Hot, then cold. Repeat.
Contrast therapy alternates our Full Spectrum Sauna with the Cold Plunge. The swing between the two is what makes it feel so good.
Contrast therapy at Exhale Wellness in St. Petersburg, FL alternates the Full Spectrum infrared sauna with the cold plunge. You warm up in the heat, take a short cold round, then go back to the heat, at your own pace. First-timers are guided, and massage or red light are common add-ons.
Pricing
Prices as listed on Exhale's Square booking page, October 2026. Check Square for current prices.
Warm up deeply, take a short cold plunge, then go back to the heat. Guests often finish feeling both relaxed and wide awake at once.
It is a favourite for recovery days, and we guide first-timers so you move between rounds at a pace that suits you.
Guests book it for
Know before you go
Contrast therapy means moving between heat and cold. At Exhale you warm through in the Full Spectrum infrared sauna. Then you take a short round in the cold plunge and go back to the heat. It is booked as Contrast Glow, Sauna + Cold Plunge, a 1 hour session for $65. Within that hour you cycle at your own pace, and first-timers are guided.
Research on each half is still developing. Cleveland Clinic notes a cold plunge may ease soreness after hard workouts and may help sleep. A 2025 review of cold water trials found lower stress 12 hours later, but no clear change in mood. Some people believe alternating heat and cold trains the heart over time. The American Lung Association warns that the short term strain can be serious for some people.
There is no set number of rounds you have to hit. Stay in the heat until you feel warmed through, then keep each cold round short. Cleveland Clinic suggests beginners keep cold exposure to a minute or two, and never more than five minutes. Get out of either one if you feel dizzy or lightheaded. When you are done, rest with tea.
Heat can dry you out quickly, so the American Lung Association calls staying hydrated crucial. Drink water before you start and keep sipping between rounds. Skip alcohol before and after. You do not have to end on cold, so finish where you feel best. If you end in the plunge, warm up gradually with dry layers and gentle movement.
Sources
General information, not medical advice. Exhale offers wellness services, not medical treatment.
Your visit
Start in the Full Spectrum Sauna and let your body warm through.
Step into the Cold Plunge for a short, bracing round.
Cycle at your own pace, then rest with tea.
Make it a ritual
Many guests stack these into one visit. Ask when you book.
Read before you book
Close to home
We are on Tyrone Blvd N in west St. Petersburg, near Jungle Terrace, Azalea, Tyrone Park and Jungle Prada, with parking on site.
Straight-line distance from each city hall. Get directions
FAQ
Sauna and cold plunge, 1 hour: $65. Prices as listed on Exhale's Square booking page, October 2026. Check Square for current prices.
Yes, first-timers are welcome and every guest is guided. You move between the sauna and the cold plunge at a pace that feels comfortable. Cleveland Clinic suggests beginners keep cold rounds to a minute or two. If you have a heart, blood pressure or lung condition, or you are pregnant, check with your doctor first.
Contrast Glow at Exhale is a 1 hour session for $65. Within that hour you warm up in the sauna, take a short cold round and repeat at your own pace. We can suggest a format that fits your goals when you book. Prices come from our Square booking page, so check there for the latest.
Yes, massage and red light are common add-ons. Many guests also finish with compression boots after a contrast session. Book the first service online and ask about adding the rest, or call 727-641-1731. Ending in the tea room is a nice way to slow down afterward.
Start with the sauna. At Exhale you warm through in the Full Spectrum infrared sauna first. Then you take a short round in the cold plunge and go back to the heat. You repeat that cycle at your own pace. First-timers are guided through it, so you do not need to plan the rounds yourself.
No, you can finish wherever you feel best. Some guests like the wake-up feeling of ending cold, and others prefer to finish warm. If you end in the plunge, warm up gradually with dry layers and gentle movement. UPMC suggests holding off on a hot shower right after cold water.
Yes, drink water before you start and sip between rounds. The American Lung Association notes that heat can dehydrate you quickly, so staying hydrated matters. There will be water ready for you at Exhale. Skip alcohol before and after, since both the American Lung Association and UPMC warn against mixing it with heat or cold.
No, it is not right for everyone. The American Lung Association warns that swinging between heat and cold strains the heart. That can be serious for pregnant people, older adults, and people with heart, lung or blood pressure conditions. Check with your doctor first if any of those apply, or if you have other health concerns.
Yes. We are at 3338 Tyrone Blvd N in west St. Petersburg, about 4.5 miles in a straight line from Gulfport city hall. Parking is on site.
Yes. We are at 3338 Tyrone Blvd N in west St. Petersburg, about 2.9 miles in a straight line from Treasure Island city hall. Parking is on site.
You deserve this
Book contrast therapy online, or call 727-641-1731 and we will find you a time.
