The Sanctuary Protocol: How to "Relax & Revive" Like a Pro
Welcome to the Sanctuary. Whether it is your first time or your fiftieth, we want you to get the absolute most out of your contrast therapy session.
It is not just about getting hot and cold; it is about intentionality. We have curated every aspect of this room—from the technology to the towels—to help you reset your nervous system.
Here is your step-by-step guide to the "Maximized Sanctuary" experience.
How do I set the mood?
Music & Breathwork We want you to disconnect from the world and reconnect with yourself.
Get Connected: Connect to the "Maximized Chiropractic" Wifi (Password: healthykids).
Set the Sound: You can cast your own relaxing music or breathwork audio from your Apple device directly to the Homepod in the sauna.
The "Othership" Experience: We highly recommend using our dedicated iPad to access the Othership app. It contains hundreds of guided breathwork and meditation practices ranging from energizing to relaxing.
Why should I do breathwork?
Focusing the Mind You can do breathwork in the sauna, the cold plunge, or after your experience. When you first try this, your mind will want to drift to your to-do list or daily stressors. Fight this urge! Keep pulling your focus back to the breath to clear your mind. It might feel like work at first, but that means you are doing it right.
How do I use the Sauna properly?
Sweat, Wipe, Repeat Before you start, make sure you use the restroom first!
The Temperature: The sauna is set to around 180°F at the ceiling, which feels like ~160°F around your body. If you are new, start slow and sit lower.
The Steam: You can pour a very small amount of water on the stones using the ladle provided to increase humidity. A little goes a long way!
The "Sweat & Wipe" Technique: We like to go through 2-3 "rounds" of sweating. It takes about 10-15 minutes to start sweating. Once a good layer forms, wipe it all off with your towel. The sweat will rebuild in about 5 minutes. Keep wiping it off! Every drop of sweat leaving your body is a drop of toxins, heavy metals, and chemicals coming out.
Cool Down: Feel free to use the essential oil-infused cool towels in the mini-fridge to breathe in and cool off.
Safety First:
Never touch the rocks or heater, even if a rock falls out—they will burn you.
Always sit on a towel.
If you feel light-headed or dizzy, get out immediately. There is a white call-button outside the sauna door if you need assistance.
How do I survive the Cold Plunge?
Conquer the Lazy Brain The water is set to around 50°F. The goal is to overcome your breath and find calm in the chaos.
The Entry: Don't cannonball into the thing, but don't go super slow either.
The Breath: You will likely gasp when you enter. Focus on breathing DEEP and SLOW. The goal is to stay in long enough to get back to a calm state.
The Mindset: A part of your brain will scream "I can't do this!" Don't be a hero, but try to conquer that lazy part of your brain. One of the best benefits is learning to say "no" to that voice.
Physical Tips: If your hands or feet cramp, you can leave them out of the water. If you are shivering, you have reached peak benefit and can get out.
Should I finish on Hot or Cold?
Ideally, Finish on Cold We recommend ending your session in the cold plunge. Why? Because your body has to burn calories to warm itself back up, which increases your metabolism for hours after you leave.
If you are absolutely too uncomfortable, you can go back into the sauna to warm up briefly, but try not to do another full round of sweating.
Read this article written by Dr. Alex to learn more about why what you’re doing is good for you!
We hope you enjoy your experience!
