A slow guide through the three rounds of heat, cold and the space we create.

We recommend starting in the cold. That’s how we do it back home, and it’s a tradition we’d like to keep alive.

The first round always begins the same way: with a little resistance.
You sit down, feel the warmth settle on your skin, and take the first inhale. It’s heavier, thicker, and slower than the air outside.

We guide the breath:
Slow inhale through the nose.
Fill the bottom of your stomach, then the lower ribs, then the upper chest.
Hold for a moment. That tiny pause is where everything stands still.
Then release until there’s nothing left to let go of.

This is when the body starts to open. Shoulders drop. The face softens. Jaw unclenching –almost hanging loose.

We add the first essential oils here, something light and bright. A mix of orange and basil, a citrus note, maybe eucalyptus, pine or peppermint. Just enough to clear the mind and open the breath. 

Water hits the stones and steam curls through the room. The music helps you drift away through its lyrics and melodies. You don’t fight the heat – you won’t win that battle anyway.
You let it work around you instead – breathing into it, not away from it.

Round one is simply about arriving, letting your body catch up with your mind, letting presence replace everything else. 

The break is where we meet the cold.
Back home in Copenhagen, we’d carve a hole in the ice and drop straight into the canals. Here, we try to get as close to that as we can. Cold showers, cold plunges, the same shock, the same clarity.

The breathwork doesn’t stop when you step outside. If anything, it becomes more important.
Slow breath through the nose, calm the pulse, let the body settle before you go in.

People hydrate, getting control over body and mind, and then slide into the cold water.
After that, there’s a moment to sit or lie down, steam lifting off your skin, the whole body buzzing.

That clear feeling right there, that’s what we call the Nature High.

By the second round, the heat feels different.
Your body stops trying to negotiate with it and starts to trust it.

The room grows quieter here. Not silent, just still.
People begin noticing the small things: their pulse, their breath, the way the heat moves across the skin. We remind you not to tense up. Let the body do the work – it knows how.

We bring in deeper oils here: tea tree, lavender, a touch of clary sage or menthol crystals. Scents that ground you and pull you deeper into the round.

The music drops too. It’s there to guide you inward, almost like a stepping stone into your own state of mind.This is where most people feel the shift. The temperature rises, and discomfort turns into a kind of clarity. We’re so used to constant comfort that we forget how to exist inside challenge.

The sauna teaches that gently.

Break repeats – back to the cold.

The third round feels different the moment you walk in.
The heat sits higher, fuller, closer. This is the round where you push yourself – not dramatically, but in a deeply human way.

This final stretch is rooted in old Nordic tradition, passed down for generations. It has always held this moment: meeting the heat instead of avoiding it. Realising that a sense of achievement doesn’t come from comfort, but from staying with the discomfort long enough to move through it.

In this round, the heat reaches its peak. Not to overwhelm you, but to show you what you’re capable of when you lean in rather than pull away.

We use warm, grounding scents here that match the intensity: spruce, pink pepper, lime, a bit of thyme.

People find different things here: focus, stillness, emotion, pride.
Sometimes nothing at all, which is just as valid. This round is about overcoming, not performing. It’s about meeting something hard and staying long enough to feel the shift.

The door opens, cold air pours in, and your whole system reacts.
It feels earned – grounding, clear, unmistakably yours.

Last break. You know the drill by now.

More soon,

Adrian, Rasmus & August