Before stepping into the rejuvenating experience of Framework’s flagship studio, here’s everything you need to know. From booking your session to what to bring, this guide ensures you make the most of your sauna and cold plunge experience. Whether it’s your first visit or you’re a returning guest, we’ve outlined all the essentials so you can arrive feeling prepared and ready to unwind.

At Framework, we understand that everyone's journey with sauna and cold plunge therapy is unique. Whether you thrive in a lively group setting, savor the tranquility of solo sessions, prefer the controlled environment indoors, or seek the invigorating touch of nature outdoors, our flagship studio offers diverse setups to match your rhythm. Explore how you can tailor your experience to align with your personal recovery and wellness goals.

Hydration is a key part of any sauna routine, but knowing when and how to drink water can make all the difference. From pre-session preparation to post-sauna recovery, the way you hydrate impacts your overall experience. This guide breaks down optimal hydration practices to help you feel refreshed, avoid dehydration, and maximize your time in the heat.

Sound healing is more than just relaxation—it’s a full-body experience that aligns frequency and vibration to promote balance, clarity, and restoration. At Framework, sound therapy sessions use tuning forks and intentional frequencies to create a deep sense of calm. This guide explores how sound impacts the body and mind, offering a unique path to stress relief and energetic alignment.

Social health thrives in third spaces—places beyond home and work where people gather, connect, and build community. At Framework, sauna and cold plunge sessions create an environment for meaningful conversations and shared experiences. This guide explores how third spaces foster deeper relationships, improve mental well-being, and offer a much-needed sense of belonging.

Sauna traditions span cultures, carrying deep-rooted rituals that go beyond relaxation. From structured protocols to spiritual significance, understanding these traditions helps foster respect and a more intentional sauna experience. This guide explores how to honor the wisdom behind sauna practices while incorporating them into modern wellness routines.

Non-alcoholic beverages are no longer just substitutes for alcohol—they’re redefining how we socialize and prioritize wellness. From adaptogenic drinks that promote relaxation to functional mocktails packed with botanical benefits, the movement toward mindful drinking is growing. This guide explores key trends shaping the future of social drinking.

Hydration isn’t just about water—electrolytes play a crucial role in maintaining fluid balance, preventing fatigue, and supporting muscle function. But what happens when your electrolyte levels drop too low? Understanding the signs of imbalance and how to replenish essential minerals can make all the difference. This guide explores how electrolytes impact hydration and when extra replenishment is needed.

Framework’s partnership with TruMed allows members to use HSA and FSA funds for sauna, cold plunge, and other wellness experiences. By obtaining a letter of medical necessity, qualifying expenses can be reimbursed—making holistic health more accessible. This guide explains how to take advantage of your HSA/FSA benefits through TruMed.

The Wim Hof Method combines cold therapy and breathwork to support both physical and mental resilience. At Framework, this practice is helping Nashvillians use cold exposure as a tool for trauma recovery, stress management, and overall well-being. This guide explores how controlled breathwork and ice baths create profound physiological and emotional benefits.

Dr. Patrick Owsiak, Command Surgeon at Special Operations Command Central, shares insights on optimizing resilience, recovery, and human performance in high-stress environments. In this conversation, he discusses the physiological demands of elite military operations, the role of cold exposure and recovery, and strategies for long-term health.

Dr. Amy Price Neff believes that true wellness comes from blending conventional medicine with holistic, integrative practices. In this conversation, she shares insights on functional medicine, lifestyle-driven healing, and the role of integrative care in addressing the root causes of illness. Discover how Mindstream Integrative Medicine is redefining healthcare.

A consistent sauna and cold plunge routine can support recovery, reduce stress, and enhance overall well-being. At Framework, we help you create a personalized approach—whether you’re looking to boost circulation, build resilience, or find mental clarity. This guide explores how heat and cold therapy can be incorporated into your wellness routine and how Framework provides the ideal setting to support your journey.

Cold plunging is more than just a quick dip—it’s a powerful tool for recovery, resilience, and overall wellness. From reducing inflammation to boosting mental clarity, the key is knowing how to do it right. This guide breaks down the best temperature, duration, and frequency to help you maximize every cold plunge session.

Framework is redefining fitness by integrating sauna and cold plunge into specialized training. The new Framework Fitness series combines movement, heat exposure, and cold therapy to optimize performance and recovery. This launch marks a shift in how training and recovery come together in a studio designed for holistic wellness.

Traditional sauna sessions are more than just a relaxation tool—they’re a science-backed way to support heart health, reduce stress, and promote longevity. With research continuing to highlight its benefits, making sauna a part of your 2025 health routine could be one of the best choices for long-term wellness. This guide explores why consistent heat exposure matters and how it fits into a modern wellness plan.

Traditional spa treatments focus on relaxation, but sauna and cold plunge go further—helping to regulate cortisol, boost recovery, and build long-term resilience. At Framework, heat and cold exposure are used as tools for stress management, immune support, and deeper healing. This guide explains why a sauna and cold plunge session delivers more lasting benefits than a standard spa visit.

Ready for your first session at Framework? Whether you’re here for stress relief, recovery, or community, we’ve got you covered. This guide walks you through what to expect, how to prepare, and how sauna and cold plunge sessions can help you feel your best. Here’s everything you need to know before stepping into the heat—and the cold.