Science-Backed Benefits of Sauna, Cold Plunge & breathwork
Science-Backed Benefits of Sauna, Cold Plunge & breathwork
Today, most people rarely leave their comfort zones, living sheltered, sterile, temperature-controlled, overfed, underchallenged lives. We need to cultivate resilience and adaptability instead of seeking constant comfort.
Emerging evidence shows that we thrive—physically, mentally, and spiritually—when we embrace discomforts similar to those our ancestors faced. Scientists find that these challenges protect us from issues like obesity, heart disease, cancer, diabetes, depression, anxiety, and even a lack of meaning and purpose.
Sauna, cold plunge, and breathwork enhance mental health, immune health, endocrine function, metabolic health, and cellular health. Scientists and doctors have researched the benefits of regular hot and cold sessions for decades, publishing their findings in top peer-reviewed journals.
sweat in the sauna
Aim for at least 60 minutes per week in the sauna, spread across a few days. Whether solo or with friends, a good sweat in the sauna can dramatically improve your health.
Don’t Skip the Sauna at the Gym—It Might Make You Feel Happier and Healthier, Study Finds
🧠 Brain Health & Longevity
- 65% lower risk of Alzheimer’s Disease (Laukkanen et al., 2017)
- 66% lower risk of Dementia (Age & Ageing, 2017)
❤️ Cardiovascular Health
- 62% decrease in stroke occurrences (Laukkanen et al., 2018)
- 50% lower mortality rate from cardiovascular disease, reducing chronic disease risk and enhancing longevity (JAMA Internal Medicine, 2015)
- 46% reduced risk of developing hypertension (Zaccardi et al., 2017)
🔥 Cellular Repair & Performance
- 48% boost in heat shock proteins, aiding cellular repair, immune function, muscle recovery, and longevity (Scoon et al., 2012).
- 16x increase in growth hormone, supporting muscle and bone balance, glucose control, and insulin regulation (Kukkonen-Harjula & Kauppinen, 1986).
😌 Stress & Mental Wellness
- 29% lower cortisol levels for deep stress relief and relaxation (Mayo Clinic, 2018).
💤 Enhanced Sleep
- Studies suggest that sauna use can enhance sleep quality by supporting the body’s natural temperature regulation, promoting nervous system relaxation, and potentially increasing melatonin production. As the body gradually cools post-sauna, it signals the brain to transition into a restful state, making it easier to fall asleep and improving overall sleep quality. (Hedblom et al., 2024).
💪 Muscle Recovery & Pain Relief
- Helps with muscle soreness, joint pain, and inflammation, supporting athletic recovery.
🦠 Boosts Immunity
- Heat exposure strengthens the immune system, reducing the risk of colds and infections.
🌿 Skin Health & Detoxification
- Increases blood flow to the skin, promotes collagen production, and flushes out toxins.
shiver in the cold plunge
Aim for at least 11 minutes per week in the cold plunge, divided into several sessions. Whether you do it alone or with friends, a dip in an ice bath can significantly enhance your health.
🧠 Mental Clarity & Focus
- 500% increase in noradrenaline levels, sharpening focus, boosting alertness, and enhancing resilience to stress
(Czupryna et al., 2018).
🔥 Mood & Motivation
- 250% increase in dopamine, driving motivation, energy, and productivity
(Cohen et al., 2022).
🦠 Inflammation & Recovery
- Significantly reduces inflammation, speeding up muscle recovery and enhancing athletic performance
(Peake et al., 2017, Sports Medicine). - Lowers oxidative stress, helping the body adapt to physical and mental challenges.
🧊 Metabolism & Fat Burn
- Activates brown fat, increasing caloric burn and improving insulin sensitivity
(van der Lans et al., 2013, Journal of Clinical Investigation).
😌 Stress & Nervous System Reset
- 29% decrease in cortisol levels, promoting deep relaxation and nervous system balance
(Biering-Sørensen et al., 2021).
🛡 Immune System Boost
- Increases white blood cell production, strengthening immune defense
(Shevchuk, 2008, Medical Hypotheses).
❤️ Cardiovascular Adaptations
- Trains blood vessels to expand and contract efficiently, improving circulatory function
(Sramek et al., 2000, European Journal of Applied Physiology).
🧠 Resilience & Mental Toughness
- Boosts endorphins and builds stress tolerance, enhancing overall mental strength
(Buijze et al., 2016, PLoS One).
💪 Ultimate Recovery Tool
- Reduces muscle soreness and enhances post-exercise recovery.
- Speeds up healing from injury and overtraining, optimizing performance.
Ground through breath
Aim for at least 20 minutes per day of deliberate breathing, which can be divided into multiple sessions. Whether practiced alone or in a group, engaging in breathwork can significantly enhance your mental and physical health.
😌 Reduces Stress & Anxiety
- Practicing breathwork can activate the body’s relaxation response, reducing stress and promoting a sense of calm
(Fincham et al., 2023).
⚡ Increases Energy & Boosts Immunity
- Controlled breathing has been shown to increase alertness and boost your immune system
(Verywell Health, 2023).
❤️ Lowers Blood Pressure & Improves Circulation
- Slow, deep breathing activates the parasympathetic nervous system, decreasing heart rate and dilating blood vessels, thereby reducing overall blood pressure
(Neurology Advisor, 2023).
💊 Alleviates Pain
- Slow deep breathing exercises have been found to reduce the perception of pain, aiding individuals with acute discomfort
(Zaccaro et al., 2018).
🫁 Improves Lung Capacity
- Deep breathing exercise techniques are beneficial for enhancing lung function
(Verywell Health, 2023).
😊 Improves Mood
- Brief structured respiration practices enhance mood and reduce physiological arousal
(Balban et al., 2023).
FREQUENTLY ASKED QUESTIONS
About the Studio
Where will the studio be located?
Our flagship studio is located at 2006 Smallman St., Pittsburgh, PA 15222, right in the heart of the Strip District.
When will the studio open?
We’re getting ready now and anticipate opening to our Founding Members in March 2025. Stay tuned for updates and exclusive early access opportunities for Founding Members.
What amenities do you plan to offer?
Our studio is thoughtfully designed to elevate your wellness journey, featuring:
- Pittsburgh’s Largest Traditional Sauna: Made of premium Western Red Cedar for an unparalleled experience.
- Private Ice Baths: Four tubs with precisely controlled temperatures between 37°F and 50°F to maximize physical and mental benefits.
- Breathwork Studio: A serene environment for transformative yoga, meditation, and breathwork classes, seamlessly paired with contrast therapy.
- Social Space: A tranquil tea lounge and hangout space for connecting with others or finding quiet introspection between sauna and cold plunge rounds.
- Non-Gendered Changing Stalls & Washrooms: Inclusive facilities to make everyone feel comfortable.
- Lockers: Secure storage for your belongings during your visit.
What can I expect from a MindFuel experience?
At MindFuel, each experience is designed to transform your body and mind:
- Classes: Guided sessions combining breathwork, sauna, and cold plunge for deep relaxation and rejuvenation.
- Open Flows: Flexibly enjoy our amenities at your own pace.
- Socials: Community-driven gatherings to connect, relax, and share the wellness journey.
With expert-led techniques and a supportive community, every session at MindFuel is an opportunity to calm your mind, feel your best, and fuel your life.
Find more information about the MindFuel experience here.
What will your hours of operation be once you’re open?
Our soft opening schedule can be found HERE. We’ll increase our hours of operation and offerings once we transition to our full schedule after we’ve ironed out our systems and processes and got our feet wet (pun intended).
What sessions will MindFuel offer?
Our classes include sauna, cold plunge, and breathwork experiences.
You can find detailed descriptions of our offerings HERE.
Early access Membership Details
How many Early Access Memberships are available?
There are only 50 Early Access Memberships available, offered on a first-come, first-served basis. Early Access Membership sales will end when MindFuel opens to the general public (currently scheduled for March 2025).
What is an Early Access Membership?
An Early Access Membership is an exclusive offer for those that join us along our journey before we open. We offer 4x, 8x and unlimited monthly Early Access Memberships. Check out our Early Access Memberships HERE.
When will I be charged for my membership?
You will be charged at the time of sign-up, which covers your first month’s membership (March 2025). Your next payment will be billed exactly one month after our official opening date.
For example, if we open on March 14, 2025, your second payment will be charged on April 14, 2025. This means your first payment is processed when you sign up, and your second payment occurs one month after we open.
Is there a minimum commitment for the membership?
Yes, there is a two-month minimum commitment for our Early Access Memberships.
Membership Management
Can I pause my membership?
Yes, you can freeze or pause your membership for up to 30 days at a time, with a maximum of two freezes per calendar year. To request a freeze, email info@mindfuelmethod.com at least 14 days before your next billing date. There is a $20 fee per freeze.
Can I cancel my membership?
You can cancel your membership after the two-month commitment period by emailing info@mindfuelmethod.com at least 30 days before your next billing cycle.
Can I use HSA/FSA funds to purchase my membership?
Currently, HSA/FSA cannot be used to purchase memberships, but we are exploring potential solutions.
What happens if I miss a class or cancel late?
A $20 no-show fee applies if you do not attend a reserved session without canceling. A $15 late cancellation fee applies if you cancel less than 12 hours before the session starts.
EARLY ACCESS MEMBERSHIPS
4X, 8X & UNLIMITED MONTHLY MEMBERSHIPS
Be part of MindFuel’s journey and secure your membership before our studio officially opens. As an Early Access Member, you’ll enjoy special discounted rates, VIP perks, and first access to our studio when it opens!
