Step into the ultimate wellness retreat — 24/7 access for all members.
We believe that true wellness goes beyond the absence of illness and encompasses a state of balance and vitality in all areas of life through active participation and prevention
Offering a range of services—promoting physical and mental fitness—helping to create personalized pathways to healthier living.
Ensuring our services are welcoming and accessible to individuals of all ages, fitness levels, and backgrounds.
Equipping clients with the knowledge and tools to take charge of their health, fostering sustainable lifestyle changes.
Building a supportive community that inspires support, growth, and shared experiences.
Discover our different spa access packages to see which one fits best with your fitness goals and your wellness journey.
Contrast Therapy & Sauna
Contrast Therapy & Sauna
Active Duty Military: 30% off any package
First Responders/Military Veterans: 20% off any package
Beginner 5-15 min | Experienced 15+ min
We recommend an initial hot phase to lower blood pressure and enhance blood flow to the skin and muscles. This warm-up phase should typically last 10-15 minutes.
Beginner 5-15 min | Experienced 15+ min
The cold phase prompts the production of white blood cells, your body’s natural healing agents. Toxins are flushed out, your muscles relax, leaving you feeling rejuvenated.
Beginner 1-2 min | Experienced 3+ min
We encourage those participating in the Sauna + Cold Plunge to give themselves time to rest, relax, and listen to your body in between each cycle.
Beginner 1-2 cycles | Experienced 2+
Many of the Thermotherapy benefits can be obtained through one sauna session followed by one cold plunge however two or more complete cycles can be beneficial depending on use.
Checkout local events that Plunge in the Pines will be participating in
VETERANS DAY GIVEAWAY – WIN 1 YEAR FREE! $1,859 VALUE We’re a veteran-owned business, and this Veterans Day we want to give back to those who serve. We’re giving away ONE YEAR of unlimited contrast therapy + sauna sessions — a $1,859 value — to one veteran or active-duty service member in our Plunge community! How […]
SAT, SEPT 27th | 11 AM – 3Pm 501 Waterworks Dr, Souther Pines, NC Sweat. Refresh. Repeat. Step into the ultimate wellness at Plunge in the Pines. Experience the powerful combination of our hot sauna and cold plunge – a centuries-old practice that: Boosts circulation and supports heart health Reduces muscle soreness and speeds recovery […]
People are curious about what this practice entails and how alternating heat and cold delivers benefits. It involves moving between a sauna (heat) and a cold plunge (cold immersion), leveraging vasodilation (expanding blood vessels) and vasoconstriction (narrowing them) to boost circulation, reduce muscle soreness, and promote relaxation.
Safety is a top concern. While generally safe for healthy individuals, those with cardiovascular conditions, high blood pressure, pregnancy, or other health issues should consult a healthcare provider before engaging in these therapies.
Users want practical guidance on timing. Recommended protocols generally suggest:
Sauna: Start with 10–20 minutes, gradually extending to around 30 minutes for seasoned users
This area draws a lot of interest. Benefits include:
Enhanced circulation and reduced inflammation
Faster muscle recovery and reduced soreness
Immune support and stress reduction
Mental clarity and improved sleep quality
People ask for guidance on protocol and frequency.
Order: For recovery, it’s recommended to begin with the sauna and finish with the cold plunge. For energy or mental focus, you may reverse the order
Step into the ultimate wellness retreat— 24/7 access for all members.
- Wim Hof
