Experience Contrast Therapy
At ALNA, we’ve built a space where you can reset, recover, and reconnect. Whether you’re here for physical recovery, mental clarity, or simply a moment of peace, our 2,200-square-foot facility offers everything you need to experience the transformative power of contrast therapy.
No jargon. No pressure. Just science-backed wellness delivered with care.
Sauna
Cold Plunge
Guided Classes & Community
How You Benefit
Faster recovery after training or long workdays
Sharper mental clarity and focus
Reduced inflammation and muscle soreness
Improved circulation and immune function
Stress relief and mental calm
What To Expect
Before Your Visit
Swimwear is required for all guests. ALNA provides towels, robes, flip-flops, and lockers so that you can travel light and feel comfortable before and right after your session. Hydration is strongly encouraged, and guests are welcome to bring a water bottle or use available hydration stations on site.
During Your Session
On your first visit, you’ll receive a mandatory 5-minute orientation from a staff member introducing our recommended hot–cold flow and breathing techniques as well as key safety guidelines. After that, your experience is self-guided with clear signage throughout the space. Trained staff members are available in common areas to answer all questions and offer guidance.
Safety & Wellness
All guests sign a waiver before participating, which includes essential information for anyone with heart conditions or concerns about blood pressure or exertion. Those whom a doctor has advised to avoid raising their heart rate or blood pressure may be asked to provide a doctor’s note and should consult with their physician before booking. Age limits, health considerations, and additional safety protocols are clearly outlined in our policies and reviewed during your first orientation to help you enjoy the benefits of contrast therapy as safely as possible.
Your Experience at ALNA
There’s no single “right way” to experience ALNA. Some guests prefer to start with heat and end with cold. Others dive straight into the plunge. And many cycle between hot and cold multiple times, using breathwork to stay centred throughout. A typical flow might follow a simple rhythm: Heat → Rest → Cold → Rest → Repeat, guided by how you feel in the moment.
A commonly recommended flow begins with 10–20 minutes in the sauna, followed by a 5–10 minute rest. Guests then move into a 30-second to 3-minute cold plunge, before resting for another 5–10 minutes in the lounge prior to repeating the cycle. This allows time to move mindfully, hydrate, and integrate the experience.
Your session is always at your own pace. And our team is here to guide you if you’d like support, or to hold space while you find your own rhythm.
Who is ALNA for?
FAQ
What should I wear and bring?
Swimwear is required for all guests, and ALNA provides towels, robes, flip flops, and lockers so you really don’t need to bring much! Guests are encouraged to arrive well‑hydrated and may bring a water bottle, or use our on-site hydration options.
How long is a typical session and what does it look like?
Most guests book around 90 minutes, which allows time for 3–4 cycles of Heat → Rest → Cold → Rest, plus changing and relaxation. A typical flow is: 10–20 minutes in the sauna, 30 seconds–3 minutes in the cold plunge, then 5–10 minutes resting in the lounge before repeating.
I’ve never done this before. Where do I start?
Every first-time guest receives a brief, mandatory 5‑minute orientation with a staff member that covers the recommended flow, breathing techniques for cold, and key safety practices. After that, the experience is self‑guided, with staff available in common areas if you need support or want help adjusting the intensity to your comfort level.
How should I prepare, and what’s the etiquette?
Before your visit, hydrate well and have a light meal so you feel steady through both heat and cold. In the space, no outside shoes are allowed beyond the entry alcove, indoor sandals are required, and guests are asked to keep the circuit clean, calm, and free from disruptive or unhygienic behaviour (for example, no spitting in the sauna or tubs). We do also recommend removing metal jewellery as it can get very hot in the sauna.
Is alcohol permitted?
Alcohol is not permitted before or during your session, and guests are encouraged to move mindfully, respect quiet where requested, and be considerate of others sharing the circuit. If at any point you feel overwhelmed or lightheaded, we encourage you to rest in the lounge and speak with a staff member or coach so they can support you.
Is contrast therapy right for me?
ALNA welcomes a wide range of guests, from athletes to busy parents and people seeking nervous system regulation to performance-focused users.
However, those who are pregnant, have cardiovascular issues or blood pressure concerns, have had recent surgeries, or have other significant medical conditions should consult their doctor before booking and review the waiver carefully. No open cuts or sores allowed. Further details on age limits and specific contraindications will be finalized and shared in our official policies.
Further details on age limits and specific contraindications will be finalized and shared in our official policies.