Contrast Therapy For Beginners in Dublin

Welcome to Recover by Saint, our Urban Sanctuary in the heart of Dublin’s Creative Quarter. This is where the hustle of the city melts away, replaced by the grounding power of heat, cold, and stillness.

Whether it’s your first time trying Contrast Therapy or you’re a seasoned veteran, we’ve designed the space to meet you where you are. With two saunas set at 90°C and one at 100°C, and six plunge pools across three different temperatures, there’s something for everybody and every level of experience.

If you’ve done Contrast Therapy before, all you need to do is show up on time and let the team guide you through the space. If it’s your first time, we’ll help you understand the practice, give you suggestions, and make sure you feel confident and safe throughout your 45-minute session.

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1. Arrive Early – Set the Tone for Your Session

Give yourself time to check in, meet the team, and get familiar with the space before diving in (literally). We have showers on the roof terrace, so please make sure to rinse off before entering the sauna or plunge pools – it keeps the experience fresh and clean for everyone.

2. Bring Appropriate Footwear – Or We’ve Got You Covered

Safety and comfort come first – You’ll need footwear to get up to the Roof Terrace, If you don’t have your own, we have sliders available for purchase at the front desk.

3. Start Slow – This is About Feeling, Not Ego

Contrast Therapy is as much a mental reset as it is a physical one. A general guideline is 10 -15 minutes in the sauna, followed by 1–2 minutes in the cold plunge. But everyone’s tolerance is different, this is your experience, so listen to your body and don’t push beyond what feels right.

4. Ask Questions – Our Team is Here for You

New to Contrast Therapy? Unsure how long to stay in the heat or cold? Our team will guide you with suggestions tailored to your experience level, helping you get the most from your session while keeping safety a priority.

5. Go at Your Own Pace; Your Journey, Your Rules

Contrast Therapy is about balance, not competition. Some people love longer heat sessions, others thrive in shorter cold immersions. There’s no “right” way, just your way. Leave your ego at the door and let your body and mind guide you. At Recover by Saint, every session is a chance to reconnect with yourself. Whether you come for the physical benefits, the mental reset, or just to escape the city for a while, we’re here to make sure you leave feeling grounded, recharged, and ready for whatever comes next.