Ice Bath Explained
Benefits people look for
Cold water can feel like a complete reset. The shock of the first moments gives way to a clear, awake feeling once you step out. Many people say they feel more alert, more present, and less stuck in their head afterward.
People often use the ice bath:
after training, to support recovery and help with soreness
on heavy days, to “break” a low or sluggish mood
as a simple mental challenge that builds confidence over time
You may find your muscles feel less tight, and your mind feels sharper and calmer. Some notice they sleep better after a combined sauna and cold session. These effects are personal and can vary. We do not promise any medical results. We provide a safe, simple setup so you can explore how cold exposure feels for you.
Body Treatments
Ice Bath at Orchard Sauna
Our sauna sessions are simple.
Fifty minutes of dry heat, quiet space, and time to slow down. The ice bath is there if you want it, but the focus on this page is the sauna itself.
What an ice bath session is like
You book a standard 50 minute session. When you arrive, you come in, get changed, and take a quick shower. If you want some heat first, you can start in the sauna and let your body warm up. When you are ready, you walk to the ice bath.
The water is cold. Usually somewhere between 4°C and 15°C, depending on the day and the setup. You step in slowly. At first the cold can feel strong and your breath may speed up. The aim is not to fight it, but to notice it and bring your breathing back under control. You stay for a short time, then step out, dry off a bit, and let your body warm naturally.
Most people only stay in the ice bath for a brief period, especially at the start. It might be just a few deep breaths. Some then rest, maybe sit in the sauna for a while, and decide if they want to go back for another short dip. All of this fits inside the 50 minute session. There is no set number of rounds or minutes you have to reach. The focus is on listening to your own body and stopping before you push too far.
Ice bath and sauna together
You book a standard 50 minute session. When you arrive, you come in, get changed, and take a quick shower. If you want some heat first, you can start in the sauna and let your body warm up. When you are ready, you walk to the ice bath.
The water is cold. Usually somewhere between 4°C and 15°C, depending on the day and the setup. You step in slowly. At first the cold can feel strong and your breath may speed up. The aim is not to fight it, but to notice it and bring your breathing back under control. You stay for a short time, then step out, dry off a bit, and let your body warm naturally.
Most people only stay in the ice bath for a brief period, especially at the start. It might be just a few deep breaths. Some then rest, maybe sit in the sauna for a while, and decide if they want to go back for another short dip. All of this fits inside the 50 minute session. There is no set number of rounds or minutes you have to reach. The focus is on listening to your own body and stopping before you push too far.