?

An infrared sauna session, then a cold plunge session, back to back at sēk Sauna Studio in Franklin, Tennessee. A full contrast visit is $90.

Prefer to start with a single session or give sēk as a gift? Book any service or send a gift card.

Book Your Sessions
See Pricing & Memberships

FSA and HSA accepted. Every membership and the Intro Week Pass cover both halves of a contrast visit. Ready for a membership? Our team will set you up personally. Call or text 615.614.3461, or email hi@seksauna.com.

sēk

A woman-owned, award-winning wellness retreat in Franklin, TN. Sweat, glow, chill, recover.

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