Recovery Pricing

Our prices make it easy to enjoy the benefits of Contrast therapy (ice bath and sauna) or just the Infrared sauna several times per week. The recovery area can be booked during staffed hours only.

Non Members

20 Minutes .....................

Non gym member pricing

$15

40 Minutes .....................

Non gym member pricing

$25

60 Minutes .....................

Non gym member pricing

$35
Gym Members

20 Minutes .....................

Sorrento gym member pricing

$10

40 Minutes .....................

Sorrento gym member pricing

$17

60 Minutes .....................

Sorrento gym member pricing

$22
BOOKINGS

BOOKINGS

To book please call 5984 0304 or book in person at reception during staffed hours.

Contrast Therapy

Contrast therapy, alternating between hot and cold temperatures, has many benefits, including muscle recovery, improved circulation, and reduced inflammation. ). This can be done in cycles, starting with the sauna, followed by the ice bath. The heat dilates blood vessels and increases circulation, while the cold constricts them, which promotes recovery and energizes the body.

BENEFITS OF CONTRAST THERAPY

Contrast therapy can greatly benefit your recovery and overall wellness if done properly. Remember to start slowly, stay mindful of your body’s reactions, and gradually increase your tolerance to heat and cold. Stay safe, breathe, and enjoy the process!

User Guidelines

Breathing Techniques

In the Sauna

Practice slow, deep breathing. Inhale deeply through your nose for 4 seconds, hold for 4 seconds, then exhale slowly for 6-8 seconds through your mouth. This helps you relax, stay mindful, and manage the heat better.

In the Ice Bath

When entering an ice bath, using controlled breathing techniques can help you manage the shock of the cold and maintain calm. Here are some effective techniques.

  • Box Breathing (4-4-4-4):

    • This method helps control the body's stress response and is easy to remember:

    • Inhale for 4 counts.
    • Hold for 4 counts.
    • Exhale for 4 counts.
    • Hold for 4 counts.

    Repeat this cycle several times before and during your time in the ice bath.


Protocol for Session Durations

20-Minute Session:

  • Sauna: 6-8 minutes at 70°C
  • Ice Bath: 1-2 minutes at 5°C–10°C
  • Repeat 2 cycles, ending with ice bath

40-Minute Session:

  • Sauna: 8-10 minutes
  • Ice Bath: 1-3 minutes
  • Repeat 3 cycles, ending with ice bath

60-Minute Session:

  • Sauna: 10-12 minutes
  • Ice Bath: 1-3 minutes
  • Repeat 4-5 cycles, ending with ice bath





Why End on Cold?

Always finish your session with a cold exposure. Ending with cold provides better recovery by reducing inflammation, improving muscle soreness, and encouraging faster circulation recovery. It also promotes a sense of alertness and energy. Ending with cold constricts surface blood circulation and heat loss sending the warm blood deep into the body. This reduces the likelihood of feeling cold and chilled afterwards.

Time Spent in Ice Bath

Most of the benefits gained in hot and cold contrast therapy occur in the first 1-3 minutes. Longer cold immersion times provide minimal added benefits however there is also the added risk of hypothermia.


Hygiene and Safety Measures

  • Shower Before Ice Bath: Always rinse off in the shower before entering the ice bath to remove sweat and other impurities.

  • Towel Dry After Ice Bath: After exiting the ice bath, towel yourself down completely to prevent excessive cooling and to keep dry before your next cycle in the sauna.

  • Hydration: Make sure to hydrate before and after the session to replenish fluids lost during sweating.

  • Listen to Your Body: If at any point you feel dizzy, light-headed, or uncomfortable, stop the session and rest. Overexposure to heat or cold can be dangerous.

  • Avoid Alcohol: Never perform contrast therapy under the influence of alcohol or any other substance that impairs judgment or sensation.

  • Medical Conditions: If you have any heart conditions, circulatory problems, or other medical concerns, consult a doctor before trying contrast therapy.
Contact Form

FIND OUT MORE

We'd love to hear from you!
Send us a message to find out more about what's coming.

Re-Creation Sorrento 123 Hotham Road, Sorrento
(03) 5984 0304