What to Expect in Your First Guided Hot & Cold Session

Your First Step Into the Ritual

Curious about hot & cold therapy? Discover what happens in a guided session at WellNest London Bridge — from sauna to ice bath, step by step.

If you’ve heard people talking about contrast therapy — alternating between sauna heat and ice-cold immersion — you might be intrigued… and maybe a little nervous.

At WellNest London Bridge, we make this ancient ritual simple, safe, and deeply restorative. Our guided hot & cold sessions are designed for everyone — whether it’s your first plunge or your hundredth. Here’s exactly what to expect when you walk in.

1. A Warm Welcome and Guided Introduction

When you arrive, our wellness guide will walk you through the flow, explain the benefits, and answer any questions. You’ll learn how heat and cold work together to boost circulation, reduce stress, and sharpen mental clarity.

We’ll talk about breathing, pacing, and mindset — because hot & cold therapy is as much about your mind as your body.

Think of it as a guided journey rather than a challenge.

2. Step One: The Sauna — Heat, Breath, and Release

Your session begins in the sauna.
The gentle heat (80–90°C) raises your core temperature, dilates blood vessels, and releases tension from your muscles.
We encourage you to breathe slowly and consciously — this helps lower stress hormones and prepares you for the cold phase.

You’ll stay in for about 10–15 minutes, or whatever feels comfortable. This part is all about letting go.

3. Step Two: The Cold Plunge — Focus and Awakening

Next comes the plunge.
You’ll lower yourself into the ice bath (around 8–10°C) while focusing on slow, deep breathing. It’s normal for your body to react — the key is to stay calm and breathe through it.

Within seconds, you’ll feel the shock turn into a powerful stillness.
Your blood vessels constrict, your mind sharpens, and endorphins flood your system — it’s nature’s cleanest energy rush.

The first 10 seconds are the hardest. The next 30 are transformative.

4. Step Three: Rest, Recover, Repeat

After the cold, you’ll relax in our recovery area — sip water or tea, let your body return to balance, and notice how alive and clear you feel.
Many guests choose to repeat the cycle (hot → cold → rest) 2–3 times for maximum benefit.

Every round deepens the effect — flushing toxins, improving circulation, and leaving you calmer and more grounded.

5. The Mind-Body Effect

By the end, you’ll feel a unique mix of peace and power.
Your body has released endorphins, your mind has learned to handle stress with calm, and your energy levels are higher than when you arrived.

It’s more than a physical reset — it’s a mental one.

6. How to Prepare for Your First Session

To get the most from your experience:

• Stay hydrated before and after.

• Eat light — avoid a heavy meal beforehand.

• Bring swimwear and a towel (we provide robes).

• Come with an open mind — and let go of any pressure.

The WellNest Experience

Every guided session at WellNest is personalised to your comfort level. Our wellness guides are trained to support you throughout, ensuring you feel safe and relaxed.
You’ll leave feeling re-energised, grounded, and ready to take on London life with a new sense of balance.

Ready to Try It?

Whether you’re curious about the science or simply need a mental reset, hot & cold therapy offers immediate results — clarity, calm, and confidence.

✨ Experience it for yourself → Book your Guided Hot & Cold Session at WellNest London Bridge