Finding a sauna & cold plunge routine: 4 ways Framework builds a foundation for your health
A strong sauna and cold therapy routine. A strong foundation for your health.
At Framework, feeling good is enabled by a proven, science-backed idea: we weren’t designed to stay at a constant 72°F—we’ve evolved to tolerate, and benefit from, extreme temperature exposure. Hand-in-hand with our team of medical advisors, we designed our studio to support frequent and consistent sauna and cold plunge sessions. A no-brainer addition to your routine. A one-of-a-kind experience tailored to whatever health goals you’re setting out to crush.
All you have to do is walk in. Find your seat. Spend approximately one hour a week 170+ °F heat and 10 minutes in 40–60°F water. Broken up across a few days, solo or with friends—just like cultures have for thousands of years. No secret science, just a good sweat and shiver to increase dopamine levels and caloric burn, lower your risk of cardiovascular disease, improve your sleep, decrease your risk of chronic disease, and bolster your ability to recover faster.
If you do the work, you can dramatically improve your health—not to mention have fun while you're at it. And while it’s as easy as 'sweat, shiver, and socialize,' our outdoor studio in Nashville, TN has a few other perspectives on how to build a sustainable contrast therapy practice.
1. Get personalized support
Your sauna and cold plunge journey should be as chill as possible. Everyone's at a different mile-marker—some are dipping their toes into the tub for the first time, and others are seasoned pros. Some have been practicing heat therapy for years, some have never tried heat exposure. Starting contrast therapy for the first time at Framework shouldn’t require any mental or emotional sweat. Our cool crew of experienced coaches will guide you through your first visit and assist your session—whether it’s showing you how to submerge yourself during your cold water immersion for maximum comfort and health benefits or sharing augmentations like breathing techniques to make your entire session more manageable.
2. Take your cold therapy and heat workouts outdoors
Our lives are often dominated by screens, artificial connections, and 72°F thermostats. One tried-and-true way to supercharge your cold plunge and sauna sessions (and bolster your mental and social health)? Get outdoors.“[Time spent outside] provides a combination of stimulation of different senses and a break from typical overstimulation from urban environments,” Harvard T.H. Chan School of Public Health’s Heather Eliassen says. “Exposure to green space results in mental restoration and increased positive emotions and decreased anxiety and rumination. Improved mindfulness can result from exposure to green space as well.” Our entire studio is outside, giving us an invaluable opportunity to disconnect from the digital world that distracts us to connect with the rich cultural health traditions that have long valued time spent in the elements.
3. Stay rooted the science
Exposure workouts are designed to continually challenge and engage you, pushing you to new heights in your fitness journey. When your body is exposed to extreme temperatures, several physiological changes happen. When exposed to cold water, your body burns more calories to maintain its internal temperature. This process (thermogenesis) kicks your metabolic rate into high gear, which over time, can prompt the creation of brown fat—a more metabolically active type of fat (compared with ‘white fat’ that is the adult default) that is activated by extreme temperatures. Working both hot and cold temperatures into your routine can mean a lot more for your health.
4. Add social into the equation
Something challenging, something rewarding. Something healthy, something social. A real win-win. Designed for gatherings—meetings, bachelor and bachelorette parties, team building activities, and more—what makes Framework unique is that it's not just about working out. It's about redefining what physical activity means and how it fits into our daily lives. While we believe deeply in the stand-alone exposure workout, it turns out more might be more in the world of sauna and cold plunge at Framework. Our large outdoor studio makes centering social health and fitness easy, too. Our new series of recurring, guided workouts—Framework Fitness—is centered around mobility, power, flexibility, breath-work practices and more. All classes are paired with a sauna and cold plunge session, as well as a curated selection of functional and non-alcoholic beverages—all at the same price or membership credit and booked as normal.
Proven, peer-reviewed sauna & cold plunge benefits.
Proven, peer-reviewed sauna & cold plunge benefits.
SAUNA
50% reduction in cardiovascular disease mortality for lowered chronic disease risk and longevity gains*
29% reduction in cortisol reduction for stress relief
48% increase in heat shock proteins for cellular repair, immune support, musculature support and longevity
16x initial increase growth hormone for muscle and bone balance as well as glucose and insulin regulation
COLD PLUNGE
500% increase in noradrenaline for focus and alertness
250% increase in dopamine for motivation and drive
29% reduction in cortisol reduction for stress relief
Brown fat activation for higher caloric burn and improved insulin response
Reduced inflammation for recovery and performance
*All percentages above illustrate the studied benefits associated with frequent and consistent sauna and cold exposure.Walk in. Sit down. Do the work. Reap the rewards.
Walk in. Sit down. Do the work. Reap the rewards.
All you have to do is start.
Swing by for a single session today or invest in your health with our Forge or Fortify memberships. And when you aren’t taking a dip or sitting to sweat, keep up with us on Instagram to stay in-the-know.
