Your recovery, your rules

Saunas and cold plunges have been around for centuries, but let’s be real—everyone experiences them differently. Some people love the shock factor of an ice-cold plunge, while others ease in limb by limb like they're negotiating with a freezing lake. Some prefer the quiet hum of deep breathing in a sauna, while others thrive in a space buzzing with energy and conversation.

Whether you’re all about the outdoor access, love moving between social and silent spaces, or really just prefer to get your hot and cold fix in private, there’s a setup that fits your rhythm. We get it. That’s why at Framework we offer multiple ways to experience the benefits of contrast therapy.

The great indoor vs. outdoor plunge & sauna debate

Do you like your experience a smidge more climate-controlled, or do you crave a little nature with your hot and cold?

Indoor

Imagine stepping into a perfectly curated environment where every detail—from the temperature to the music to the lighting—is designed for maximum relaxation. That’s the indoor experience. It’s great for those who love consistency and want to focus on their recovery without distractions.

Outdoor

You’ve just stepped out of a hot sauna, steam rising around you as you breathe in crisp, fresh air. The outdoor plunge and sauna room is waiting. Outdoor plunges add an extra layer of sensory contrast—the feeling of being exposed to the elements enhances the mind-body challenge.

Ancient cultures have long known the benefits of alternating between heat and cold in natural settings. Finnish people, for example, have been plunging into frozen lakes after sauna sessions for centuries. They call it avanto—and they swear by the post-plunge rush.

Talk it out. Tune it out.

Sometimes, sharing the “holy sh*, that's cold,” moment with friends is needed. A social sweat can be invigorating, too. Other times, you might need to sit with your thoughts and breathe through the challenge. Luckily, at Framework you have access to both, whenever you want.

Social sessions

It’s a communal experience—similar to a group fitness class, just with hot and cold exposure. There’s laughter, camaraderie, maybe even some lighthearted peer pressure. A little encouragement can go a long way when you’re trying to last those extra seconds in a plunge.

Studies show that social connection plays a huge role in stress relief. A Harvard study on happiness even found that strong relationships contribute more to longevity than genetics—we’ve talked to our friend Dr. Amy Price about it at length. That means a social sauna session might be just as good for your mental health as it is for your body.

Silent sessions

For those who crave a deep, meditative experience, silent sauna and plunge sessions are all about inner focus. No small talk, no distractions—just you, your breath, and the contrast of hot and cold.

Solo vs. group cold plunge: Are you a lone wolf or ‘Team Spirit?’

How do you like to push your limits?

Solo cold plunging

A moment of personal challenge is easier to conquer when you can customize your temperature to meet your goals. It’s just you and your specific contours against the cold, testing your willpower and seeing how long you can last.

Group cold plunging

Strength in numbers! Our group and side-by-side plunge tubs prove that when you’re surrounded by others who are equally committed, there’s an energy that helps push you to reach your goals.

Ever heard of Wim Hof, aka “The Iceman?” He set multiple world records for cold exposure and swears by the power of the mind to withstand extreme temperatures. But even Wim teaches his methods in group settings, because he knows that shared energy can make the experience more powerful.

Choose your room adventure

Some days, you might want the lively, core Framework experience. Other days, you might crave the peace of a room all to yourself.

Core experience

A vibrant, communal setting where you feed off the collective energy of the room. It’s a great way to meet like-minded people and make the most of the social aspect of your exposure workout.

On the first floor, there are three different sauna experiences you can choose from. The studio has two large indoor saunas—one silent and one social. The third sauna is outdoors—allowing you to sauna and plunge during all four Nashville seasons. All of that heat plus nine cold plunges at varying temperatures means a tailored-to-you experience is the only way.

Private rooms

Perfect for those who prefer an intimate, personalized setting. Whether you’re winding down after a long day or simply want to move at your own pace with a group of friends, private rooms give you full control of your experience.

On the second floor, we’ve designed four unique private rooms. Each one includes a sauna that can hold up to four people, as well as an in-room cold plunge, rinse shower, lounge seating and complimentary access to a private beverage bar.*

*These rooms are booked separately.

Find your flow and build the foundation for your health at Framework.

There’s no right or wrong way to sauna and cold plunge at Framework. Whether a social setting gives you the perfect dose of motivation, you love the rush of a plunge in the elements, or prefer silent solo sessions in private, your foundation is yours and yours only at our flagship studio.

Ready to test the waters? Try out a few different styles and see what works best.

Form your perfect sauna & cold plunge experience

Your recovery, your rules