We weren’t designed to stay at a constant 72°F.

The science.

We’ve evolved to benefit from extreme temperature exposure.

But our usual day-to-day? It rarely offers up the opportunity.

The benefits of regular hot and cold sessions have been researched by scientists and doctors for decades. They've been published in top, peer-reviewed scientific journals.

Whether it’s for one hour a week or five, lay the foundation for hot and cold to be a tried-and-true part of your health routine.

Hot

Sit and sweat.

The how-to is remarkably simple. Spend approximately one hour a week in heat. Broken up across a few days. Solo or with friends. No secret science, just a good sweat to dramatically improve your health.

*All percentages above illustrate the studied benefits associated with frequent and consistent sauna and cold exposure. Asterisked percentages are dose-dependent.

Cold

Take a dip.

A lot of shivers, not a lot of time. 10 minutes a week. Spread across several sessions. Again and again and again. All in pursuit of a jolt of energy today and meaningful health benefits tomorrow.

*All percentages above illustrate the studied benefits associated with frequent and consistent sauna and cold exposure. Asterisked percentages are dose-dependent.

  • Framework provides the convenient access to exposure that the people of Nashville need.

    Whether you're trying to improve cardiovascular fitness, enhance strength and fitness recovery, boost longevity, or simply build healthy habits, regular sauna and cold plunge are simple practices with proven benefits—and Framework provides the convenient access to exposure that the people of Nashville need.

    — PATRICK OWSIAK, MD
    EMERGENCY PHYSICIAN AND MEDICAL ADVISOR

  • Framework is an amazing offering to the Nashville community

    The mental health benefits of hot and cold exposure are remarkable, and Framework makes it possible to incorporate into any busy schedule. As a therapist, I’m so impressed with the attention Framework brings to the mind/body connection—plus, it’s fun! The social component brings connection and support to lift your spirits inside and out.

    — Emily Pardy

  • I had an amazing experience at Framework

    I had prior sauna experience but not plunge and so I appreciated some guidance through it. I loved both and doing a mini circuit between cold to hot and cold again felt incredible…Their launch location has everything you need, it's very comfortable and well thought out…I really respect that it's focused on what the research tells us about the benefits of these practices. Framework makes building a consistent habit around these practices feel really accessible.

    — Sara Ittelson

  • I had never done a cold plunge before Framework, but I loved it!

    Truly energizing and invigorating. And gave me a genuine sense of accomplishment and confidence, somehow! Super friendly staff, and casual atmosphere.

    — Jonny Price

Walk in.

Find your seat.

Do the work.

Reap the rewards.

Walk in. Find your seat. Do the work. Reap the rewards.

Frequently asked questions.

Process & Contours

  • Absolutely. We offer a curated, first-timer experience so you’re acquainted with all you’d need to know in advance of your arrival—including what to bring, what’s provided, and how to customize your experiences to best meet your health goals. All for a special welcome price of $79 for a week of unlimited exposure therapy.

  • Our flagship location features seven saunas and 13 cold plunges, each offering unique sizes, temperatures, and vibes to keep your routine fresh and exciting. Beyond the facilities, Framework is a community of like-minded individuals who share their passion for health and wellness—whether it’s sparking a conversation with a new friend in the sauna or connecting with others over a drink in our one-of-a-kind non-alcoholic café. It’s more than just a session; it’s an experience that combines personal growth with genuine connection.

  • If you’re visiting during the day, start with cold and end with cold to get an espresso-like buzz—without the jitters, of course—from the dopamine increase. If you’re stopping by at night, end with heat to set your body up for the cool-down that induces sleep.

Science

  • Wouldn’t that be nice? No, all saunas are not the same.

    *Pricing for private room bookings is variable separate from single session bookings.

    Every single health benefit of sauna listed on the Framework website was demonstrated in a quality, published scientific study. Those studies reference the use of a traditional sauna—otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna—where a wood or electric heater heats the air in the room to approximately 175°F. 

    It’s commonplace for many companies and businesses to promote the same health benefits of traditional saunas for infrared cabins—colloquially referred to as ‘infrared saunas’—which heat your body through the use of far, near and mid-wave infrared radiation. The air temperature is typically between 100 and 140°F, and the air is only incidentally heated by the radiation. It is unproven which, if any, of these health benefits of sauna are also applicable to infrared cabins. 

    In fact, a 2009 Canadian study demonstrated ‘limited’ and ‘weak’ evidence for many claimed health benefits of infrared cabins—and most other cited benefits have not been studied.

    Plus…it just feels great to toss some water on the rocks and soak in all that warm steam!

  • A traditional sauna, like the ones used at Framework—are otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna. A wood or electric heater heats the air in the room to approximately 175°F, and the baseline humidity is low, likely 10% or less. The room is typically wooded and the heater typically has rocks on it—adding water to the rocks can raise the humidity to 10-30% and induce additional waves of heat, as well as make the air more comfortable to breathe. The ‘rule of 200’ suggests making the approximate standard temperature setting of 170-180°F plus 20–30% humidity an effective, health-rich sweat.

    Infrared cabin, also referred to as ‘infrared sauna’, uses far, near and mid-wave infrared radiation to penetrate the body’s skin directly and induce heating. The temperature is typically 120-140°F and the room humidity typically mirrors the ambient conditions, typically between <10%. Steam rooms use a heater to heat water, produce steam, and thus warm the room. The temperature is typically between 100-110°F with nearly 100% humidity. Note, steam rooms tend to comply with the rule of 200, while infrared cabins fall short.

  • When you look at the numbers, it’s far from the same thing.

    Every single health benefit of sauna listed on the Framework website was demonstrated in a quality, published scientific study. Those studies reference the use of a traditional sauna—otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna—where a wood or electric heater heats the air in the room to approximately 170°F. That’s why Framework only has traditional dry sauna – in many different sizes, shapes and colors!

    It’s commonplace for many companies and businesses to promote the same health benefits of traditional saunas for infrared cabins—colloquially referred to as ‘infrared saunas’—which heat your body through the use of far, near and mid-wave infrared radiation. The air temperature is typically between 100 and 140°F, and the air is only incidentally heated by the radiation. It is unproven whether, if any, of these health benefits of sauna are also applicable to infrared cabins. 

    In fact, a 2009 Canadian study demonstrated ‘limited’ and ‘weak’ evidence for many claimed health benefits of infrared cabins—and most other cited benefits have not been studied.

  • They’re quite different. Cold plunge uses 40–60°F water to cool you, while cryotherapy uses -200°F or colder air to cool you. Water conducts temperature 23 times better than air—or rather, absorbs heat from your body 23 times faster—so you will feel much colder, much faster in water. It’s simpler. It’s cheaper. Plus, on those days you can’t make it into the studio? Throw some ice in the tub or take a cold shower to keep those benefits coming.

  • Dose dependent means that the listed benefit was found to increase with more frequent usage. For example, in this study by Laukenan, et al demonstrating the benefits of frequent sauna usage on lowering cardiovascular disease (CVD) risk, participants who used the sauna 2-3x per week were found to have 22% lower risk of CVD risk (compared with those using the sauna 1x per week) while participants who used the sauna 4-7x per week were found to have a 63% reduction in CVD risk (compared with those using the sauna 1x per week). In addition to CVD risk, his dose dependent benefit is present in the the studies we reference for was found to be present for stroke, and high blood pressure as well.

The Current.