Sauna & Ice Bath in Swansea, Lake Macquarie
There is a particular kind of quiet that happens after you step out of an ice bath. Your mind goes still, your skin tingles and, for a moment, the group chat, the school lunches and the inbox all fall away. At The Kitchen Pilates + Movement, that feeling is part of your week, not something you save for a once-a-year retreat.
Our sauna and ice bath sit right inside our women's movement and wellness studio at The Kitchen at Pacific HQ, 29 Josephson St, Swansea. Move, sweat, chill, reset, all under one roof.
What is a sauna and ice bath session?
A session at The Kitchen runs for 40 minutes and lets you move between heat and cold at your own pace. You warm up in the sauna, cool down in the ice bath, rest, and repeat if you like. People often call this contrast therapy.
Saunas have been part of everyday life in Finland for centuries, and cold water dipping is a long-loved ritual along the NSW coast (any Caves Beach winter swimmers reading this?).
Why women love it
We keep our claims honest here. What we can tell you is what women commonly say they enjoy:
A genuine pause. Forty minutes where nobody needs anything from you.
Warmth and relaxation. Heat is a classic way to unwind tight, tired muscles after a class.
That post-cold buzz. Many women describe feeling alert, clear headed and proud of themselves after a cold dip.
A ritual that sticks. A weekly session gives you something to look forward to and an anchor for your routine.
If you have a heart condition, high or low blood pressure, are pregnant, or have any other medical condition, please check with your GP before using a sauna or ice bath, and always listen to your body.
How to book
Sauna and ice bath sessions are booked online through Momence, just like our classes. Session times are listed on our Class Schedule.
Ways to access the sauna and ice bath
Intro Week (new clients): 7 days of unlimited classes plus one 40-minute sauna & ice bath session, $59 + GST
Founding Membership: 3 classes a week plus a weekly 40-minute sauna & ice bath session and event discounts, $59 + GST per week (6-month minimum, limited to 20 members)
Unlimited: $89 per week
Pair it with a class
The sauna and ice bath feel even better after you have moved your body. Some favourite combinations from our timetable:
Thursday 6:30am Mat Pilates Burner (The Chef's Special), then heat and cold before work
Wednesday 6pm Yoga, then a slow, calm session to finish the day
Monday 6:30am Cheer & Sweat (The Pom Pom), then a cold dip to cool down from all that pom pom energy
What to bring
Swimmers (you will wear them in the sauna and the ice bath)
A towel, or two if you like
A water bottle
Thongs or slides for walking between areas
A change of clothes
We are at Pacific HQ in Swansea with on-site and street parking, an easy drive from Blacksmiths, Pelican, Belmont and across Lake Macquarie.
Sauna & Ice Bath FAQ
I've never done an ice bath. Will I cope?
Yes. You set the pace. Start with a short dip, focus on slow breathing and build up over time. There is no prize for staying in longest, and no one is watching the clock but you.
Should I do the sauna or the ice bath first?
There is no single right answer. Many people warm up in the sauna first, then cool down in the ice bath, and repeat. We wrote a whole post on it: Sauna vs ice bath: which first?
Can I just book the sauna without classes?
Our sauna and ice bath sessions are designed to sit alongside your movement, so the best way in is through Intro Week or a membership. Get in touch on 0493 115 262 if you have questions.
Your first session is waiting
New to The Kitchen? Intro Week gives you 7 days of unlimited classes plus a 40-minute sauna & ice bath session for $59 + GST.
See you at The Kitchen at Pacific HQ, Swansea.