Rest, relaxation, reward—is it all possible?

The difference between a traditional sauna and cold plunge studio like Framework and a spa is smaller than you might think.

No lasers, no creams, no invasive machines. Just hot air, cold water, and community—challenge, reward, and relaxation. If you’re in search for your next treatment, it’s time to consider contrast therapy.

A spa-like sensibility. Bigger, better health benefits.

Using hot and cold temperatures for therapeutic effects is commonplace in spa settings. But time-and-temperature-tested sessions like the ones offered at Framework offer more deep-set, holistic health benefits. The specificity around how long and hot or cold pushes your body to do challenging and rewarding things. Unlike the spa’s infrequent and inactive indulgence, it's an active health achievement.

The practice of manipulating your body’s temperature to pursue a persistent ‘feel good feeling’ is well-researched—having a regular sauna session schedule is an overall health win-win. Time in the heat helps manage and alleviate various stress, anxiety, and injury-related hurdles. More effective and deeply studied than infrared cabins, one hour a week in dry sauna has been shown to lower chronic disease risk, increase longevity gains, reduce cortisol and stroke events, and increase heat shock proteins for cellular repair, immune support, and musculature support.

Like an ice bath, just much more structured. A cold plunge session—whether it’s 30 seconds or 3 minutes long—kicks off several natural processes. As your body adapts to the heat and the cold, you’ll find calm and clarity amidst the initial discomfort. We’re talking about an increase in noradrenaline for focus and alertness. An increase in dopamine for motivation and drive. A reduction in cortisol for stress relief and mental health support. Brown fat activation for higher caloric burn and reduced inflammation for recovery and performance.

The real reward is the interplay between the two. The blood flow. The endorphins. The espresso-like buzz without the jitters that usually come with it. The relationship between a solid sweat and shiver is a sense of connection and serenity—between your body, your environment, and those around you.

Spas adopt a narrower approach. Services include massages, facials, and body treatments to promote skin health and general relaxation. Still, they fall short of the deep-rooted physical benefits that traditional saunas and cold plunge practices boast. Lying back and enjoying the ambiance is still essential. But sauna and cold plunge have the upper hand—being more comprehensive, ultimately relaxing, active practices.

How Framework outshines the average spa

Hot and cold temperatures. Social. Convenient. Cost-effective.

If you’re looking for a social, active, and consistent experience, Framework is your destination. Unlike spas, which are typically designed around solo or conventional couples visits, Framework is built to support social interaction. It’s where hot and cold exposure is a shared experience endured amongst friends, colleagues, and health-minded partners.

And unlike the ‘treat yourself’ nature of getting a spa treatment, the best way to use Framework is often. That’s why it pays to be a member, even if your routine only calls for a visit once a week. With member rates between $12 to $25 a session, getting a sweat and a shiver is the more affordable option when compared to the average price of spa treatments in the United States. 

We’ve taken care of the basics—changing rooms, lockers, restrooms, towels, sandals, and even tea is included in your time here. We carry a selection of specialty, health-focused non-alcoholic beverages, too. Community collaborations and routine augmentation are a priority, too, with group-guided breathing, mobility, yoga session supplements, and other practice explorations making for a diverse health and fitness experience. 

And if you’re looking to accommodate a larger crew or plan a private event? We’d love to have you.

Embrace the elements. Achieve your health goals.

Spending time in nature is essential for our health, and our outdoor studio—the only one in Nashville—takes that knowledge seriously. 

From the moment you enter, you'll be enveloped by the elements that fortify us. 

Swinging by with friends. Coming in by yourself for a quiet session. No matter what brings you in, you'll breathe in the crisp air. Feel the sun on your skin between sweating and shivering during your session. Hear the gentle rustling of the leaves that encase the space. 

Even our first specialized class series, Framework Fitness, offers guided workouts outdoors. These classes are paired with a sauna and cold plunge session and vary in their focus, including mobility, power, flexibility, breath-work practices, and more. Engaging in physical activity outside is super beneficial for your health.

Here, you're one with nature—and that experience alone will leave you feeling ready to take on whatever's next (whether it's more relaxation or the next step of your day).

A health space that supercharges spa-like experiences. No sacrificing social interaction, activity, and enduring physical benefits. Book a single session today or invest in your sauna and cold plunge routine with our Forge or Fortify memberships. And when you aren’t studio-side, keep up with us on Instagram.