Cold and heat exposure — and a combination of the two, called contrast therapy — provide many science-backed benefits to physical and mental wellness. Lately, we’ve seen a significant uptick in Nashville businesses offering ways to soak, sauna, plunge, and even float. From boutique sauna studios to luxurious day spas, these are the best spots for sauna and cold plunge Nashville has to offer. No massage or facial bookings required!
Sauna Benefits
Sweating is the body’s natural and safe way of eliminating toxins. Saunas are like a warm hug for your body, helping it detoxify, improve circulation, and even boost your mood. Plus, sauna time is excellent for the skin and can ease achy muscles after a challenging workout. Sauna sessions can help with pain, inflammation, stress reduction, sleep hygiene, and more.
Cold Plunge Benefits
Unlike the sauna, cold plunging is an invigorating wake-up call for the body. It’s fantastic at reducing inflammation, boosting circulation, and speeding up muscle recovery. But it can also elevate your mood and sharpen your mental focus. It’s like hitting a reset button on your day. By stimulating the production of white blood cells and other immune system components, plunging helps your body better ward off illnesses.
Cold plunging can be a bit jarring at first, but it gets easier with practice. Find a place with multiple temperature options so you’re not going into super cold water immediately. Learning to calm the fight-or-flight response to cold exposure can help us navigate difficult situations, building resilience to stress. Breathwork and meditation are also helpful companions, and many of these studios offer professional guidance through the discomfort.
Boutique Sauna + Cold Plunge Studios
FRAMEWORK
Neighborhood: Wedgewood-Houston
Services: Cold plunge + Dry sauna
More Info: joinframework.com
Framework is a bright, inviting studio filled with natural light, and it’s designed to flow effortlessly between indoor and outdoor spaces. It’s all about dry saunas and cold plunges — no infrared lasers or IV drips in sight. At the flagship studio, you’ll find seven traditional saunas (perfect for both solo and social sessions) and thirteen cold plunges. Each visit includes access to the patio, where you can rest, recharge, and reconnect. And if you’re craving something to sip afterward, Framework’s café serves coffee to go and zero-proof cocktails.
BACKYARD by Framework
Neighborhoods: East Nashville
Services: Cold plunge + Dry sauna
More Info: joinframework.com/east-nashville-backyard
Nashville’s wellness scene just got a refreshing upgrade with Framework’s Backyard in East Nashville. This outdoor sauna and cold plunge studio transforms a historic Greenwood home into a 3,000+ square foot wellness oasis, complete with a 190°F sauna, four cold tubs, lounge areas, and guided movement classes. Perfect for social connection, recovery, and boosting overall well-being, Backyard offers a unique way to experience contrast therapy under the open sky.
URBAN SWEAT
Neighborhoods: The Nations | Wedgewood-Houston | Green Hills | Nolensville
Services: Infrared sauna + Red light therapy + Cold plunge
More Info: urban-sweat.squarespace.com
With four Nashville locations, Urban Sweat is a luxury wellness studio that offers three intermingling modalities: infrared sauna, red light therapy, and cold plunge. Choose one, two, or all three for the ultimate contrast therapy experience that will leave you feeling your best from the inside out. They offer 20-minute red light therapy, a 30-minute infrared sauna (in a pod), a 40-minute infrared sauna (in a cabin), and 15-minute cold-plunge appointments.
PURE SWEAT STUDIOS
Neighborhoods:Â 12 South | Gulch | Belle Meade
Services: 12 South: Infrared sauna | Gulch: Infrared sauna + Cold plunge | Belle Meade: Infrared sauna + Float therapy
More Info: puresweatstudios.com
Pure Sweat pioneered Nashville’s contrast therapy scene and continues to open new locations (they’re in Brentwood, too). Their motto, “When you feel good, life is good,” comes to life within stylish, comfortable studios. They offer healthy elixirs, beauty boosters to enhance your sessions, and curated entertainment options in the suites to help you zone out. The Belle Meade location offers float sessions that unlock the power of weightlessness, total stillness, and 1,000 pounds of pristine, magnesium-rich Epsom salt water.
CYL SAUNA STUDIO
Neighborhood: Green Hills
Services: Infrared sauna + Lymphatic rolling + Red light therapy + Cold plunge
More Info: CYLinfraredstudio.com
Many visitors come to CYL for regular infrared sauna sessions and end up staying for the cutting-edge complementary infrared lymphatic rolling. Just as the sauna aids in detoxification and stress relief, the lymphatic rolling massage further relieves pain and inflammation, smoothes skin, and tightens muscles.
DETOX HOUSE
Services: Infrared sauna + Cold plunge + Breathwork
More Info: detox-house.com
Book a private session with Detox House founder and CEO Aleks Chojnacka for guided breathwork, as well as cold plunge and sauna sessions. The ongoing dialogue throughout each session sets Detox House apart from other sauna and cold-plunge experiences in Nashville. No matter what comes up during these practices, you’ll feel supported — giving you the ultimate opportunity to let go.
FLOAT HORIZEN
Neighborhood: East Nashville
Services: Float therapy + Infrared sauna + Massage therapy + Sound meditation
More Info: floathorizen.com
Float Horizen is the perfect place for first-time floaters, as it offers two tank sizes: the smaller, traditional “Dream Pod” and a larger “Wave Room” with higher ceilings, more wiggle room, and color-therapy lighting. Each private room has a shower area and includes everything you need for a fantastic floating experience, like bath robes, slippers, towels, and earplugs. Pair your float with some time in the infrared sauna for the ultimate you day.
LOLU
Neighborhood: East Nashville
Services: Breathwork + Cold plunge + Dry sauna
More Info: lolulife.com
Lolu has been committed to helping Nashvillians on their wellness journeys from the beginning. What began as outdoor practices and events around the city has evolved into a brick-and-mortar home in East Nashville. The space features a 40-person sauna, 20-person cold tub room, relaxing lounge, coffee shop, outdoor area, and more. Choose between free-flow sessions or guided classes to tailor your Lolu experience!
PAUSE
Neighborhood: Green Hills
Services: Float therapy + Infrared sauna + Cryotherapy + LED light therapy + Compression therapy + IV Therapy + MORE
More Info: pausestudio.com/greenhills
Pause Green Hills offers a peaceful escape from the city’s hustle and bustle. Focusing on modern, holistic solutions, Pause is designed to boost immunity and support physical and mental recovery. The studio blends spa-like calm with cutting-edge wellness, offering infrared saunas, float therapy, and contrast therapy. Explore high-tech extras like IV drips, LED light therapy, and cryotherapy for a deeper reset.
FORM WELLNESS
Neighborhood: 12 South
Services: Ozone sauna
More Info: formwellness.com
FORM Wellness brings Nashville its first-ever ozone sauna, a unique experience that blends the detoxifying power of ozone with the soothing heat of a sauna. This combination works to open pores, mobilize and break down toxins, and boost circulation. Ozone saunas also work to reduce inflammation, boost immune systems, and support weight loss. Book a single sauna session for $45.
NEXT HEALTH
Neighborhood: Gulch
Services: Cryotherapy + Infrared sauna + IV therapy
More Info: next-health.com
Nashville is now one of just four cities to welcome a Next Health location, a testament to the city’s growing wellness scene and community of health-conscious consumers! The facility offers a range of services, including Cryotherapy in a state-of-the-art chamber designed to optimize recovery and performance. It also features an infrared sauna with three-in-one heating technology, allowing you to personalize your sauna experience.
TIBA
Neighborhood: Berry Hill
Services: Infrared sauna beds
More Info: shopTIBA.com
TIBA brings over 40 years of expertise to its boutique spa in Berry Hill. The newly expanded location features state-of-the-art wellness technologies to support recovery, boost energy, and enhance overall well-being. The infrared sauna bed combines infrared heat and light therapy to promote deep relaxation, detoxification, and rejuvenation.
SHAKTI POWER YOGA
Neighborhood: Midtown
Services: Infrared sauna + Cold plunge
More Info: shaktiyoganashville.com
Shakti Yoga in Midtown just leveled up its wellness offerings with the addition of a cold plunge and infrared sauna. Whether you want to recover after a workout or relax with friends, it’s the perfect spot to reset. Plus, your first cold plunge is only $10.
Day Spas & Hotel Spas
HOUSE OF HUDSON
Neighborhood: Germantown
Services: Infrared sauna + Cold plunge
More Info: houseofhudsondayspa.com
Whether or not you’ve booked a massage or facial at Germantown day spa House of Hudson, you’re welcome to come in for a plunge, a sauna session, or both. For the best contrast therapy package, book the Recovery Bundle. Here’s a peek into the beautiful interior of the historic house-turned-spa:
View this post on Instagram
HOLIDAY SALON + BATHHOUSE
Neighborhood: East Nashville
Services: Sauna + Steam room + Soaking pool + Cold plunge shower
More Info: holidaynashville.com
East Nashville’s Holiday Salon + Bathhouse offers massages, hair styling, facials, and other spa services. But you can visit for just the soaking and sauna “extras!” Enjoy the Himalayan salt sauna, steam room, 104°F saltwater soaking pool, and cold-plunge shower. This is a perfect activity for visitors or friend groups.
THE LOTUS ROOM
Neighborhood: Hillsboro Village
Services: Infrared sauna
More Info: thelotusroomnashville.com
More a massage studio than a day spa, The Lotus Room specializes in massage therapy, skincare, and energy healing techniques. An infrared sauna is also on-site — ask about access when booking your massage to see how to add it to your session!
R+R WELLNESS AT GRAND HYATT
Neighborhood: Downtown
Services: Sauna + Steam room
More Info: resortpass.com
A spa pass at R+R Wellness, bookable through ResortPass, gives you access to many amenities, including the outdoor heated pool. Hop into a 30-minute wave massage bed and enjoy his-and-her saunas and steam rooms, a relaxation lounge, locker rooms with showers, and a fitness center. You also get a 15% discount on food and beverages at The Nashville Grange and complimentary valet parking.
RHAPSODY SPA AT WESTIN
Neighborhood: Downtown
Services: Sauna + Steam room
More Info: resortpass.com
Rhapsody Spa at the Westin offers a curated range of body treatments and IV therapies, but you can opt to just enjoy the spa amenities. A spa pass gives you access to a unisex sauna, relaxation lounge, indoor pool, locker room, fitness center, and his-and-her steam showers. You also get 10% off retail, spa services, and IV infusions purchased during your visit, as well as complimentary valet parking.
Ready to refresh?!
**********
To stay in the know on the best of Nashville, subscribe to StyleBlueprint!
Your StyleBlueprint AI Companion
