Contrast Therapy - Mindful Rituals
Ice Bath and Sauna Therapy for Deep Renewal
Do you ever feel like stress lingers longer than it used to—whether it’s tightness in your muscles after a challenging workout or an unshakable mental fog?
Finding moments of calm can feel harder, leaving you wondering if there’s a gentle yet powerful way to reset your body and mind.
Enter Mindful Rituals at Music Love Yoga, our unique approach to contrast therapy (ice bath and sauna) that harnesses the power of heat and cold to support faster recovery, mental clarity, and a profound sense of well-being.
Reverse Strength Decline
Why Contrast Therapy Matters
Contrast therapy alternates between heat and cold, creating a therapeutic “push-pull” effect on your muscles, blood vessels, and nervous system.
Some research journals have shown contrast therapy can reduce inflammation, boost circulation, and promote relaxation.
Improved Muscle Recovery
Research in the Journal of Athletic Training found that cold-water immersion significantly reduces muscle soreness and speeds up recovery post-exercise.
Enhanced Circulation
Alternating heat and cold stimulates blood flow, delivering oxygen and nutrients more effectively through your muscles and tissues.
Stress Relief & Mental Clarity
Sauna sessions help the body release endorphins and reduce cortisol, our primary stress hormone, while the cold plunge triggers a sense of alert calm.
Immune Support
Some studies indicate cold exposure activates specific immune responses, preparing your body to handle daily stresses and occasional illnesses more efficiently.
Breaking Through the Hesitation.
You’re not alone if you feel nervous about stepping into an ice bath or are unsure you can handle the temperature shift.
The fear of intense cold—or the discomfort of a hot sauna—can be a significant barrier for first-timers.
That’s why Mindful Rituals was born.
Contrast Therapy with Thoughtful Guidance and Support.
We created a soothing, supportive environment where even the most reluctant newcomers feel safe embracing the experience.
The Science That Backs It
Anti-Inflammatory
A study in the Scandinavian Journal of Medicine & Science in Sports found that contrast therapy can lower the signs of swelling in muscles and joints.
Boost Mood Naturally
Spending time in a sauna can cause a surge of endorphins, the chemicals in the body that help lift one's mood and support better rest.
Calmer Stress Response
Over time, taking cold plunges or ice baths can lower your overall stress hormone cortisol, helping you stay more centred and control anxious feelings.
Mindful Rituals
Developed By Our Founders Through Research & Experience
- We begin with a warm, inviting sauna session, allowing your body to acclimate gradually. When it’s time for the cold plunge, we guide you in focusing on your breath and trusting your body’s resilience.
- You’ll always be free to step out whenever you need—no pressure or rush.
- At Music Love Yoga, mindfulness is at the heart of everything we do. Between your sauna and ice bath cycles, we incorporate brief moments of quiet and reflection.
- This gentle pause teaches you to observe sensations, regulate your breathing, and tune in to your body.
- Think of it as a moving meditation that reshapes how you handle physical and mental stress.
- You won’t go through the experience alone. Our instructors and fellow participants form a supportive community—cheering you on, high-fiving small victories, and reminding you that you’re capable of more than you think.
- Many first-timers say they come for the health benefits but stay for the camaraderie.
- After your final immersion, we provide a calming space to rest, rehydrate, and gently stretch. Savour a hot tea and let your senses awaken to the tingling warmth in your body.
Ready to Discover Mindful Rituals?
At Music Love Yoga, your well-being is our number one goal.
We want to help you find a calmer mind, a more substantial body, and a more confident spirit.
When you join us, you’re not just booking a session but choosing a healthier way of life.
Reserve your spot now and feel truly energised!
What Our Community Says
Don't take our word for it
The best way to showcase our commitment is through the experiences and stories of those who have placed their trust on us.
Life is within reach.
Your Journey To Wellness Starts Today
No Experience Needed
You don’t have to be an expert in ice baths. Our friendly team has guided many first-timers, and they’ll make sure you feel comfortable.
Safe and Supportive
We’ll help you through the process so you can relax and enjoy the session.
Feel the Difference
Most people feel calmer just after one session. This new energy can stay with you long after you leave.
Flexible Pricing
Flexible pricing. No Memberships.
Depending on your needs, we have a plan that aligns perfectly with your goals.
Here are our recommended starter (trial) passes.
Mindful Rituals (Ice Bath & Sauna)
Embrace the transformative power of Contrast Therapy at Music Love Yoga. You get a private 60-minute access to the ice bath & sauna. Transition between the revitalizing heat of the sauna and the invigorating chill of the ice bath.
6 x Mindful Rituals (Ice Bath & Sauna)
Discover a refreshing plunge into pure invigoration at Music Love Yoga’s ice bath sanctuary. OR immerse yourself in the soul-soothing heat of our sauna. You get a private 60-minute access to the ice bath and sauna, according to your preference.
Mindful Rituals (Sauna ONLY or Ice Bath ONLY)
Discover a refreshing plunge into pure invigoration at Music Love Yoga’s ice bath sanctuary or immerse yourself in the soul-soothing heat of our sauna. You can a private 60-minute access to either the ice bath or sauna, according to your preference.
We offer refund for unused credits for multi session packages at full drop-in class rates during your validity period. If you purchase a pass and but don't use all the classes, we'll refund you the cost of the remaining classes at the full price of a single class. This offer is for first-timers only.
Your questions answered
Frequently Asked Questions
In a single session, contrast therapy alternates between heat (sauna) and cold (ice bath). Switching temperatures stimulates your circulatory system to dilate and constrict blood vessels, delivering fresh nutrients to your muscles while encouraging your body’s natural metabolic responses.
A bit of initial shock is natural—that's how your body adapts. However, ice baths are generally considered safe when done correctly and under guidance. We recommend starting with quick cold exposures and slow, controlled breathing. If you have pre-existing medical conditions, especially heart-related concerns, consult your healthcare provider before trying an ice bath.
Sauna temperatures typically range between 40°C and 60°C (158°F and 212°F), creating a comfortable heat. Ice baths hover between 5°C and 15°C (41°F and 59°F), cold enough to prompt physiological benefits and safe when exposures are kept within these ranges. Each individual’s tolerance varies, so starting at milder temperatures is best and adjusting gradually.
Our recommended approach is to spend 10–15 minutes in our sauna and 2–3 minutes in the ice bath. However, the duration depends on your comfort level and experience. It’s best to listen to your body—if you feel overly stimulated, shorten your session. Focus on slowed breathing and gradually adapt.
Most adults, like our regular yoga clients, benefit from contrast therapy. While athletes often use it for muscle recovery, many beginners like yourself or weekend warriors looking for stress relief or a boost in circulation can also enjoy it. Always start gently, and seek guidance if you’re unsure about temperature extremes or session times.
Certain conditions, such as uncontrolled high blood pressure, heart issues, severe respiratory problems, or active infections, can make extreme heat or cold risky. If you’re pregnant, have a chronic disease, or take prescription medication, consult your doctor first. We always recommend seeking a green signal from your healthcare professional before you begin.
Yes. Ice baths can help release endorphins and norepinephrine, which improve mood and reduce stress. The intense cold also encourages mindful breathing, often used in mindfulness practices. Over time, you will learn to develop a calmer mindset and a heightened stress response system.
Absolutely. A sauna alone offers substantial perks, such as improved circulation, relaxed muscles, and detoxification through sweating. If you want to try colder temperatures later, you can ease in with cooler showers or shorter dips in an ice bath. Even mild cooling after a sauna can bring noticeable recovery benefits.
Most people find 1–3 weekly sessions sufficient for muscle recovery and general wellness. Professional athletes or those under intense training may do it more often, but don’t overdo it; your body needs time to adapt. Tune in to how you feel post-session and adjust your frequency accordingly.
Post-session is all about rebalancing. Drink water or herbal tea to rehydrate, enjoy a gentle stretch, and rest for a few minutes. Many people love the energized-yet-relaxed sensation that follows. If you feel drained, a light snack or extra electrolytes can help restore equilibrium and reinforce the healing benefits. Furthermore, we have complimentary coconut water just for you.
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References:
- Bleakley CM et al. Cochrane Review on Cold-Water Immersion for Muscle Soreness – (Cold‐water immersion (cryotherapy) for preventing and treating muscle soreness after exercise – Bleakley, C – 2012 | Cochrane Library).
- Verywell Health – Contrast Bath Therapy Overview – (Contrast Therapy: Treating Injuries with Hot and Cold Baths)
- TrainingPeaks – How to Boost Recovery with Contrast Therapy – (How Contrast Therapy Can Boost Recovery).
- Stanford Lifestyle Medicine (2024) – Mental Health Benefits of Cold Water Immersion – (Jumping into the Ice Bath Trend! Mental Health Benefits of Cold Water Immersion | Cognitive Enhancement).
- Cedar & Stone Sauna – Mind Over Temperature – Highlights that sauna and contrast therapy lower stress hormones (like cortisol) and release “happy chemicals” in the brain, creating feelings of happiness and well-being (Mind Over Temperature: How Contrast Therapy Helps to Improve Mental Health – Cedar and Stone Nordic Sauna)
- KLAFS Press Release (2023) – Summarises findings that regular sauna use strengthens the immune system. (Detail – KLAFS)
- Vikasati Wellness – What to Expect During Your First Ice Bath – Provides practical insights for beginners: (What to Expect During Your First Ice Bath Experience)