Contrast therapy in Melbourne

Recovery Lab Maribyrnong is an independently run studio in the Recovery Lab network. Facilities include private infrared sauna suites, cold plunge, hot water plunge, Normatec compression, Compex muscle stimulation, NuCalm and hydrogen inhalation. A private contrast suite with sauna, plunge at 8 to 12 degrees and shower takes up to four people for 60 minutes. Bookings are made in advance.

Warehouse sauna studio in Collingwood built around a 25-person traditional sauna, with 38°C hot and 5°C cold concrete plunge pools and a hot magnesium pool. Casual sessions give one hour of non-guided access, while Class+ sessions add a breathwork or movement class and a guided three-minute plunge. A fireplace chill-out area with tea follows each session.

Two-storey sauna and cold plunge studio on Commercial Road, opened in 2026 as the second Inner Studio. A sauna seating up to 40 people pairs with a 38°C hot pool and a 5 to 8°C cold pool, alongside breathwork, yoga and Pilates classes. Casual sessions give one hour of non-guided access, and Class+ adds a class and guided plunge.

Longevity studio on High Street with dry and wet zones. The contrast session pairs a hot sauna with a controlled cold plunge offering four plunge temperatures. Other bookable services include a cryotherapy chamber, red light bed, hyperbaric chamber, compression lymphatic sessions and PEMF, plus nurse-led consults. Open seven days, with early Thursday starts from 6:30am.

Nimbus Co Fitzroy North is a private sauna studio with full spectrum infrared rooms at 45 to 68 degrees, a two person traditional sauna at 75 to 90 degrees, and a private contrast suite with infrared sauna, ice bath and shower ranging from 4 to 58 degrees. Sauna sessions run 45 minutes and contrast 60 minutes. Towels and filtered water are included.

Beyond Rest Hawthorn East offers private float pods, Sun Stream infrared sauna cabins and one private contrast room pairing sauna with an ice bath held at 8 to 12 degrees. There are Contour Light red light sessions, a Cocoon Wellness Pod with full-spectrum infrared, red light and a vibrating massage bed, and HOCATT transdermal ozone technology. Entry is from Roseberry Street, about 400 metres from Camberwell station, with two hour street parking. All sessions run daily.

Level five bathhouse in South Melbourne with a 38°C mineral spa, aromatherapy steam room, traditional Finnish sauna, 5°C plunge and cold pail showers, finishing in a tea lounge or on the terrace. Self-guided sessions run 60 or 90 minutes, phones stay in lockers, and guests must be 16 or over. A guided three-hour Signature Journey is also offered.

Gravity Wellness on High Street, Northcote, is a float centre that also runs infrared sauna, contrast sessions pairing ice bath and traditional sauna, compression, PEMF and massage. Floats run one hour and infrared sessions 45 minutes, and combination packs are booked on the same day. It is a short walk from Croxton station and tram 86.

Phone-free bathhouse on Lygon Street in East Brunswick, opened in 2026. Two-hour sessions move between a magnesium mineral hot pool, traditional sauna and cold plunge, finishing in a lounge with herbal teas and snacks. Early bird sessions run 6am to 10am, and yoga, meditation and sound sessions pair with bathing. Mainly an 18+ space; bring your own towel and slippers.

Co-ed bathhouse near NewQuay Central Park, entered via Glenti Place. Two-hour sessions include a 38°C mineral pool, cold plunge, Nordic sauna, infrared sauna, aromatherapy steam room and hydration station, with towel and locker provided. A private room for two adds a 10-person magnesium jacuzzi, private infrared sauna and fireplace. Guests must be 18 or over and phones are not permitted.

Navia's Melbourne bathhouse on Chapel Street runs a Nordic circuit of five heats and three colds: a teepee sauna at 90 to 100°C, a silent sauna at 80°C, a 52°C steam room, a magnesium pool at 35 to 38°C and plunges from 10°C down to 0°C. Sessions run one or two hours, with a cafe, red-light and private infrared rooms.

P3 Recovery Bayside in Mentone has ice bath and contrast pools in 60 minute wet sessions, full spectrum infrared sauna rooms, a traditional dry sauna, a compression lounge and a hyperbaric chamber, with a red light bed listed as coming soon. Group Fire and Ice sessions are run here. Weekly memberships have no lock-in. Opens 6am weekdays.

P3 Recovery Port Melbourne was the chain's first Victorian centre. It has a communal wet zone with ice bath and contrast pools in 60 minute sessions, full spectrum infrared sauna rooms, a compression lounge with Normatec and Hyperice tools, and a hyperbaric chamber. Weekly memberships have no lock-in contract. Opens 6am on weekdays.

P3 Recovery Richmond is a community recovery centre with ice bath and contrast pools in 60 minute wet sessions, full spectrum infrared sauna rooms, a traditional dry sauna, a compression lounge, a hyperbaric chamber and a red light bed. Sauna sessions run 30 minutes. Weekly memberships have no lock-in. Opens 6am on weekdays.

Social bathhouse in Kings Business Park, Southbank, designed for socialising rather than silence. The bathhouse has a 25-person dry sauna, steam room, cold plunge pool and 38°C magnesium pool, with relaxation spaces and Normatec boots. Visits have no minimum time and a 90-minute maximum, bathers are required, and sauna towels are complimentary. Reformer Pilates and strength classes run on site.

Recovery Lab Pascoe Vale combines private infrared saunas, a cold plunge, a compression lounge, Compex muscle stimulation, NuCalm, molecular hydrogen inhalation and private contrast rooms with reformer pilates. Bring swimwear and a towel for sauna and plunge sessions, a rinse station and towel hire are available. Plans are month to month with no lock-in, and street parking is on O'Hea Street.

Resilient Recovery Eltham is a recovery studio upstairs inside Revive PT on Peel Street. It offers private infrared sauna cabins for 40 minute sessions, 40 minute contrast sessions moving between infrared sauna and ice baths, and 30 minute Normatec compression for legs, hips or arms in a recovery lounge. Showers are available. All services require online bookings, with a 10 day trial pass.

Resilient Recovery South Morang is a recovery studio inside a gym on Danaher Drive. It offers private infrared sauna cabins for 40 minute sessions, 40 minute contrast sessions moving between infrared sauna and ice baths, and 30 minute Normatec compression for legs, hips or arms in a recovery lounge. Showers are available. All services require online bookings, with a 10 day trial pass.

Floating timber-lined sauna moored at Melbourne City Marina in Victoria Harbour, opened in 2025. The electric sauna holds around 80°C, with two onboard plunge tubs at 10°C and 14°C, a cold freshwater shower and harbour views. Sessions last 60 minutes, shared bookings take up to four guests and private hire up to five. Swimwear required, no swimming off the boat.

Pop-up wood-fired Nordic sauna in a leafy urban yard in Northcote. Standard sessions are quiet, closed-door and run three 10-minute sauna rounds with breaks for a cool plunge or shower. Guided Saunagus sessions add Danish-style towel fanning, essential oils and music. Regular events include queer nights, gender-diverse sessions and themed evenings.

Social sauna and cold plunge club just off Chapel Street in Prahran. Two traditional saunas are kept between 75°C and 85°C, alongside five individual stainless steel cold plunge tubs at 7 to 10°C, a rest area and five private change rooms. Sessions run 60 minutes, guests must be 18 or over, and you bring your own towel, bathers and water bottle.

Boutique bathhouse opposite Essendon train station built around a sauna, plunge and soak circuit. The communal area has a four-person infrared sauna at about 60°C, two cold plunges and a magnesium hot spa, capped at eight people. Two private rooms each add a two-person infrared sauna, cold plunge and shower. Zen Zone quiet sessions run on Tuesday, Thursday and Sunday.

Finnish-style community sauna by the bay in Mordialloc, with a large window looking over the water and cold sea dips between rounds. Shared sauna rituals run 90 minutes, with guided Saunagus sessions using fanning, music and aroma, and women-only Wednesday sessions. Tea is provided, sessions are alcohol-free and open to all genders and ages, and private hire takes up to six guests.

Members club near Swan Street and Richmond Station with a bathhouse of 39°C magnesium pools, cold plunge pools at 5 to 8°C, an 80°C traditional sauna, a 46°C steam room and heated stone benches. Guided sauna and ice bath sessions pair a 20 minute sauna with a group plunge. Bathhouse entry comes with the Fitness plus Bathhouse membership. Members 18+.

Trinity Curated Wellness occupies the ground floor and rooftop of Thomson House in South Melbourne. Its bathhouse circuit cycles between a cedar sauna, a cold plunge and a warm mineral spa, alongside a 20 minute LED lounge, group yoga and Pilates classes, and massage and facial appointments. Bathhouse access is sold through weekly memberships and intro offers.

Wellness Social Club in Preston pairs a 90°C Finnish sauna with magnesium contrast pools, a 39°C hot pool and a 9°C cold plunge, sold as 60 minute wet recovery sessions.