First visit · San Diego & Temecula
Your first sauna + cold plunge. What to expect.
Never done a sauna or a cold plunge? Good. Here's what to expect at your first infrared sauna and cold plunge session at CBR, in order, from booking to the drive home. The suite is private, so there's no audience and no wrong way to do it.
- 4.9 San Diego · 4.8 Temecula on Google
- 50% off your first session
Book
Step 1 of 5
Book your first visit in two taps.
- 1
Choose your studio
San Diego or Temecula. Every suite has its own infrared sauna, cold plunge and shower.
- 2
Choose your length
25, 55 or 85 minutes. First time? 55 leaves room to settle in without watching the clock.
- 3
Pick a time
Our booking page shows open times in 30-minute steps. In Temecula you also choose Room 1 or Room 2.
Then, at checkout
Add your name, email and phone, sign the waiver, and pay by card. We copy code 50OFF on the way, so you can paste it for 50% off.
First visit · New clients
50% off any length
Choose your length
Tap one, then choose your studio and a time.
- 25 min$59$29.50One or two rounds. A quick reset.
- Our pick for a first visit55 min$89$44.50Two or three easy rounds, then a shower.
- 85 min$119$59.50Slow rounds and time to sit. Great with a friend.
- Sauna, plunge and shower, all yours
- Towels waiting for you
- Coming with a friend? Add them for +$20, or +$30 for two.
First-timers say
Janelle M.Google review, San Diego “It was my first time trying a cold plunge and infrared sauna, and I couldn’t have asked for a better introduction. I loved that my partner and I were able to enjoy the space privately … Everything was spotless, and the towels provided were a nice touch.”
Allison F.Google review, San Diego “Conscious body recovery was the best post workout self care session i’ve ever had! super vibey & it’s completely private so it gives you the chance to relax! … I would definitely recommend the 55 min session to anyone if you don’t want to feel rushed!”
Francine H.Google review, San Diego “I went with a friend to try the cold plunge experience. I love the sauna and am working up to the plunge. (Im a senior and need to work up to it) The facility is great. Clean, comfy, roomy.”
Before you go
Step 2 of 5
Pack light. We have the rest.
Bring
- Something to wear in the heat and the plunge
- A water bottle
- A change of clothes for after
- A hair tie, if you use one
Wear
- A swimsuit is easiest, since you go from heat to cold
- Gym shorts or a sports top work too
- Whatever you would wear to the pool
Already there
- Fresh towels, stacked and ready
- Your own shower, in the suite
- A clock and timer on the wall
- The little things you forget to pack
Tip: have some water before you come, and maybe skip a heavy meal right before. Go by feel.
Getting there
Find your studio
Both studios are inside Self Made Training Facility. Give yourself a few minutes to park and find the door.
San Diego
1 private suite4030 Sports Arena Blvd, Suite B, San Diego, CA 92110
- Finding the door
- Head inside Self Made Training Facility and look for the CBR entrance. Your suite is set and ready at your start time.
- Parking
- Free parking in the rear lot behind the Self Made building.
- Hours
- Open 7 days, from 5am on weekdays
Temecula
2 private suites25389 Madison Ave, Suite C-101, Murrieta, CA 92562
- Finding the door
- Head inside Self Made Training Facility and look for the CBR entrance. Your suite is set and ready at your start time.
- Parking
- Free guest parking by the front entrance.
- Hours
- Open 7 days, from 5am on weekdays
- Your room
- Two suites here, so you choose Room 1 or Room 2 when you book.
Inside every suite
Step 3 of 5
Walk through your suite.
01 · SaunaSan DiegoA full-size infrared saunaDry infrared heat up to about 170°F, with room for three. Wood bench, glass door, no line. 
02 · PlungeTemeculaYour own cold plungeA dedicated plunge kept at 45 to 49°F, a few steps from the sauna. No line, no audience. 
03 · LightsTemeculaSet the mood with the remoteChange the sauna light color with the remote. Red, green, purple, whatever the day calls for. 
04 · TowelsTemeculaYour shower, your towelsRinse off between rounds or at the end, then reach for a fresh towel. No locker room. 
05 · DoorSan DiegoOne door, and it's yoursFrom your start time to your end time, the whole suite is private. Bring a friend or come alone.
Each photo names its studio. The layout differs a little between San Diego and Temecula, and every suite has its own sauna, plunge and shower.
See it for yourself
Choose San Diego or Temecula, then a time. The sauna, plunge, shower and towels are yours for the whole session.
How a session goes
Fig. 2 · A suggested flow
55 minutes, minute by minute.
Self-guided, so go by feel. Here's how most people use the time. Scroll, and watch the room change.
Min 00 / 55
ROOM
Settle in
- 00:00Settle in · 3 min
The door closes.
Your suite is set, clean and ready. Drop your bag, pick the playlist, set the lights.
- 03:00Infrared sauna · 15 min
Heat.
Into the infrared sauna, up to about 170°F. Dry, deep warmth. Sit back. Breathe.
- 18:00Cold plunge · 2 min
Cold.
A few steps to the plunge, kept at 45 to 49°F. In for thirty seconds or three minutes.
- 20:00Infrared sauna · 12 min
Back to the heat.
Warm back up. Most people do two or three rounds.
- 32:00Cold plunge · 2 min
Round two.
Easier this time. Or not. Either way, nobody is watching.
- 34:00Infrared sauna · 10 min
Last round.
Slow down. Nobody is waiting for your spot.
- 44:00Cold plunge · 2 min
One more plunge.
Finish cold, or finish warm. There's no wrong way.
- 46:00Your shower · 9 min
Shower and go.
Rinse off in your own shower. Towels are waiting. Walk out reset.
55:00 · That's the session
The classic. Two or three rounds without watching the clock. Single session $89.
A suggested flow, not a rule. New to cold? Start with thirty seconds. Pregnant or managing a heart condition? Check with your doctor first.
After
Step 5 of 5
Shower, towel, out the door.
Last 10 minutes
Shower in your suite
The shower is in the same room, a few steps from the plunge. Rinse off without a locker room or a line.
Towels
Grab a fresh towel
Towels are stacked and ready, so there is no need to pack one.
Your end time
Your time includes the shower
Start rinsing off about ten minutes before your end time and nothing feels rushed.
After
Head out
No checkout, no front desk. Grab your bag and go.
On the drive home
How you may feel
Wide awake
Expect a jolt from the plunge. In a 2023 study, five minutes in cold water left people feeling more alert and attentive, and less nervous (Biology, 2023).
Easier on sore muscles
Training hard? Alternating hot and cold eased muscle soreness more than rest in a review of 18 trials (PLoS One, 2013).
Ready for bed
In a survey of 482 regular sauna users, 83.5% said a sauna helps their sleep (Complementary Therapies in Medicine, 2019).
Everyone is different, and this is not medical advice. Go by feel.
If you want to come back
What people book next
When people come back, a session pack is the most common next step. Coming every week? Once A Week is the cheapest way to do it. Each option below is at 55 minutes.
Another single session
$89 a visit, pay as you go.
Book againA 5-session pack
$249, so $49.80 a visit. Save 44%.
See session packsOnce A Week
Four sessions a month for $75, so $18.75 a visit. Save 79% on every one.
See Once A WeekGold Unlimited
Up to one session a day. First month $74.75 (75% off), then $299 a month, two-month minimum.
How Unlimited works
Not sure which fits? Compare every option by visits a month.
First-timer worries
Nervous? That's normal.
Six common first-timer questions, answered straight.
I'm nervous about the cold.
That's normal. Step in to your knees, then sit when you're ready. Thirty seconds counts. Breathe slow and long, and get out whenever you want. Nobody is watching.
I've never done a sauna.
Infrared heat is dry and builds slowly. Try 10 to 15 minutes for your first round, sip water between rounds, and step out any time you feel done.
I'd rather come with a friend.
Bring them. Add a guest when you book, +$20 for one or +$30 for two, and share the whole suite.
Will I feel rushed?
No. The time is yours, start to finish, and it includes your shower. Like to go slow? Book 85 minutes.
Is it really private?
Yes. The whole suite is yours and the door closes behind you. Nobody joins unless you bring them.
What if my plans change?
Change or cancel your booking up to 2 hours before it starts, at no charge.
First visit questions
First sauna and cold plunge questions.
Still wondering? Call (858) 305-2226 or email us.
How long should I stay in the sauna the first time?
Ten to fifteen minutes is a good first round. Then plunge, then warm back up. Two or three rounds fill a 55-minute session nicely. It's self-guided, so step out whenever you feel done.
How long should I stay in the cold plunge?
Start with thirty seconds to a minute. Some people work up to two or three minutes over a few visits, but there's no target to hit. Getting in at all is the win.
How hot is the sauna and how cold is the plunge?
The infrared sauna goes up to about 170°F and the plunge is kept at 45 to 49°F. The heat is dry, and the plunge is cold enough to take your breath for a second.
Sauna first or cold plunge first?
Most people start warm: sauna, then plunge, then back to the heat. Whether you finish hot or cold is up to you.
What if I don't like the cold plunge?
Skip it, or just dip your legs. The sauna and the shower are still all yours, and nobody is keeping score.
Will someone show me around?
It's self check-in and self-guided, so you have the suite to yourself. If anything is unclear on the day, call us at (858) 305-2226.
Can I play my own music?
Yes. Put on your own playlist and set the sauna light color with the remote.
Can I book for later today?
Often, yes. Temecula usually has same-day openings, and any time still free today shows on the booking page.
Who should check with a doctor first?
Hot and cold both put real demands on your body. If you're pregnant, have a heart condition or high blood pressure, or have any medical concern, talk to your doctor before your first session. Everyone signs a liability waiver at checkout.
Read before you go
San Diego studio4.9 on Google · 164 reviews · Oct 2026Directions, parking and a look at the Sports Arena Blvd suite.See the studio 
Temecula studio4.8 on Google · 33 reviews · Oct 2026Two private suites off Madison Ave in Murrieta.See the studio 
First cold plunge tipsHow to breathe, how long to stay in, and what the first ten seconds feel like.Read the guide - What to wearSwimsuit, gym shorts or something else? A quick guide.Read the guide
- Prepare for the saunaWater, food and timing before your first infrared session.Read the guide
Heat and cold safetyWho should check with a doctor first, and how to go by feel.Read more
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First visit 50% off. Choose 25, 55 or 85 minutes in San Diego or Temecula.