Urban Wellness, Reimagined.

Sauna&Plunge was created to bring evidence-based heat and cold therapy into the rhythm of city life. A modern, welcoming and restorative social wellness space designed for recovery, focus and connection, in the heart of London.

about

SAUNA&PLUNGE

Our spaces.

Finnish & Infrared Saunas

Our saunas blend traditional Finnish heat with modern infrared technology to support recovery and everyday wellbeing. Finnish saunas (85°C) use high heat to boost circulation, relax muscles, and encourage detoxification, while infrared saunas (60°C) provide gentle, penetrating warmth to reduce inflammation, support recovery, and calm the nervous system. Designed for comfort and shared use, they offer a space to slow down, sweat, and restore at your own pace.

COLD PLUNGES 9°C | 6°C | 3°C

Our eco-material, 3D-printed plunge pools are set at 9°C, 6°C, and 3°C, letting you choose your level of intensity. Cold exposure supports recovery, focus, and nervous system regulation, building mental clarity and resilience over time. With precise temperature control, integrated timers, and space for one or two people, each plunge is designed for intentional, consistent practice.

Café Lounge

A relaxed, boutique lounge designed for unwinding before or after your session. Enjoy freshly ground coffee, matcha, cacao, natural juices, prebiotic soft drinks, healthy snacks, and complimentary filtered water, all served in a softly lit space with comfortable seating and Wi-Fi, perfect for slowing down or easing back into the day.

The Studio

A calm, light-filled space for movement and breath. The Studio hosts breathwork, sound, Pilates, and yoga classes, led by a carefully curated roster of some of London’s most respected instructors. Each session is designed to complement heat and cold therapy, supporting strength, mobility, recovery, and mental clarity.

Core events.

PRIVATE ACCESS HOURS

From Candlelit Hours to HerSpace and Members sessions, each offering brings a different way to experience Sauna & Plunge. Whether you’re after quiet calm, a supportive women’s space, or dedicated community time, there’s a rhythm to reset your way.

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HERSPACE MONTHLY COMMUNITY EVENT

HerSpace is our monthly women-only gathering, a slower, more grounded Sauna & Plunge experience focused on deep rest, regulation and renewal in a safe, supportive space. Come alone or with friends, and feel truly held.

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MEMBERS OUT OF OFFICE MONTHLY COMMUNITY EVENT

Each month, we host an exclusive Members’ Evening, a slower, more intimate Sauna & Plunge experience. With out-of-hours access and a calm, private atmosphere, it’s dedicated to connection, community, heat, cold and unhurried conversation.

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SAUNA&PLUNGE x TENZING RUN CLUB

Our monthly Run Club with Tenzing takes place on the first Saturday of each month. We meet at Sauna & Plunge for a relaxed, social run around Shoreditch, then return for heat and cold recovery. No pressure on pace, just good energy, community vibes and a well-earned reset.

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SAUNA&PLUNGE x F45

F45 Engine Club x Sauna & Plunge brings high-intensity training and proper recovery together. We run to F45 Liverpool Street for an Engine session, then return for heat, cold and a hot drink to finish. Big energy, strong community, and a full-circle reset.

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EVENTS

The studio.

The 4 Pillar Concept

Yoga

Our yoga classes balance movement, breath and stillness to support recovery and nervous system regulation. Sessions flow from guided meditation and energising sequences into slower, grounding postures and restorative rest. Designed to build heat before easing you into deep calm, yoga in The Studio offers space to reset, unwind and reconnect, leaving you feeling clear, steady and restored.

Pilates

Breathwork

Breathwork is a powerful tool for regulation, release and recovery. From deeper, active practices designed to surface and clear stored tension, to slower, restorative sessions that calm the nervous system, our classes offer practical techniques to support focus, emotional balance and rest. Each experience invites you to reconnect with your breath, and with yourself.

Soundbath

See Schedule

Experience.

Finnish Sauna

Deep heat for physical recovery and nervous system release:

Supports heart health and healthy blood pressure
Improves circulation and blood flow
Reduces pain, inflammation and muscle soreness
Enhances mood, sleep and stress resilience
Mimics cardiovascular exercise through heat exposure
Supports insulin sensitivity and metabolic health
Promotes skin detoxification through sweat

How to use

Move through 10–15 minute heat cycles, alternating with cold immersion. In the evening, opt for a longer, slower session to support nervous system down-regulation and deeper rest.

S&P Insider Tip

Slow, controlled nasal breathing supports nervous system regulation during higher heat exposure and can help build resilience.

Finnish Sauna

Deep heat for physical recovery and nervous system release:

Supports heart health and healthy blood pressure
Improves circulation and blood flow
Reduces pain, inflammation and muscle soreness
Enhances mood, sleep and stress resilience
Mimics cardiovascular exercise through heat exposure
Supports insulin sensitivity and metabolic health
Promotes skin detoxification through sweat

How to use

Move through 10–15 minute heat cycles, alternating with cold immersion. In the evening, opt for a longer, slower session to support nervous system down-regulation and deeper rest.

S&P Insider Tip

Slow, controlled nasal breathing supports nervous system regulation during higher heat exposure and can help build resilience.

Infrared Sauna

Infrared saunas use lower temperatures and direct radiant heat to warm the body from within. This supports muscle recovery, reduces inflammation and encourages circulation without placing the same cardiovascular demand on the body. It’s particularly well suited for gentler recovery days, skin health support and nervous system regulation.

Supports muscle recovery and reduces inflammation
Promotes circulation without intense heat load
Encourages nervous system regulation and relaxation
Gently supports detox pathways through sweat
Aids skin health and cellular repair
Helps ease soreness and chronic tension
Suitable for longer, lower-stimulation sessions
Ideal for recovery days and evening use

How to use

We recommend 20–30 minutes per session, allowing the body to warm gradually. Infrared sauna can be enjoyed on its own for gentle recovery, or paired with cold immersion for a softer contrast experience. Ideal in the evening or on rest days.

S&P Insider Tip

Gentle movement and light self-massage support lymphatic flow during longer infrared sessions.

Cold Plunges

Cold exposure for resilience, clarity and recovery. Ice baths activate the nervous system and encourage a rapid reset in the body. Cold immersion can help reduce inflammation, ease muscle soreness and sharpen mental focus, while building resilience to stress through controlled exposure.

Reduces inflammation and muscle soreness
Supports recovery and circulation
Boosts focus, clarity and alertness
Supports immune function
Supports mood and emotional balance
Builds stress resilience and improves stress regulation
Trains nervous system adaptability

How to use

Begin with 30–60 seconds, anchoring the breath low into the belly to settle the nervous system. Over time, you can build towards 2–3 minutes as your body adapts. Use ice baths on their own for focus and activation, or alongside heat for a deeper contrast experience.

S&P Insider Tip

Set a comfortable goal on the wall timers, close your eyes and return to the breath. Your capacity is often greater than you expect.

Contrast Therapy

Combining sauna heat and cold immersion can create a powerful full-body reset. Practised intentionally, contrast therapy builds resilience, improves stress regulation and supports both physical recovery and mental clarity, making it central to the Sauna&Plunge experience.

Enhances physical recovery and reduces muscle soreness
Improves circulation through vasodilation and constriction
Trains nervous system flexibility and adaptability
Supports stress regulation and emotional resilience
Boosts mental clarity, focus and mood
May support immune resilience with regular practice

How to use

Begin with 10–15 minutes of heat, followed by 30–60 seconds of cold, repeating for 2–3 rounds. Move slowly between temperatures and prioritise how your body responds. Rest briefly between rounds if needed.

S&P Insider Tip

Let the time of day guide your practice. Cold can be more activating in the morning, while longer heat cycles in the evening support relaxation and nervous system down-regulation.

Café Lounge

Our Café Lounge is a calm, social space to pause, warm up and reconnect before or after your session. Serving hot cacao, matcha, freshly ground coffee, natural juices and nourishing snacks, it’s designed to support recovery, focus and gentle refuelling. Whether you’re easing in before the Studio, grounding after breathwork, or warming up post-plunge, the lounge invites you to slow down, hydrate and settle the nervous system in a relaxed, welcoming setting.

How to use

Drop in before a class to gently warm the body and mind, or stay afterwards to extend the benefits of heat, cold or movement. It’s also the perfect space to integrate your session, catch up with friends or enjoy a quiet moment between cycles.

S&P Insider Tip

Hot cacao is rich in magnesium and natural mood-boosting compounds, ideal after cold exposure to support relaxation and warmth. Matcha offers a calm, focused lift thanks to L-theanine, making it a great choice before Pilates, yoga or breathwork without the jitters.

Yoga

Yoga at Sauna&Plunge is designed to support both the body and nervous system. Through mindful movement and breath-led flow, our classes help release tension, improve mobility and encourage a steady sense of calm, complementing the effects of heat, cold and contrast therapy.

Practised regularly, yoga supports recovery, emotional regulation and embodied awareness, making it an ideal pairing with sauna and plunge sessions.

Improves mobility, flexibility and joint health
Reduces muscular tension and stiffness
Supports nervous system regulation and stress relief
Enhances body awareness and posture
Encourages calm focus and mental clarity
Complements recovery from heat and cold exposure

How to use

Yoga can be enjoyed on its own or stacked with sauna and plunge. Try yoga before heat to gently warm the body, or after heat and cold for deeper stretching, grounding and relaxation. Move at your own pace and prioritise how your body feels on the day.

S&P Insider Tip

Focus on slow, intentional breathing throughout your practice to support nervous system regulation and deepen the benefits of each movement. All levels are welcome!

Pilates

Sculpting, mindful movement for controlled strength. Pilates at Sauna&Plunge focuses on slow, intentional strength work designed to sculpt, stabilise and support the body. Using low-impact, high-control movements and props, classes target the deep stabilising muscles to create a focused burn that builds strength without overstimulation.

Builds deep core strength and muscular control
Creates a sculpting, toning effect through low-impact movement
Improves posture, alignment and balance
Strengthens stabilising muscles for injury prevention
Delivers a focused “deep burn” without high impact
Enhances body awareness and movement efficiency

How to use

Pilates works well before sauna to gently activate and warm the body. Move with control and prioritise form and breath over speed or intensity for a more effective, targeted burn.

S&P Insider Tip

Stack our Saturday morning Pilates class with contrast therapy, then head out for brunch, the ultimate weekend reset.

Breathwork

Breathwork at Sauna&Plunge uses intentional breathing techniques to support nervous system regulation, emotional balance and mental clarity. By working directly with the breath, these sessions help calm the mind, release tension and bring the body back into balance, making breathwork one of the most effective tools for down-regulation and stress relief.

Supports nervous system regulation and stress relief
Encourages emotional balance and mental clarity
Helps release built-up tension and overwhelm
Improves focus, presence and breath awareness
Supports recovery and integration after heat or cold
Encourages deeper connection between mind and body

Breathwork can be taken on its own as a grounding practice, or stacked with a contrast experience. It’s especially supportive during busy, transitional or stressful periods, helping you pause, reset and reconnect with the body. Try breathwork after contrast therapy to encourage calm and restore balance, or before heat or cold to centre the body and mind, particularly when life feels fast, overwhelming or emotionally demanding.

S&P Insider Tip

There’s no “right” way to do breathwork. Move at your own pace and trust what your body needs.

Sound Healing

Sound Healing at Sauna&Plunge uses sound frequencies to support profound relaxation and down-regulation. Through vibration and resonance, the body is invited into states of rest that can be difficult to access through movement or thinking alone.
This practice is deeply restorative, ideal for those feeling overstimulated, burnt out or emotionally full.

Encourages deep nervous system down-regulation
Reduces mental noise and sensory overload
Supports emotional release and relaxation
Promotes rest, recovery and improved sleep
Allows deep stillness without effort
Helps the body integrate heat, cold and movement practices

How to use

Sound Healing works beautifully after contrast therapy or at the end of a full day, offering space to slow down and release mental noise.

S&P Insider Tip

There’s nothing to do during sound healing, no technique, no focus. The more you soften and surrender, the deeper the rest. We provide blankets, eye masks and bolsters to help you fully settle in.

Explore our space.

Designed to Flow. Pop in to see our efficient Nordic design, guiding you from sauna to plunge to relaxation.

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explore

51.5072° N, 0.1276° W

State of the Art 3D Printed facilities

Our plunge pools and architecture use advanced 3D printing for precision, sustainability, and unique design.

Questions?

Which membership should I choose?

Choose Plunge+ for maximum flexibility and the freedom to visit as often as you like. If you want the same benefits with absolutely no commitment, Plunge+ Flexi offers a simple monthly membership with no contract. PlungeLite is ideal if you prefer a lighter commitment and a more structured rhythm, while still enjoying the benefits of contrast therapy.

Which membership should I choose?

Can I upgrade at any time?

What's the difference between Plunge+ and Plunge Lite

Can I book studio classes without a contrast session?

Is there a minimum commitment?

Is Plunge+ really unlimited?

Can I bring a guest?

What do I need to bring?

Is it suitable for beginners?

Absolutely. Our space is self-led and designed for all experience levels, whether it’s your first plunge or part of your regular routine. You’re encouraged to move at your own pace, listen to your body, and ease into contrast therapy gradually. Our team is always nearby if you need guidance on timings, temperatures, or how to get started, so you can feel confident and comfortable throughout your session.

Do I need to book in advance?

Urban Wellness, Reimagined.

Our spaces.

Finnish & Infrared Saunas

COLD PLUNGES 9°C | 6°C | 3°C

Café Lounge

The Studio

Core events.

PRIVATE ACCESS HOURS

HERSPACE MONTHLY COMMUNITY EVENT

MEMBERS OUT OF OFFICE MONTHLY COMMUNITY EVENT

SAUNA&PLUNGE x TENZING RUN CLUB

SAUNA&PLUNGE x F45

The studio.

The 4 Pillar Concept

Experience.

Finnish Sauna

Explore our space.

State of the Art 3D Printed facilities

Nordic Designed Social Wellness

Architectural Cold Plunge Design

Traditional Heat, Modern Craft

A Sanctuary Beneath the City

A Social Wellness Community

Quiet Space, Modern Sanctuary

Questions?

Which membership should I choose?

Sauna&Plunge Intro Offer