Read our Sauna Guide on the Wyld website for the full guide to your visit.
A simple guide to help you get the most out of your time at Wyld. From how to move between heat and cold, to how to use each space, this is our recommendation on how to best get the most out of the sauna.
First and foremost, listen to your body. If you feel too hot, or too cold. Sit down outside and rest while your body restores its natural state.
Heat - Sauna
Never over-exhurt
10–15 mins (beginners)
15–20 mins (experienced)
Cold - Plunges
Take deep focused breaths
30-60 seconds (beginners)
1-3 mins (experienced)
Dock Swim
Listen to your body
1-3 mins seconds (beginners)
3+ mins (experienced)
Rest + Hydrate
Between rounds, make sure you breathe and re-acclimise
3-5 mins (beginners)
1-3 mins (experienced)
At WYLD, there is no “perfect” way to sauna. The goal is simple: move between heat, cold, and rest in a way that feels good for your body. Our sessions are one hour, which is more than enough time to settle in, find your rhythm, and leave feeling better than when you arrived. There is no pressure to do more, stay longer, or push harder, always: Listen To Your Body
Start by arriving calm and unhurried.
Take a shower before your first round to cleanse your body and help you adjust to the environment.
Hydrate before you begin, and take a moment to slow down. This is not something to rush into.
Heat
The sauna sits between 80–100°C. As you enter, choose your position based on comfort, not ego. The lower benches are cooler, the higher benches hotter. Let your body warm gradually rather than chasing intensity. Stay as long as it feels good, and leave before you feel lightheaded or uncomfortable, Listen To Your Body. For most people, this will naturally fall somewhere between 5–15 minutes, but there is no fixed rule and you're welcome to stay longer or shorter.
Sit on a towel and get comfortable
Breathe slowly and allow your body to adjust
We’ll add water on the stones lightly to create steam, not aggressively
Leave the sauna while you still feel good, not when you are struggling
Cold
Cooling down is just as important as the heat. Step out slowly and give your body a moment before entering cold. At WYLD, you can choose between four cold tubs or the dock for a full open-water dip. There is no “better” option, just different experiences.
Enter cold water gradually, not by jumping or forcing it
Focus on steady breathing as your body adjusts
Stay for a short, controlled period rather than pushing duration
Exit when you feel calm and in control
Listen To Your Body
Dock Swim
The dock swim offers a more natural, immersive cold experience. Treat it with respect. Enter slowly, stay aware of your surroundings, and only stay in as long as you feel fully in control. Cold water should feel refreshing, not overwhelming.
Always enter the dock calmly and with awareness
Stay close to access points and follow site guidance
Exit at the first sign of discomfort or loss of control, Listen To Your Body
Rest + Hydrate
After cold, allow your body to rest. This is where much of the benefit happens. Sit, stand, or walk slowly, and let your temperature and breathing return to normal. This pause is part of the experience, not a gap between rounds.
Take the time you need to reset
Hydrate, Hydrate and Hydrate
Avoid rushing straight back into heat
Most people will naturally move through 2–3 rounds within the hour. A simple flow is sauna, cold, rest, then repeat. But equally, one or two well-paced rounds can be just as effective. The key is Listening To Your Body rather than following a strict structure.
Throughout your session, the most important rule is to stay in tune with how you feel. Sauna and cold exposure are not about endurance or competition. Done properly, they should leave you feeling clear, relaxed, and restored.
There is no benefit to pushing through discomfort
More is not better, better is better
Always finish your session feeling positive
Finally, hydrate well after your session and take your time returning to normal. Avoid alcohol during the experience, and be mindful if you are new to heat or cold exposure. If you have any medical conditions, take extra care and go at your own pace.
This is your hour. Use it to reset, reconnect, and move between heat and cold in a way that works for you.