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contrast therapy

ice bath

in Geneva

 

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Between hot and cold for your well-being

Contrast therapy combines the effects of a cold bath and an infrared sauna. to promote recovery, stimulate circulation, and strengthen the immune system. This hot-cold alternation boosts energy, reduces tension, and supports better sleep.

 

THE BENEFITS OF ICEPLUNGE

The ice plunge reduces inflammation, relieves muscle soreness, and speeds up recovery. and stimulates circulation. It also improves focus and provides a mental and physical boost.

Benefits of infrared sauna

The infrared sauna relaxes musclesrelieves joint pain and helps to eliminate toxinswhile providing a pleasant, deep warmth. In addition to its physical benefits, this soothing heat creates an overall sense of well-being.

Price

Solo SEMI PRIVATE

10 minutes
Ice. bath (available to members only)

From CHF 19.90

25 minutes
Ice bath and Infrared Sauna

From CHF 28.50

55 minutes
Ice bath and Infrared Sauna

From CHF 43.90

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PRIVATE DUO

10 minutes
Ice Bath

Not available

25 minutes
Ice bath and Infrared Sauna

From 52.00 CHF

55 minutes
Ice bath and Infrared Sauna

From CHF 79.90

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*Towels not provided. If forgotten, towels are available for purchase at 19 CHF.
*The recovery room has a maximum capacity of two people

Contrast Therapy

Clara R. – 32 years old

“I was a bit skeptical at first, but contrast therapy has completely changed my recovery routine. Alternating between the cold bath and infrared sauna helps me get rid of soreness much faster. Plus, I’ve been sleeping so much better since doing it once a week. It’s become my essential wellness moment!”

Clara R. – 32 years old

Julien D. – 45 years old

“I was looking for a way to unwind after my busy days… and I found something even better! The thermal shock between the intense cold of the ice plunge and the soothing heat of the sauna leaves me feeling renewed every time. Less tension, more energy, and I can feel my immune system is much stronger during the winter.”

Julien D. – 45 years old

Sophie M. – 28 years old

“I’m a fan of anything that helps the body function naturally, and this hot-cold alternation is just perfect. I feel my blood circulation kick in, my skin is more toned, and I always come out feeling incredibly relaxed. Honestly, I recommend everyone try it at least once – the effects are impressive.”

Sophie M. – 28 years old

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FAQ

How does it work?
Come with your swimsuit and towel. (Available for purchase for 19 CHF if you forget yours). For those more sensitive to the cold, some Diving booties and gloves are recommended, but these items are not provided.
Before each ice plunge immersion, it is mandatory to take a soap-free shower.. Although the water is disinfected between each use, this step is necessary to ensure optimal hygiene.
If you need assistance, please let us know 24 hours in advance.
What are the benefits of cold water baths?
Ice plunges, also known as immersion cryotherapy, offer numerous benefits:

  • Muscle recovery: reduces pain and speeds up regeneration after exercise.
  • Improved blood circulation: promotes better oxygenation of muscles and tissues.
  • Stress reduction and energy boost: stimulates the production of endorphins and enhances stress resistance.

Strengthening the immune system: helps the body better resist infections and inflammation.

How often should you take cold baths?

To maximize the benefits (boosting the immune system, reducing stress, etc.), we recommend one session per week.

As part of contrast therapy (alternating hot and cold) for sports recovery, it is possible to practice up to 3 to 5 times per week depending on your needs and tolerance.

Are ice baths dangerous?

No, as long as the immersion is gradual. At shape a support option to ensure a safe immersion. However, if you need assistance, please notify us 24 hours in advance. It is not recommended for individuals suffering from heart problems, severe hypertension, or chronic diseases to practice this technique.

How long should you stay in an ice bath?
The ideal duration depends on your tolerance. In general:

  • Beginners: 2 to 3 minutes is sufficient.
  • Intermediate: 5 to 8 minutes.

Advanced: up to 10 minutes maximum.

A progressive protocol is recommended to help the body adapt.

What is the ideal duration of a contrast therapy cycle?
A contrast therapy cycle (hot-cold alternation) generally follows this protocol:

Cold: 1 to 3 minutes (ice bath between 0-3°C)
Hot: 5 to 10 minutes (sauna, steam room, or hot bath between 50-70°C)
Number of cycles: 3 to 5 repetitions

Protocol based on the goal:

Muscle recovery → 3 to 5 cycles (cold max 3 min, hot max 10 min)
Stress management and well-being → 2 to 3 cycles (listen to your body)
Immune system strengthening → 1 to 2 cycles (longer cold exposure)

Tip: Always finish with cold water to maximize the benefits on circulation and energy!

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And EMS training?

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