Yes. Every Sanctuary appointment is completely private. When you reserve your session, the entire room is yours for the duration of your appointment. There are no shared cold plunges, communal saunas, or other guests in your space. We designed The Sanctuary to feel calm, quiet, and restorative, giving you the freedom to recover in whatever way feels best for you.

Not at all. Many of our guests are trying contrast therapy for the very first time. We’ll explain how everything works before your session and offer recommendations for getting started. There is no expectation that you stay in the cold plunge for a certain amount of time or complete a specific number of rounds. We encourage you to move at your own pace and listen to your body.

Most guests wear a swimsuit or comfortable athletic clothing they don’t mind getting wet. You’ll have complete privacy throughout your appointment, so wear whatever allows you to feel comfortable and relaxed.

What should I bring?

Just bring yourself and a water bottle if you’d like. We provide fresh towels, and our lounge offers complimentary filtered water, sparkling water, coffee, and tea to help you hydrate before or after your session.

Should I use the sauna or the cold plunge first?

For most guests, we recommend beginning in the far infrared sauna to gradually warm the body before transitioning into the cold plunge. However, there isn’t one correct method. Your session is entirely customizable, and you’re welcome to move between the sauna and plunge however your body feels best.

How long should I stay in the cold plunge?

If you’re new to cold exposure, even 30 seconds to one minute can be incredibly effective. More experienced guests may choose to stay in for several minutes, but longer isn’t always better. The goal isn’t to endure discomfort—it’s to create a controlled, manageable challenge that allows your body to adapt over time.

How long should I stay in the infrared sauna?

Most people spend between 15 and 30 minutes in the sauna before cooling down. Your ideal session depends on your comfort level, hydration, and personal goals. Always listen to your body, and don’t hesitate to step out if you begin feeling overheated or uncomfortable.

Is contrast therapy safe?

Contrast therapy is generally well tolerated by healthy individuals, but it isn’t appropriate for everyone. If you’re pregnant, have uncontrolled high blood pressure, cardiovascular disease, certain neurological conditions, or any medical concerns, we recommend speaking with your healthcare provider before participating. If you’re unsure whether contrast therapy is right for you, we’re always happy to answer questions before you book.

Can contrast therapy help with stress?

Many guests book The Sanctuary specifically for stress management and nervous system regulation. The combination of intentional heat, controlled cold exposure, and uninterrupted quiet time creates an environment that encourages both physical and mental recovery. While everyone’s experience is different, many people report feeling calmer, clearer, and more grounded after their session.

Can contrast therapy improve my skin?

Healthy skin depends on healthy circulation, balanced inflammation, and adequate recovery. While contrast therapy isn’t a replacement for professional skincare treatments, it can complement services like facials, microneedling, and Glacial Cryo by supporting overall wellness and recovery. As estheticians, we’re uniquely positioned to help you build a routine that supports both your skin and your overall health.

How often should I book a session?

That depends on your goals. Some guests visit weekly as part of their recovery or wellness routine, while others book before or after demanding work weeks, athletic events, or skincare treatments. Even occasional sessions can be a meaningful way to prioritize recovery, but consistency often leads to the greatest long-term benefits.

Where is The Sanctuary located?

The Sanctuary is located inside The Skin Sanctum in Denver’s RiNo Arts District, just minutes from Downtown Denver, LoDo, Five Points, LoHi, Union Station, and Cherry Creek. Whether you’re looking for a private infrared sauna in Denver, a cold plunge near downtown, or a peaceful place to unwind after work, we’re conveniently located for both Denver residents and visitors.

Just bring yourself, a swim suit, and a water bottle if you’d like. We provide fresh towels, and our lounge offers complimentary filtered water, sparkling water, coffee, and tea to help you hydrate before or after your session.

For most guests, we recommend beginning in the far infrared sauna to gradually warm the body before transitioning into the cold plunge. However, there isn’t one correct method. Your session is entirely customizable, and you’re welcome to move between the sauna and plunge however your body feels best.

If you’re new to cold exposure, even 30 seconds to one minute can be incredibly effective. More experienced guests may choose to stay in for several minutes, but longer isn’t always better. The goal isn’t to endure discomfort—it’s to create a controlled, manageable challenge that allows your body to adapt over time.

Most people spend between 15 and 30 minutes in the sauna before cooling down. Your ideal session depends on your comfort level, hydration, and personal goals. Always listen to your body, and don’t hesitate to step out if you begin feeling overheated or uncomfortable.

Contrast therapy is generally well tolerated by healthy individuals, but it isn’t appropriate for everyone. If you’re pregnant, have uncontrolled high blood pressure, cardiovascular disease, certain neurological conditions, or any medical concerns, we recommend speaking with your healthcare provider before participating. If you’re unsure whether contrast therapy is right for you, we’re always happy to answer questions before you book.

That depends on your goals. Some guests visit weekly as part of their recovery or wellness routine, while others book before or after demanding work weeks, athletic events, or skincare treatments. Even occasional sessions can be a meaningful way to prioritize recovery, but consistency often leads to the greatest long-term benefits.

The Sanctuary is located inside The Skin Sanctum in Denver’s Ballpark Business District, just minutes from RINo, Downtown Denver, LoDo, Five Points, LoHi, Union Station, and Cherry Creek. Whether you’re looking for a private infrared sauna in Denver, a cold plunge near downtown, or a peaceful place to unwind after work, we’re conveniently located for both Denver residents and visitors.

Contrast therapy is the intentional practice of alternating between heat exposure and cold exposure to challenge the body’s natural adaptation systems. While the experience can feel invigorating or deeply relaxing, the physiological changes happening beneath the surface are what make this practice so valuable. Every transition between heat and cold creates a cascade of responses involving your cardiovascular system, nervous system, lymphatic system, immune function, and even your skin.

At The Sanctuary, our contrast therapy experience combines a private far infrared sauna with a cold plunge, allowing you to move between the two at your own pace. Unlike traditional saunas that primarily heat the surrounding air, far infrared saunas emit infrared wavelengths that are absorbed by the body, creating a gentle increase in tissue temperature. This allows many people to comfortably tolerate longer sessions while still achieving many of the physiological effects associated with heat exposure.

As your body warms, blood vessels naturally widen through a process called vasodilation. This increases blood flow to the skin and muscles, helping deliver oxygen and nutrients while supporting the removal of metabolic byproducts produced during normal activity. Your heart rate rises similarly to light cardiovascular exercise as your body works to regulate its internal temperature. Sweating increases, providing one of the body’s natural mechanisms for temperature regulation while also supporting normal skin barrier function through increased circulation.

When you transition into the cold plunge, your body responds immediately. Blood vessels near the surface constrict through vasoconstriction, helping conserve core body temperature. This temporary shift redirects circulation toward vital organs while stimulating your cardiovascular system to adapt. As you leave the cold water and begin warming again, those vessels dilate once more, creating a repeated expansion and contraction often referred to as a vascular pump. This rhythmic change in circulation is one reason contrast therapy has become popular among athletes and individuals focused on recovery.

Cold exposure also activates the sympathetic nervous system, triggering the release of neurotransmitters such as norepinephrine. Norepinephrine plays an important role in attention, alertness, and resilience to stress, and studies suggest that cold water immersion can significantly increase circulating levels for several hours after exposure. Many people describe leaving a cold plunge feeling mentally clear, energized, and focused—not simply because the water is cold, but because of the body’s natural neurochemical response.

Heat and cold together also create a form of hormesis, a concept in physiology describing how small, controlled stressors can stimulate beneficial adaptations. Rather than overwhelming the body, these brief environmental challenges encourage it to become more efficient at responding to future stress. Over time, regular contrast therapy may help improve resilience, support recovery from exercise, and enhance the body’s ability to regulate temperature and circulation.

Another important—but often overlooked—system influenced by contrast therapy is the lymphatic system. Unlike the cardiovascular system, which relies on the heart to pump blood, the lymphatic system depends on muscle contractions, breathing, and changes in pressure to move lymphatic fluid throughout the body. The alternating expansion and contraction of blood vessels, combined with movement, deep breathing, and heat exposure, may help encourage healthy lymphatic circulation. Many guests notice reduced puffiness, lighter-feeling legs, and a greater sense of overall recovery after consistent sessions.

One of the reasons contrast therapy fits so naturally within The Skin Sanctum is its relationship with skin health. Healthy skin depends on healthy circulation. Oxygen, amino acids, vitamins, minerals, and other nutrients are delivered to skin cells through the bloodstream. By supporting healthy blood flow, contrast therapy may contribute to the overall environment needed for skin maintenance and repair. While contrast therapy is not a replacement for targeted skincare treatments, many clients find it complements professional facials, microneedling, chemical peels, and Glacial Cryo by supporting recovery and helping calm visible redness after appropriate healing periods.

The nervous system may be one of the greatest beneficiaries of regular contrast therapy. Modern life often keeps us in a prolonged sympathetic, or “fight-or-flight,” state. Work demands, constant notifications, poor sleep, and chronic stress can make it difficult for the body to transition into the parasympathetic “rest-and-digest” state that supports recovery. Heat exposure encourages relaxation through muscle warming and slower breathing, while intentional cold exposure teaches the nervous system to remain calm during controlled discomfort. Practicing slow, steady breathing while immersed in cold water trains your body to respond with control rather than panic. Over time, many people find this resilience carries over into everyday life.

Emerging research has also explored the production of heat shock proteins during sauna use. These specialized proteins help cells respond to stress by supporting proper protein folding, protecting against cellular damage, and maintaining normal cellular function. Cold exposure may similarly stimulate cold shock proteins, an area of growing scientific interest for their potential role in cellular adaptation. Although research continues to evolve, these responses highlight that contrast therapy is much more than a wellness trend—it’s a way of engaging the body’s own adaptive biology.

At The Sanctuary, we don’t believe wellness has to be extreme to be effective. You don’t need to stay in freezing water for ten minutes or endure uncomfortably high temperatures to experience meaningful benefits. Consistency matters more than intensity. We encourage every guest to move at their own pace, listen to their body, and build a routine that feels sustainable. Recovery isn’t about proving how much discomfort you can tolerate. It’s about giving your body the opportunity to adapt, restore, and perform at its best—whether that means climbing Colorado’s fourteeners, training for your next race, managing a demanding career, or simply feeling more present in your everyday life.

As your body warms, blood vessels naturally widen through a process called vasodilation. This increases blood flow to the skin and muscles, helping deliver oxygen and nutrients while supporting the removal of metabolic byproducts produced during normal activity. Your heart rate rises similarly to light cardiovascular exercise as your body works to regulate its internal temperature. Sweating increases, providing one of the body’s natural mechanisms for temperature regulation while also supporting normal skin barrier function through increased circulation.

When you transition into the cold plunge, your body responds immediately. Blood vessels near the surface constrict through vasoconstriction, helping conserve core body temperature. This temporary shift redirects circulation toward vital organs while stimulating your cardiovascular system to adapt. As you leave the cold water and begin warming again, those vessels dilate once more, creating a repeated expansion and contraction often referred to as a vascular pump. This rhythmic change in circulation is one reason contrast therapy has become popular among athletes and individuals focused on recovery.

Cold exposure also activates the sympathetic nervous system, triggering the release of neurotransmitters such as norepinephrine. Norepinephrine plays an important role in attention, alertness, and resilience to stress, and studies suggest that cold water immersion can significantly increase circulating levels for several hours after exposure. Many people describe leaving a cold plunge feeling mentally clear, energized, and focused—not simply because the water is cold, but because of the body’s natural neurochemical response.

Heat and cold together also create a form of hormesis, a concept in physiology describing how small, controlled stressors can stimulate beneficial adaptations. Rather than overwhelming the body, these brief environmental challenges encourage it to become more efficient at responding to future stress. Over time, regular contrast therapy may help improve resilience, support recovery from exercise, and enhance the body’s ability to regulate temperature and circulation.

Another important—but often overlooked—system influenced by contrast therapy is the lymphatic system. Unlike the cardiovascular system, which relies on the heart to pump blood, the lymphatic system depends on muscle contractions, breathing, and changes in pressure to move lymphatic fluid throughout the body. The alternating expansion and contraction of blood vessels, combined with movement, deep breathing, and heat exposure, may help encourage healthy lymphatic circulation. Many guests notice reduced puffiness, lighter-feeling legs, and a greater sense of overall recovery after consistent sessions.

One of the reasons contrast therapy fits so naturally within The Skin Sanctum is its relationship with skin health. Healthy skin depends on healthy circulation. Oxygen, amino acids, vitamins, minerals, and other nutrients are delivered to skin cells through the bloodstream. By supporting healthy blood flow, contrast therapy may contribute to the overall environment needed for skin maintenance and repair. While contrast therapy is not a replacement for targeted skincare treatments, many clients find it complements professional facials, microneedling, chemical peels, and Glacial Cryo by supporting recovery and helping calm visible redness after appropriate healing periods.

The nervous system may be one of the greatest beneficiaries of regular contrast therapy. Modern life often keeps us in a prolonged sympathetic, or “fight-or-flight,” state. Work demands, constant notifications, poor sleep, and chronic stress can make it difficult for the body to transition into the parasympathetic “rest-and-digest” state that supports recovery. Heat exposure encourages relaxation through muscle warming and slower breathing, while intentional cold exposure teaches the nervous system to remain calm during controlled discomfort. Practicing slow, steady breathing while immersed in cold water trains your body to respond with control rather than panic. Over time, many people find this resilience carries over into everyday life.