13/12/2025
The Urban Sanctuary ✨❄️🔥
Welcome to the heat, the cold, and the pause in between.
If you’re new to sauna and cold plunge, we’re so glad you’re here. 🥰
And if you’ve been doing this for a while, consider this a gentle reminder.
One of the most common questions we’re asked is what a “typical” sauna and cold plunge round should look like.
It’s a fair question—but it was never meant to be strict or complicated.
At its essence, the practice is simple: warm up, cool down, then rest. And repeat if it feels right.
Some days the sauna feels best for 10 minutes, other days for 15.
Some days the cold plunge calls you in, other days it doesn’t.
You might finish on cold, or you might end wrapped in warmth. Let your body lead.
There’s plenty of information out there about protocols, benefits, and optimization—and while that knowledge can be interesting, it’s also okay to let this be a felt experience.
Not everything needs to be perfected.
We weren’t made to move through life optimally; we were made to move through it honestly.
And honest looks different every day.
Some days it may take more courage just to step into the sauna.
On those days, we invite you to meet yourself without judgment and allow the rhythm to change.
If you spend time warming your body, cooling your nervous system, and pausing long enough to notice your breath, the sky, or the trees around you—you’re doing it right.
Truly.
Let that be enough.
That said, having a starting point can be helpful.
This is a simple guide to support you as you begin—but always follow what feels good, listen closely to your body, and be gentle with yourself.
Book your individual or group sanctuary session on the urban soul app 📲
