Sauna & Cold Plunge Therapy

Reset, Revive, Repeat

Experience the positive effects of soothing heat and invigorating cold water immersion with our sauna and cold plunge studio in Blaine! Whether you’re easing sore muscles after a workout, untangling a stressful week, or just craving a moment that’s entirely yours, our hot-and-cold therapy sessions are designed to help your body and mind hit reset. This sauna and cold plunge experience is available at our Blaine location and supports InnerBeauty’s broader wellness offerings for clients in both Blaine and Deephaven.

We offer both a fully private experience or a relaxed, social setting in our shared wellness space, complete with monthly membership packages– just choose the experience that fits your mood!

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Spa room with cold plunge tubs and sauna
Available at Our Blaine Location Only

Cold Plunge & Sauna Packages

We offer three options designed to fit your schedule, your vibe, and who you’re bringing with you. Come solo and enjoy private recovery — or use our social wellness space for a more relaxed, community atmosphere. Either way, our restorative hot-cold therapy is waiting for you!

Social Sauna & Cold Plunge — $45

Join other like-minded wellness enthusiasts for a therapy session in our shared wellness space. Includes access to the Rock Sauna, Full Spectrum Infrared Sauna, and two Cold Plunge Tubs.

60 minutes

Private Sauna & Cold Plunge — $60

Enjoy peaceful rejuvenation in our private sauna and cold plunge suite. Includes a Full Spectrum Infrared Sauna, Cold Plunge Tub, and private shower — designed for total privacy, restoration, and reset. Also includes access to the Rock Sauna in the social area.

75 Minutes · 1 Person

Partner Sauna & Cold Plunge — $90

Exclusive access to a Full Spectrum Infrared Sauna, Cold Plunge Tub, and private shower. Ideal for couples, friends, or workout partners looking to recover, reset, and relax in a tranquil spa setting. Also includes access to the Rock Sauna in the social area.

75 Minutes · 2 People

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Available at Both Locations — Blaine & Deephaven

Red Light Therapy Sessions

Red light therapy is a powerful standalone treatment and a natural complement to your sauna and cold plunge session.

Red Light Therapy — $60

Rouge uses advanced red light therapy technology to promote natural healing, boost collagen production, and improve skin health. This non-invasive treatment helps reduce the appearance of fine lines, wrinkles, and blemishes while increasing circulation and cellular renewal.

20 Minutes

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Why Your Body Loves the Heat-Cold Reset

Alternating between heat and cold isn’t just a trend — it’s one of the oldest wellness rituals there is, and your body responds fast. The heat opens your blood vessels and relaxes your muscles; the cold causes them to contract, pushing circulation through your system and triggering a natural release of mood-lifting endorphins. Together, they create a cycle of tension and release that leaves most people feeling calm, clear and energized.

The Benefits of Sauna and Cold Plunge

  • Faster muscle recovery: Less soreness after workouts or long days on your feet.
  • Reduced stress and tension: Heat relaxes, cold invigorates, and the contrast does wonders for your mood.
  • Better circulation: Supports healthy, glowing skin.
  • Deeper, more restful sleep: Many clients notice they wind down easier the same night.
  • A genuine mental reset: A few minutes of nothing but you, the heat, and the cold water.

General Etiquette & House Rules

  • Arrive showered, and skip lotions, oils, fragrance, or recent spray tans
  • Wear clean swimwear or athletic wear, and sit on a towel in the sauna
  • Use designated, pre-booked slots which help manage water filtration times and space
  • Do not use the cold plunge if you have open wounds or have been ill in the last two weeks
  • Keep splashing to a minimum and dry off on the designated mats when you exit
  • Headphones required for personal audio
  • Don’t adjust mechanical, filtration, or temperature controls
  • Remove jewelry before entering the sauna to prevent skin burns
  • Let a staff member know right away if you feel lightheaded or unwell
  • Individuals with cardiovascular issues, low blood pressure, or chronic conditions should consult a doctor first.
Red-lit wooden sauna interior with heater and benches
Walk-in bathtub partially filled with water and seat
Red light therapy booth with LED panel

Frequently Asked Questions About Sauna and Cold Plunge Therapy

How long should I stay in the sauna?

We recommend 10-20 minutes in the Rock Sauna and 30-40 minutes in the Infrared Sauna. Daily temperatures are posted, so you’ll always know what to expect.

How cold is the cold plunge, and how long should I stay in?

Our cold plunge tubs typically sit between 45°F-55°F. Start small, even 30 seconds to a few minutes is enough to feel the benefits. Most clients build up to 5-10 minutes over time.

Is a sauna and cold plunge safe for everyone?

For most healthy adults, yes. If you have cardiovascular issues, low blood pressure, or another chronic condition, please check with your doctor before booking. We also ask that you skip the cold plunge if you’ve had a stomach illness in the last two weeks.

What should I bring?

Just yourself, clean swimwear or athletic wear, and a towel to sit on in the sauna. Headphones are required if you’d like personal audio.

Do I need to book in advance?

Yes. Sessions are by appointment so we can manage filtration and keep the space relaxing and uncrowded.

Can I drink alcohol before or after?

We ask that you skip alcohol and drugs in the facility, and stay well hydrated before and during your visit.

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Support Your Whole Wellness Routine

Sauna and cold plunge therapy can be a great addition to a broader wellness routine, especially when paired with services that support hydration, recovery, metabolism, skin health, and overall wellbeing. At InnerBeauty Med Spa, our wellness services are designed to work together so you can build a routine that fits your goals and lifestyle.

Explore our full menu of wellness services, including IV vitamin therapy, peptide therapy, red light therapy, and medical weight loss options designed to help you feel your best from the inside out.

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Blaine Med Spa & Wellness Memberships

Members Receive Exclusive Benefits

Hooked on hot-cold therapy? Make it a habit. Available exclusively at our Blaine location, our wellness memberships pair unlimited access to sauna, cold plunge, and red light therapy with 10% off every IB Med Spa service and product so you can pair your sauna session with your favorite IV Vitamin Therapy.

Membership Options