Nordic Protocol
45 – 60 minutes- Contrast Mineral Pools
- Ice Bath
- Steam Room
- Traditional Sauna
- Improve Circulation
- Increase Energy
- Enhance Wellbeing
- Minimise Recovery Times
- Combat Fatigue
- Reduce Stress
Why choose the Nordic Cycle protocol?
- Contrast Mineral Pools
- Ice Bath
- Steam Room
- Traditional Sauna
This cycle includes circling through different modalities to perform hot and cold immersion therapy in an aim to feel rejuvenated both physically and mentally. The benefits associated with the Nordic Protocol stem from enhanced muscle recovery to improved sleep quality, so to put it simply, this age-old tradition is beneficial for (almost) everyone!
Begin with 20 minutes in the Traditional Sauna, rinse off and move to the Contrast Mineral Pools to repeat hot and cold full body immersions, stimulating the cardiovascular and central nervous system.
Next, head to the Steam Room to gently restore your body temperature. If it’s the end of the day, we recommend you finish here (hot) to soothe, relax and unwind.
Alternatively if you’re just starting your day and looking to boost vitality and mental alertness – sweat it out in the Steam Room for just 10-15 minutes before rinsing off and riding out 1-2 minutes in the ice bath or cold plunge.
Always finish with a cool or tepid shower to slowly regulate body temperature.
This protocol is also available to be completed as a 45 minute session which reduces hot/cold immersions to a single round instead of a double round. The booking process for this remains unchanged. Please just advise reception upon check in that you’re in for the Express Session only.
Protocol Overview
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By immersing the body in dry heat, typically between 65°C to 90°C for 20 minutes, the Sauna induces sweating, promotes detoxification, and provides a myriad of potential health benefits.
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Move to the Contrast Mineral Pools to repeat hot and cold full body immersions.
We recommend cycling through two rounds of 2 minutes Cold > 2 minutes Hot > 3 minutes Cold > 3 minutes Hot for the 60 minute session.
If you choose to complete the 45 minute express session, you will only complete one round of this cycle.
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Head to the Steam Room to gently restore body temperature.
If it’s the end of the day, it’s recommended that you sit here for 20 minutes and finish to soothe, relax and unwind.
If you are continuing through to the next phase, stay in the Steam Room for 15 minutes only.
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Rinse off after your session in the Steam Room before riding out 1-2 minutes in the ice bath or cold plunge (your choice).
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All protocols should end with a cool or tepid shower to slowly regulate your body temperature.
Nordic Protocol Timeline
- 20 mins Traditional Sauna
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10 mins
Contrast Cycle
COLD 2 mins > HOT 2 mins > COLD 3 mins > HOT 3 minsrepeat twice - 15 – 20 mins Steam Room
- 2 mins Ice Bath
- END Cold Shower
Register now to be the first to experience
