Recommended Circuit

1. Start with the Red Light Sauna (10-20 minutes) 

Purpose: Red light therapy promotes skin health, collagen production, and cellular repair, while offering gentle warmth. This is a good way to begin because it’s milder than a hot sauna and prepares your body for the heat.
Focus: Relax, breathe deeply, and let your body slowly adjust to the warmth.

2. Move to the Hot Sauna (Dry Sauna) (10-15 minutes)
Purpose: The dry sauna helps with deep sweating, which promotes detoxification. It also helps to improve circulation and relax muscles.
Focus: Increase your body’s heat exposure while continuing to detoxify and relax. Drink water to stay hydrated.

3. Use the Steam Room (10-15 minutes)
Purpose: The moist heat of the steam room opens pores, hydrates your skin, and promotes further detoxification. It can also help with respiratory health.

Focus: Relax and enjoy the deep cleansing effects of the steam. Stay hydrated.

4. Cold Plunge (1-3 minutes)
Purpose: The cold plunge helps reduce inflammation, improves circulation, and invigorates your nervous system. This is a crucial step after using heat therapies to help your body recover.
Focus: Dip into the cold plunge quickly and breathe deeply to handle the initial shock. Short exposures of 1-3 minutes are sufficient.

5. Jacuzzi (Optional) (10-15 minutes)

Purpose: After the cold plunge, the warm water of the Jacuzzi can relax muscles further and promote a sense of calm.

Focus: Use this as a soothing finish if your goal is relaxation. If you want to enhance recovery, consider ending your session with another quick cold plunge instead.

6. Rest and Hydrate

Purpose: After completing the cycle, rest for a few minutes, hydrate, and allow your body to cool down gradually. This recovery phase helps lock in the benefits of the thermal contrasts.

Key Tips:
Listen to your body: If you feel overheated or fatigued at any point, take breaks.
Stay hydrated: Drink water throughout the session to avoid dehydration.
Repeat cycles: You can repeat the hot-cold cycle multiple times, adjusting the order based on how you feel.

This combination of heat, cold, and light therapies will leave you feeling refreshed, energized, and detoxified.