The CBR journal
Sauna and cold plunge journal.
22 guides · 125 archive posts · Updated Oct 8, 2026
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How to prepare for your first infrared sauna session
First infrared sauna session coming up? What to drink, eat, wear and bring, how long to stay in the heat, and what to expect after. A practical guide.
Updated Oct 8, 2026 · 6 min read
Read the guideTiming and duration
How long, how often, when.
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- How Long to Stay in the Sauna and the Cold Plunge6 min read
- How Long Should Contrast Therapy Last?5 min read
- Top Studies on Contrast Therapy Duration5 min read
- How Often Should You Sauna and Cold Plunge?5 min read
- The best time of day for contrast therapy, based on your body clock5 min read
- Contrast Therapy Before or After a Workout?5 min read
- Sauna and Cold Plunge Timing: What Studies Show5 min read
- Cold plunge or sauna first? How to order your session5 min read
Browse by topic.
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Showing all guides
Cold plunge
Cold Plunge vs Ice Bath: What's the Difference?
An ice bath is water you chill with bags of ice. A cold plunge holds its own temperature. How they compare, and what research says about the cold itself.
5 min read
Infrared sauna
Infrared vs Traditional Sauna: How They Compare
Traditional saunas heat the air; infrared saunas warm you more directly. How each feels, typical temperatures, what research found, and who prefers which.
5 min read
CalculatorInfrared sauna
Infrared sauna calorie calculator
Estimate what a session might burn for your weight and time in the heat, with honest notes on what the number means.
Interactive tool
First visit
What to Wear to a Sauna and Cold Plunge
What to wear and pack for a private sauna and cold plunge suite, what the studio already provides, and the few things that are better left at home.
4 min read
Infrared sauna
Private Sauna vs Gym Sauna: An Honest Comparison
A gym sauna comes with your membership. A private suite gives you the room, the plunge and the shower to yourself. Here's when each one makes more sense.
4 min read
Cold plunge
First Cold Plunge Tips: Get In, Breathe, Get Out
Your first cold plunge, step by step: how to get in, how to breathe through the first gasp, how long to stay, and how to get out and warm up safely.
4 min read
Local guides
Sauna Gift Ideas for the Holidays and Birthdays
Sauna gift ideas for holidays and birthdays: a gift card, a first visit for two or a pack of sessions, plus how to choose and extras that pair well.
4 min read
Cold plunge
Does a Sauna Help Lymphatic Drainage? Sauna vs Cold Plunge
Direct studies are scarce. Here's what research does show about heat, cold and lymph flow, how a sauna and a cold plunge compare, and how to choose.
5 min read
Routines
Sauna, Brain Health and Longevity: What the Research Shows
What research links regular sauna use to: Finnish findings on heart health, dementia and longevity, what they can't prove, and how to build the habit.
5 min read
Infrared sauna
Infrared Sauna Detox: What the Research Says About Sweat
Infrared sauna detox, by the research: what studies found in sweat, how it compares with your liver and kidneys, what a session adds, and how to hydrate.
5 min read
Routines
A Visualization and Breathing Routine for the Sauna
A simple visualization and breathing routine for the sauna and cold plunge, backed by research on slow breathing and guided imagery. Five steps, no app.
5 min read
Routines
5 ways to use contrast therapy for post-workout recovery
Five ways to use a sauna and cold plunge after training, what research says about soreness and recovery, and how to time your rounds. Every study linked.
6 min read
Contrast therapy
7 science-backed benefits of contrast therapy
What research says about sauna and cold plunge: less muscle soreness, lower blood pressure after a session, mood, sleep and more. Every study is linked.
6 min read
From the archive.
125 earlier posts, newest first.
- Inflammation QuizRoutines
- Customizing Temps for Recovery GoalsContrast therapy
- ROS and Cellular Recovery: Key InsightsContrast therapy
- Detox Symptoms CheckerRoutines
- Membership Cost CalculatorRoutines
- Best Recovery Practices for Hormetic Exercise BenefitsContrast therapy
- 7 Research-Backed Sauna Benefits and Practical TipsInfrared sauna
- Pre-Workout vs Post-Workout Contrast TherapyRoutines
- The Science Behind Contrast Therapy AdvantagesContrast therapy
- 5 Metrics Feedback Systems Track for AthletesRoutines
- How Sauna, Infrared & Cold Plunges Improve RecoveryContrast therapy
- How Sauna Beats Cold Plunges: Science-Based GuideContrast therapy
- Weight Loss CalculatorRoutines
- Anti Aging CalculatorRoutines
- Cold Plunge BenefitsCold plunge
- Infrared Sauna Protocols for 3 Strength Athlete GoalsRoutines
- Ice Bath and Sauna Comparison: Which One Wins for Your Wellness?Contrast therapy
- How Recovery Contrast Therapy Benefits Your Body and MindContrast therapy
- Contrast Therapy Timing: Pre-Workout vs. Post-WorkoutRoutines
- Infrared Sauna Timing for RecoveryRoutines
- How Heat and Cold Therapy Support Heart HealthContrast therapy
- How Cold Therapy Affects Muscle RecoveryCold plunge
- Infrared Sauna vs. Cold Plunge: Effects on Insulin SensitivityContrast therapy
- How to Use Cold Plunges, Saunas & Contrast TherapyContrast therapy
- Sauna Calories Burned CalculatorInfrared sauna
- How to Do Contrast Therapy: Sauna vs Cold PlungeContrast therapy
- How Infrared Sauna Supports Collagen GrowthInfrared sauna
- Unlock the Benefits of Contrast TherapyContrast therapy
- Oxidative Stress Recovery Checklist: Contrast Therapy TipsContrast therapy
- Infrared Saunas and Inflammation: What Studies ShowInfrared sauna
- Thermal Contrast for Endurance: Science ExplainedRoutines
- Best Pre-Sleep Sauna and Cold Plunge TipsRoutines
- Infrared Sauna vs. Cold Plunge for InflammationContrast therapy
- How Saunas and Cold Plunges Boost RecoveryContrast therapy
- Body Fat CalculatorRoutines
- Water Intake CalculatorRoutines
- BMI CalculatorRoutines
- Contrast Therapy for Heart and Vascular HealthContrast therapy
- Contrast Therapy Rest Periods: What Science SaysContrast therapy
- How to Use Cold Plunges & Saunas for RecoveryContrast therapy
- 5 Ways Contrast Therapy Reduces Oxidative StressContrast therapy
- How to Choose Eco-Friendly Cold Plunge TanksCold plunge
- Unlocking the Power of Contrast Therapy for Winter RecoveryRoutines
- How Contrast Therapy Works with MassageContrast therapy
- Common Mistakes in Contrast Therapy PrepContrast therapy
- Discover the Contrast Therapy Advantages: Unlock Your Body’s PotentialContrast therapy
- FAQs on Contrast Therapy for RecoveryContrast therapy
- How Contrast Therapy Aids Mobility RecoveryContrast therapy
- Heat Therapy vs. Cold Therapy for RecoveryContrast therapy
- How to Use Sauna Safely: Protocols, Timing, BenefitsInfrared sauna
- Heart Rate Variability: Key to Recovery TrackingRoutines
- Contrast Therapy and Collagen HealthContrast therapy
- How Contrast Therapy Reduces Inflammation After WorkoutsRoutines
- Ice Bath Sauna Comparison: Which is Right for You?Contrast therapy
- Enzymatic Detox: Glutathione Pathways ExplainedRoutines
- Top Studies on Contrast Therapy and Oxidative StressContrast therapy
- Unlocking the Power of Stressed Plants: How Xenohormesis Benefits YouRoutines
- Cold Plunge Timing: Morning vs. EveningRoutines
- Cold Therapy for Faster Injury RecoveryCold plunge
- Contrast Therapy vs. Cold Therapy: Which Is Better?Contrast therapy
- Heavy Metal Detox: Science Behind SaunasInfrared sauna
- Ultimate Guide to Evening Recovery with Contrast TherapyRoutines
- Ice Bath Sauna Comparison: Which is Right for You?Contrast therapy
- Muscle Recovery Protocol GeneratorRoutines
- Cold Plunge Recovery Time EstimatorCold plunge
- Wellness Routine Planner ToolRoutines
- Cold Plunge Duration CalculatorCold plunge
- Infrared Sauna and Hydration: What to KnowInfrared sauna
- Infrared Sauna Sleep Benefits: Athlete RecoveryInfrared sauna
- Ice Bath Sauna Comparison: Which is Right for You?Contrast therapy
- Contrast Therapy Guide for RecoveryContrast therapy
- 7 Ways Contrast Therapy Builds Emotional ResilienceContrast therapy
- Thermogenesis in Contrast TherapyContrast therapy
- How Sauna Boosts Women's Longevity: Science & ProtocolsInfrared sauna
- How to Use Cold Plunges Safely: Evidence, Benefits, RisksCold plunge
- Harness the Power of Contrast Therapy in Recovery: Contrast Therapy Recovery AdvantagesContrast therapy
- Harness the Power of Contrast Therapy Recovery AdvantagesContrast therapy
- Infrared Sauna Session PlannerInfrared sauna
- Wellness Recovery Plan GeneratorRoutines
- 5 Steps to Prepare for Contrast TherapyFirst visit
- Alternating Temperature Protocols: Do They Work?Contrast therapy
- Contrast Therapy Timing: Research-Based GuidelinesRoutines
- How Cold Plunges Aid Cellular DetoxCold plunge
- How to Do Contrast Therapy: Infrared Sauna & Cold PlungeContrast therapy
- 8 Ways Contrast Therapy Boosts Athletic PerformanceRoutines
- Beginner's Guide to Cold Plunge Therapy: Benefits and TipsFirst visit
- Hot and Cold Therapy: Essential Tips for Maximum ResultsContrast therapy
- Sauna and Cold Plunge for CyclistsRoutines
- Sauna vs Steam Room: Choosing the Right Heat TherapyInfrared sauna
- How Saunas & Cold Plunges Boost RecoveryContrast therapy
- Recovery Session PlannerRoutines
- 10 Post-Workout Recovery Mistakes to AvoidRoutines
- Cold Plunge Benefits GuideCold plunge
- Contrast Therapy for Arthritis: How It WorksContrast therapy
- Wellness Routine PlannerRoutines
- Effective Ways to Boost Recovery After Physical ActivityRoutines
- How Breathwork Enhances Mind-Body RecoveryRoutines
- Cold Plunge Recovery: Tracking Progress Over TimeCold plunge
- Heat vs. Cold: Best for Muscle Stiffness RecoveryContrast therapy
- Sauna vs. Cold Plunge: Pre-Event Safety TipsContrast therapy
- How Saunas & Heat Therapy Improve Mood and SleepInfrared sauna
- Checklist for Personalized Recovery GoalsContrast therapy
- How to Use Cold Plunge and Sauna for Faster RecoveryContrast therapy
- Wellness Routine AnalyzerRoutines
- Muscle Recovery Time EstimatorRoutines
- Contrast Therapy Benefits CalculatorContrast therapy
- 5 Steps to Add Contrast Therapy to Daily LifeRoutines
- Inflammation Control: Contrast Therapy ChecklistContrast therapy
- Infrared Sauna vs. Cold Plunge: Detox EffectsContrast therapy
- Ice Bath vs Sauna: Benefits, Tips, and Best PracticesContrast therapy
- Recovery Speed CalculatorContrast therapy
- Sauna Plunge ProtocolContrast therapy
- Sleep & Stress Recovery ScoreRoutines
- Cold Plunge vs. Infrared Sauna: Adjusting for RecoveryContrast therapy
- 5 Steps to Adjust Contrast Therapy for BeginnersFirst visit
- Cellular Health with Contrast TherapyContrast therapy
- How Contrast Therapy Reduces InflammationContrast therapy
- Research: Stress Reduction Through Sauna and Cold PlungeContrast therapy
- How Contrast Therapy Combines Sauna and Cold Plunge for RelaxationContrast therapy
- How Circadian Rhythm Impacts Recovery with Contrast TherapyRoutines
- How Visualization Enhances Contrast Therapy ResultsRoutines
- Mind-Body Connection: Contrast Therapy ExplainedRoutines
- How Contrast Therapy Supports Mind-Body BalanceRoutines
- Infrared Sauna and Cold Plunge: Pain Relief ComboContrast therapy
- Cold Plunge Recovery: Best Practices and Safety TipsCold plunge
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Your own private infrared sauna, cold plunge and shower in San Diego or Temecula. Book 25, 55 or 85 minutes.