Contrast Therapy & Cold Plunge FAQ: St. Paul & Little Canada
Healing Within Wellness Center · Little Canada, MN
Looking for a sauna and cold plunge in St. Paul? Contrast therapy at Healing Within pairs the deep warmth of our far infrared sauna with a brisk cold tub, a classic hot-and-cold ritual that many guests say leaves them feeling awake and refreshed.
A contrast session is $40, and our Unlimited Contrast & Recovery Membership makes it easy to come back often. Here is how it works, how to stay safe and what to bring.
- Contrast session$40
- IncludesInfrared sauna + cold tub
- Unlimited$99.95/mo Contrast & Recovery
- SaunaFar infrared, 4.4–14.4 microns
Pricing & session length
- Contrast therapy (infrared sauna + cold plunge)30 min$40
- Cold tub therapy30 min$40
- Unlimited Contrast & Recovery membershipmonthly$99.95/mo
HSA accepted · Members save · New here? Start with a free 15-minute consult.
Frequently asked questions
What is contrast therapy and how does it work?
Contrast therapy means alternating between heat and cold. At Healing Within, you warm up in our far infrared sauna, then take a short dip in the cold tub, and repeat if you like. The shift between warm and cool is invigorating, and many guests describe feeling alert, refreshed and relaxed afterward. Evidence on specific benefits is still mixed, so we focus on how it feels. Learn more on our contrast therapy page.
Where can I find a sauna and cold plunge near St. Paul?
Healing Within is at 410 Little Canada Rd E in Little Canada, minutes from St. Paul, Roseville, Maplewood, Vadnais Heights, Shoreview and New Brighton. Our contrast setup pairs a far infrared sauna with a cold tub in a calm, private spa setting rather than a busy gym. Reserve a $40 contrast session on our booking page.
How long should you stay in a cold plunge?
Short is best, especially when you are new. Start with a brief dip and get out whenever you feel ready; there is no prize for staying in longer. Breathe slowly, keep your hands and feet in view of your comfort level, and step out right away if you feel numbness, dizziness or chest discomfort. Over time, many guests become more comfortable, but limits still matter. Never plunge alone.
Should you start or end with cold in contrast therapy?
Many people begin with heat to warm up, then alternate with cold. Some like to finish cold for a crisp, energized feeling, while others end warm to feel cozy and relaxed, especially in a Minnesota winter. Either is fine. Try both and notice what you prefer. Our team is happy to suggest a simple order for your first session.
How many rounds of sauna and cold plunge should you do?
Beginners often start with one or two rounds of sauna followed by a short cold dip. As you grow comfortable, you might add another round. Keep the whole session relaxed rather than pushing limits, hydrate between rounds and rest if you feel lightheaded. Read our infrared sauna FAQ for more sauna tips.
Is cold plunging safe? Who should not cold plunge?
Cold immersion places real stress on the heart and blood vessels. Please check with your doctor before trying contrast therapy if you have heart disease, uncontrolled blood pressure, Raynaud's, cold urticaria (cold-induced hives) or are pregnant. Avoid alcohol beforehand, enter the water slowly, never plunge alone and stop if you feel unwell. Our staff will walk you through the setup.
What should I wear for a sauna and cold plunge session?
A swimsuit is ideal. Bring a towel or robe, sandals or flip-flops, a water bottle, a hair tie and a dry change of clothes for afterward. Remove jewelry before your session. In colder Minnesota months, a warm hat and cozy layers make the drive home much more comfortable.
Does cold plunging after a workout reduce muscle gains?
It may. Some research, including coverage from Mayo Clinic, suggests that cold immersion right after strength training could blunt some muscle-building adaptations. If building strength is your goal, consider plunging on a different day or several hours after lifting. Cold after endurance exercise, or on rest days, is a common alternative. Talk with your coach or provider about what fits your training.
How often should you do contrast therapy?
Many guests enjoy contrast therapy once or a few times a week. Start slowly, take rest days and notice how you sleep and feel. If you want to come regularly, the Unlimited Contrast & Recovery Membership at $99.95/month includes the sauna, cold plunge, Power Plate, vitamin D tanning bed and VibraSonic. Compare plans on our memberships page.
How much does contrast therapy cost?
A Contrast Therapy session (sauna plus cold tub) is $40. For frequent visits, the Unlimited Contrast & Recovery Membership is $99.95/month. You can also explore current specials on our daily deals page. We accept HSA payments; check with your plan about eligibility. Book your session on our booking page.
Watch: Huberman Lab: Using Deliberate Cold Exposure for Health and Performance
Educational video from Huberman Lab (external). More from our team on our YouTube channel.
Feel the warm-to-cool reset
Book online in under a minute, or start with a free 15-minute consult. HSA payments accepted.
Contrast therapy is a wellness experience and is not intended to diagnose, treat or cure any condition; check with your doctor first if you have heart, circulation or blood pressure concerns.