A first-timer’s guide to sauna & cold plunge
New to sauna, or never tried a cold plunge? Here’s everything you need to know before your first session at Pure Senses in Mount Pisa, Cromwell: how a session flows, which sauna to choose, what to bring and how to get the most from hot and cold contrast.
How a session works
Every session at Pure Senses is 60 minutes and includes your sauna, the cold plunge, the outdoor cold shower and the relaxation area. A simple rhythm works well for beginners:
- 1
Arrive and settle
Change into your swimwear and have a drink of water before you start.
- 2
Heat
Spend around 10 to 15 minutes in the sauna. Sit on a lower bench if it feels intense, and leave sooner if you need to.
- 3
Cool
Step under the outdoor cold shower, or into the cold plunge for as long as feels comfortable. Even 30 seconds is a good start. Breathe slowly and steadily.
- 4
Rest
Take a few minutes in the relaxation area to let your body settle and your breathing return to normal.
- 5
Repeat
Most people enjoy two or three rounds of heat, cold and rest. Finish with a rest and plenty of water.
Traditional or infrared sauna?
Pure Senses has two saunas. Both can be booked privately, as a small shared session, or together as the whole-venue Sauna Circuit.
| Traditional Finnish sauna | Infrared & red light sauna | |
|---|---|---|
| How it heats | A sauna heater warms the air, around 90°C | Infrared and red light panels warm you directly, at a gentler air temperature |
| How it feels | Deep, enveloping, classic sauna heat | Softer heat that many first-timers find easier |
| Good for | Sauna lovers and hot and cold contrast rounds | Longer, relaxed sessions and people new to heat |
Not sure? Try the infrared sauna first, then the traditional Finnish sauna next visit, or book the Sauna Circuit to use both.
Cold plunge tips for beginners
- Start with the cold shower if the plunge feels like too much.
- Enter slowly and keep your breathing long and calm. The first few seconds are the hardest.
- Keep early dips short. You can build up over future visits.
- Get out straight away if you feel dizzy, numb or unwell.
- Want support? Our Guided Ice Bath pairs a private sauna with a dedicated coach beside you in the ice bath.
What to bring
- Swimwear
- A water bottle
- A change of clothes. There are changing suites for showering after your session
Check with your doctor first if you are pregnant, have a heart condition, high or low blood pressure, or any other medical condition, or if you are unsure whether sauna or cold immersion is right for you. Avoid alcohol before your session, stay hydrated, and listen to your body.
Frequently asked questions
How long is a session?
Every sauna session at Pure Senses is 60 minutes, including use of the cold plunge, outdoor cold shower and relaxation area.
Is the cold plunge included?
Yes. The cold plunge, outdoor cold shower and relaxation area are included with every sauna session. They are shared with guests using the other sauna.
What is the difference between private and shared sessions?
A private session gives your group exclusive use of your chosen sauna for 1 to 2 guests (up to 4) from $90. A shared session is a place in a small group of up to 3 guests in your chosen sauna for $45 per person.
Can I hire the whole venue for a group?
Yes. The Pure Senses Sauna Circuit gives your group private use of both saunas, the cold plunge, outdoor cold shower and relaxation area for 60 minutes: $180 for 4 guests, up to 8 guests in total.
Do I need to book?
Yes, all sessions are booked online in advance, at least 3 hours before your session. You can cancel or reschedule up to 48 hours beforehand.
I have never done a cold plunge. Is it suitable for beginners?
Yes. Start with the cold shower or a short dip and build up over time. If you would like a coach with you, book the Guided Ice Bath.
What should I bring?
Swimwear, a water bottle and a change of clothes.
How far is Pure Senses from Queenstown and Wānaka?
Pure Senses is at 37 Perriam Place, Mount Pisa, Cromwell, about 45 minutes’ drive from Queenstown and under an hour from Wānaka.
Ready for your first session?
Private sessions from $90, shared from $45 per person.
Book a sessionGuided Ice Bath