DEEP CALM
Protocol
Breath
•
Balance
•
Release
•
Breath • Balance • Release •
Slow down. Breathe deeper. Let warmth dissolve tension and the cold clear your mind. Follow the flow below — a sequence designed to calm the nervous system, ease anxiety, and bring the body back to balance.
Why this protocol works?
The Deep Calm protocol focuses on nervous system regulation through controlled contrast, gentle breathwork, and mindful heat exposure. Alternating warmth and coolness helps lower cortisol levels, improve heart rate variability, and activate the parasympathetic state — your body’s natural “rest and digest” mode.
Your Flow
For Finnish Sauna Users
① Quick warm shower
A light rinse helps release surface tension and prepares your body for heat.
② Finnish sauna (10–12 min)
Settle into the warmth. The dry heat relaxes muscles and eases the mind as circulation opens and stress begins to dissolve.
③ Short cold plunge (1 min)
A brief immersion brings clarity, resets circulation, and sharpens awareness without overstimulation.
④ Finnish sauna (10–12 min)
Return to the heat. This round deepens relaxation, easing both muscular and mental tension.
⑤ Final cold plunge (2 min)
Sink into stillness. Controlled cold exposure strengthens the nervous system and leaves you with a grounded sense of alert calm.
⑥ Finnish sauna (8–10 min)
One last heat immersion. Allow your heart rate to stabilise, supporting cardiovascular recovery and parasympathetic balance.
⑥ 8 min breathwork or rest
Move to the Meditation Corner — use guided breath or simply observe your breathing to integrate the calm.
⑦ Finish — warm shower or quiet rest
Close softly with warmth or tea, letting the body settle and balance fully.
For Infrared Sauna Users
① Quick warm shower
A light rinse helps release surface tension and prepares your body for heat.
② Infrared sauna (10 min)
Let the radiant warmth penetrate deeply, releasing tension, improving microcirculation, and beginning cellular renewal.
③ Short cold plunge (1 min)
A brief immersion brings clarity, resets circulation, and sharpens awareness without overstimulation.
④ Infrared sauna (15-20 min)
The steady, penetrating heat enhances cardiovascular function and promotes collagen production for radiant, healthy skin.
⑤ Final cold plunge (2 min)
Sink into stillness. Controlled cold exposure strengthens the nervous system and leaves you with a grounded sense of alert calm.
⑥ Infrared sauna (8 min)
Your final heat exposure. Allow the warmth to ease deep tension and complete the nervous system reset.
⑥ 8 min breathwork or rest
Move to the Meditation Corner — use guided breath or simply observe your breathing to integrate the calm.
⑦ Finish — warm shower or quiet rest
Close softly with warmth or tea, letting the body settle and balance fully.
Recovery Tips
Move with intention. Allow pauses between each step of your flow — your body needs time to shift between states of heat, cold, and rest.
Breathe with awareness. Keep your exhales longer than your inhales; this simple rhythm deepens the parasympathetic response.
Hydrate mindfully. Sip MISSION Calm or Sleep Tea before, during, and after your session to support hydration and extend the sense of ease.
Theragun. Use it softly and briefly, focusing on relaxation rather than deep release — light pressure helps soothe rather than stimulate.
Protect the calm. Avoid screens, caffeine, or intense conversation for at least 30–60 minutes after your session.
Rest deeply. Let this experience be your reset — stretch softly, stay warm, and allow the body to integrate at its own pace.
Extend your calm with UNWIND in our Recovery Room. Combining Vagus Nerve stimulation, Smart Goggles, and Sound Therapy, it helps regulate the nervous system, relieve residual tension, and bring your body to a deeper state of rest.
Care & Community
☼ Always rinse before any plunge — it keeps the water clear and balanced for everyone.
☼ Bring your sauna towel inside and sit fully on it for hygiene and comfort.
☼ No slippers inside the saunas — it protects the wood and preserves the clean, dry heat.
☼ Move slowly and mindfully, and dry off before leaving wet areas to keep the floor safe for all.
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