Your First Visit to Enclave: Everything You Need to Know

Welcome to Enclave! If you're reading this, you're about to embark on a wellness journey that combines ancient tradition with modern science. Whether you're here for the proven longevity benefits, stress relief, or simply curious about the sauna and cold plunge experience, we're thrilled to guide you through your first visit.

A little preparation goes a long way in making your session comfortable, safe, and transformative. So let's walk through everything you need to know to make the most of your time with us.

Before You Arrive: Setting Yourself Up for Success

The Day Before Your Session

Think of your sauna experience as an investment in your wellbeing—one that starts before you even walk through our doors. About 24 hours before your visit, begin hydrating intentionally. We're talking 64 ounces of water or more throughout the day. This isn't just a suggestion; proper hydration is the foundation of a safe and effective sauna session.

Skip the alcohol the night before, and prioritise getting a good night's sleep. Your body does its best work when it's well-rested and properly fuelled, so stick to light, nutritious meals leading up to your appointment. You want to feel energised, not sluggish or overly full.

What to Pack

Here's your checklist for the perfect Enclave experience:

Do Bring:

• A swimsuit or comfortable minimal clothing (whatever makes you feel at ease)

• Your own towel 

• A water bottle—staying hydrated is key, and we have plenty of water available

• Flip flops or sandals for easy movement between areas

• A change of clothes for after your session

• If you'd like: a book, journal, or simply the intention to unplug and relax

Leave at Home:

• That heavy meal sitting in your stomach (trust us on this one)

• Alcohol or any substances

• Phones and electronics—we have a designated area for these. This is your time to disconnect

• Lotions or oils that might affect our wood & fabric surfaces

Arriving at Enclave: What to Expect

Check-In and Orientation

First-timers, we recommend arriving about 10 minutes early. This gives us time to walk you through a brief orientation, covering essential safety guidelines and helping you set intentions for your session. What are you hoping to experience today? Stress relief? Mental clarity? Physical recovery? Setting an intention can deepen your experience.

We'll also give you a tour of our facility—where the sauna tents are located, how the cold plunge works, where to change, and where you can relax between rounds. Think of us as your guides; we're here to make sure you feel comfortable every step of the way.

During Your Sauna Session: Finding Your Flow

The Optimal Protocol

Research gives us some helpful guidelines, but remember: your body is the ultimate authority. A typical session lasts 15 to 20 minutes at temperatures between 170 and 190°F. If you're new to this, start on the lower bench where it's cooler, then move up as you become more comfortable with the heat.

Focus on breathing deeply and relaxing into the warmth. Keep water nearby and sip as needed—your body will be working hard, and hydration helps it do its job.

What Your Body Will Tell You

The sauna experience unfolds in stages, and it's fascinating to notice:

In the first five minutes, you'll feel your body warming up and initial perspiration beginning. By minutes five through ten, you'll settle into a deeper state of relaxation as sweating increases. Around minutes 10 through 15, many people enter an almost meditative state—there's a unique mental clarity that comes with full-body warmth. In those final minutes, you're in deep detoxification mode, and your mind often feels exceptionally clear.

Listen to Your Body

This is crucial: exit the sauna if you feel dizzy, nauseous, or if breathing becomes difficult. There's no prize for pushing through discomfort. The best sessions are the ones where you honor your body's signals and work with them, not against them.

The Cold Plunge: Embracing the Chill

Getting Ready

If you're incorporating contrast therapy (and we highly recommend it), take a few minutes to cool down after your sauna session. Stand outside, breathe, and mentally prepare yourself. The cold will be intense—there's no way around that—but it's also incredibly invigorating.

Taking the Plunge

Some people prefer to ease in gradually; others dive right in. There's no wrong approach—do what feels right for you. Once you're in, focus on controlling your breathing. This is the game-changer that transforms the experience from torture to triumph.

Plan on staying in for one to five minutes, depending on your tolerance. And here's what you'll likely experience: an initial shock and gasping reflex (completely normal!), followed by an intense cold sensation. But here's the magic—after about 30 to 60 seconds, your body adapts, and it becomes manageable. When you exit, you'll likely feel a rush of euphoria and a surge of energy that has to be experienced to be believed.

After Your Session: Maximising the Benefits

Right After You Finish

Don't rush to the shower immediately. Allow your body to gradually adjust its temperature. Rehydrate thoroughly—aim for 16 to 24 ounces of water at minimum. Take advantage of our relaxation area, and pay attention to how you feel. Most people notice an immediate shift in their energy and mental state.

The Hours That Follow

Keep drinking water throughout the day, and enjoy a light, nutritious meal. This isn't the time for intense physical activity—you've already given your body a significant workout. Instead, savor the enhanced mood and mental clarity that typically accompanies a good sauna session.

That evening, expect to sleep like a baby. Many people report deeper, more restorative sleep after sauna sessions. You might continue sweating mildly as your body continues its detoxification process, and you'll likely notice a pervasive sense of calm and well-being.

Building Your Routine: The Long Game

Your First Visit

Start conservatively. A 10 to 12-minute sauna session is plenty for your first time. If you try the cold plunge, consider starting with a warmer temperature or even skipping it entirely. Focus on enjoying the experience rather than testing your limits. This isn't a competition; it's a practice.

As You Return

With each visit, you can gradually increase duration and intensity. Lower the cold plunge temperature as your tolerance builds. Work toward the research-backed protocols that show significant benefits: around 57 minutes of sauna time per week and 11 minutes of cold exposure per week.

Finding Your Frequency

For most people, two to three sessions per week delivers noticeable benefits. If you're chasing maximum longevity benefits, research suggests four to seven sessions weekly. But here's the secret: consistency matters far more than intensity. A sustainable routine you'll stick with beats sporadic heroic efforts every time.

Special Considerations: Know Before You Go

Certain people should consult their doctor before starting sauna and cold plunge therapy: pregnant women, anyone with heart conditions or uncontrolled blood pressure, those recovering from recent surgery, or people on certain medications.

We can modify the experience for different needs. Beginners benefit from shorter, warmer sessions. Seniors might prefer lower temperatures and shorter durations. Athletes often have specific timing considerations around workouts. Whatever your situation, we'll work with you to create an approach that serves your individual needs.

Your Questions Answered

"Will I be able to handle it?" Absolutely. We guide everyone based on their personal tolerance level. There's zero pressure to push beyond your comfort zone. This is about wellness, not endurance contests.

"What if I need to leave early?" That's completely fine—encouraged, even. Always listen to your body. The door isn't locked, and there's no judgment.

"Can I bring a friend?" Yes! Sauna experiences are often even better when shared. Ask us about group booking options.

"How often should I come?" Research suggests a minimum of two to three times per week for significant benefits, but start where it feels sustainable for your life and schedule.

Safety First: Our Non-Negotiables

Your safety is our top priority. Never sauna alone if you have health concerns. Stay hydrated throughout your visit. Exit immediately if you feel unwell. No alcohol before or during sessions. Follow staff guidance—we've seen thousands of people through this experience and know what works. And always respect time limits; more isn't always better.

Ready to Begin?

Your first visit to Enclave is the start of something special. Whether you come for stress relief, longevity benefits, athletic recovery, or simply curiosity, you're investing in yourself in one of the most time-tested ways humans have discovered for promoting health and wellbeing.

We can't wait to welcome you, answer your questions in person, and support you as you discover what sauna and cold plunge therapy can do for your body and mind.

"Now that you know what to expect, there's nothing standing between you and the transformative benefits of sauna and cold plunge therapy. Book your first session at Enclave - click here"