Steam Room Is Back — Your Full Banya Experience Awaits
For centuries, cultures around the world have used heat, steam, and cold water therapy to improve health, recover faster, and relax the body. Today, modern research is confirming what traditional bathhouses already knew: regular sauna and cold exposure can significantly benefit the heart, brain, muscles, and immune system.
At Banya by FGM, we combine traditional sauna, steam sauna, red-light sauna, and cold plunge therapy to create a powerful contrast therapy circuit that helps your body reset, recover, and perform at its best.
Contrast therapy is the practice of alternating between hot environments (sauna or steam) and cold immersion (cold plunge).
Heat causes blood vessels to dilate, increasing circulation and relaxation. Cold causes blood vessels to constrict, reducing inflammation and stimulating the nervous system.
Alternating between the two acts like a natural pump for your circulatory system, improving recovery and overall wellness. (Health Prem)
Saunas—whether traditional, steam, or infrared/red-light—expose the body to high temperatures that trigger powerful physiological responses similar to moderate exercise.
One of the most well-known studies on sauna bathing followed over 2,000 Finnish men for more than 20 years. Researchers found that frequent sauna use (4–7 sessions per week) was associated with significantly lower risks of cardiovascular disease and all-cause mortality. (JAMA Network)
Sauna heat widens blood vessels and increases heart rate, improving blood flow and helping oxygen and nutrients reach tissues throughout the body. (PubMed)
Studies show regular sauna use may help reduce high blood pressure and improve vascular function. (PubMed)
Sauna sessions stimulate the release of endorphins and activate the parasympathetic nervous system, helping the body shift into a state of deep relaxation and recovery. (Massachusetts General Hospital)
Long-term research suggests frequent sauna bathing is associated with a lower risk of sudden cardiac death and longer lifespan. (The Hospitalist Blog)
Steam rooms offer similar cardiovascular benefits as traditional saunas but provide additional respiratory and skin benefits due to high humidity.
Steam can help open airways and support breathing by warming and humidifying the respiratory tract.
Sweating helps cleanse pores and remove impurities while improving skin hydration.
The moist heat penetrates muscles and connective tissue, helping relieve tension and soreness.
Cold water immersion—also known as cold plunging—triggers a powerful physiological response that stimulates the nervous system and reduces inflammation.
Cold immersion can reduce inflammation and muscle soreness after exercise, improving recovery time. (Mayo Clinic Health System)
Cold exposure constricts blood vessels and helps limit inflammatory responses in tissues.
Studies show cold water immersion can increase alertness, improve mood, and reduce stress through neurological effects. (Mayo Clinic McPress)
Cold exposure may stimulate immune responses and improve resilience to stressors. (PMC)
Research indicates cold water immersion may help reduce stress levels and improve sleep quality in some individuals. (Harvard Health)
Red-light (infrared) sauna therapy combines gentle heat with wavelengths of light that penetrate deeper into tissue.
Potential benefits include:
• Improved muscle recovery
• Reduced joint pain and inflammation
• Increased collagen production for healthier skin
• Improved circulation and mitochondrial function
• Enhanced relaxation and recovery
Infrared and red-light therapy work synergistically with traditional sauna heat to support cellular energy production and tissue repair.
When heat and cold are combined in cycles, the body experiences a contrast effect that stimulates circulation and recovery.
Benefits of contrast therapy may include:
• Improved circulation
• Reduced inflammation
• Faster muscle recovery
• Reduced stress and improved mood
• Increased metabolic activity
• Enhanced immune response
• Improved cardiovascular health
This cycle of heat → cold → rest has been used for centuries in bathhouses across Finland, Eastern Europe, Russia, and Scandinavia.
Many studies suggest the most benefits occur with regular use, typically:
• 3–7 sauna sessions per week
• 10–20 minutes per sauna session
• Short cold plunges (1–5 minutes)
Consistency appears to be the key factor in achieving long-term health benefits.
At Banya by FGM, guests experience a modern take on traditional hydrotherapy with:
• Traditional sauna
• Steam sauna
• Red-light sauna
• Cold plunge
• Hydrotherapy circuit
• Relaxation spaces
Our facility is designed to help guests recover, relax, and reconnect through social wellness.
Below are some of the most widely cited studies supporting the benefits of sauna and cold exposure.
Laukkanen JA et al. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine, 2015. (JAMA Network)
Laukkanen JA et al. Cardiovascular and Other Health Benefits of Sauna Bathing. Mayo Clinic Proceedings, 2018. (Mayo Clinic Proceedings)
Kunutsor SK et al. Cold Water Therapy and Health Outcomes. Systematic Review, 2024. (PMC)
Cain T et al. Effects of Cold Water Immersion on Health and Wellbeing. PLOS One, 2025. (PLOS)
Yankouskaya A et al. Neural and Psychological Effects of Cold Water Immersion. 2023. (PMC)
Mayo Clinic Health System: Cold plunge after workouts. (Mayo Clinic Health System)
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Reserve your next visit in just a few clicks. Choose a service and preferred time that works for you.