Bathhouse Cycles

You are free to, and we highly encourage you, to explore and flow through our bathhouse how best suits yours needs during your visit.

If you are looking for more structure or would like to try something new we have provided some suggested cycles you can use to guide your movement through our space.

It’s important to note, these are not rigid and are not meant to be following strictly, if at all! The bathhouse is your space to relax, restore and give your body what it needs.

Bathhouse Cycles

Each cycle lasts around an hour, offering a gentle guide for those who want to experience the benefits of heat, cold, and immersion in a more structured way. However, there’s no set way to move through the space, and you’re welcome to enjoy the bathhouse at your own pace, following what feels best for your body.

Close-up of a person's chest with water droplets on skin

Energise

Awaken + Activate

Purpose

Boost circulation, sharpen focus, stimulate nervous system, increase vitality.

Best for

Morning sessions, pre-work, pre-training, mental reset.

Result

Heightened alertness, improved circulation, mental clarity, endorphin lift.

    • Gradually increase to warm

    • Deep nasal breathing

    • Set intention for the session

    • Slow breathing for first half

    • Finish with 2 minutes of energising breath (strong nasal inhale, passive exhale)

    • Gentle temperature

    • Slow breathing (4 second inhale, 6 second exhale)

    • 1–2 minutes

    • Calm, steady breathing

    • Focus on posture and control

    • 3–5 minutes

    • Allow heart rate to stabilise

    • Gentle joint movement under water

    • 10-12 minutes

    • Open chest and shoulder

    • Light mobility (neck rolls, ankle circles)

    • Gentle temperature

    • Slow breathing (4 second inhale, 6 second exhale)

    • 1–2minutes

    • Stay calm and controlled

    • 10–15 minutes

    • Full body relaxation

    • Long exhale breathing

    • Finish slightly cool

    • 1 minute steady breath

    • Step out energised and alert

A close-up black and white photograph of a person's shoulder, hand, and part of their face with their hand out in front of their chest.

Heal

Pain Relief + Nervous System Reset

Purpose

Reduce inflammation, soothe sore muscles, calm stress response.

Best for

Chronic tension, stress, injury recovery support.

Result

Reduced muscular tension, lowered inflammation, calmer nervous system, magnesium absorption support.

    • Gentle temperature

    • Slow breathing (4 second inhale, 6 second exhale)

    • 12–15 minutes

    • Focus on diaphragmatic breathing

    • Gentle stretching for tight areas

    • Gentle temperature

    • Slow breathing (4 second inhale, 6 second exhale)

    • 10 minutes

    • Full body relaxation

    • Let muscles completely soften

    • 1–2 minutes

    • Stay calm — not extreme

    • Think “reduce inflammation” not “push limits”

    • 8–10 minutes

    • Slow steady breath

    • Allow circulation to improve tissue healing

    • Gentle temperature

    • Slow breathing (4 second inhale, 6 second exhale)

    • 8 minutes

    • Neutral recovery temperature

    • Gentle joint mobility

    • Do not finish cold

    • Keep nervous system calm

    • Slow exit

A shirtless man with dark hair performing a stretch or yoga pose, with his arm raised above his head and his body tilted to the side against a plain, textured gray background.

Recover

Athletic + Deep Restoration

Purpose

Muscle recovery, lymphatic movement, circulation optimisation.

Best for

Post-training, sport, long work days, fatigue.

Result

Reduced DOMS, improved recovery window, parasympathetic activation, balanced nervous system.

    • Increase circulation gradually

    • 10 minutes

    • Promote blood flow to muscles

    • Gentle temperature

    • Slow breathing (4 second inhale, 6 second exhale)

    • 2–3 minutes

    • Reduce muscle inflammation

    • 10 minutes

    • Relax tissues

    • Magnesium muscle support

    • 8–10 minutes

    • Support fascia hydration

    • Gentle mobility

    • Gentle temperature

    • Slow breathing (4 second inhale, 6 second exhale)

    • 1–2 minutes

    • 10–13 minutes

    • Transition toward equilibrium

    • Not hot

    • Not icy

    • Leave balanced

Your Own Ritual

These are suggestions, feel free to create your own rhythm. Move between areas as you like, linger where it feels right, and follow your body’s cues for a personalised, restorative experience.