Immerse yourself in our private hot and cold contrast suite and enhance your journey by sharing with friends or loved ones.
State-of-the-art, dual infrared & traditional electric sauna and custom-built BlueCube cold plunge
Boost your energy and focus, support physical recovery, and promote longevity and healthspan
Experience Toronto's first and only four-person private high-heat sauna and cold therapy suite
AVAILABLE AT:
Immerse yourself in our private hot and cold contrast suite and enhance your journey by sharing with friends or loved ones.
State-of-the-art, dual infrared & traditional electric sauna and custom-built BlueCube cold plunge
Boost your energy and focus, support physical recovery, and promote longevity and healthspan
Experience Toronto's first and only four-person private high-heat sauna and cold therapy suite
Revive your body and mind
YOUR RITUAL BEGINS
Unlock profound health and performance benefits with hot & cold contrast therapy.
Relax muscles, ease tension, increase circulation, and enhance sleep quality in our premium, locally-crafted dual infrared and traditional high heat sauna with temperatures up to 90°C.
Drop into water temperatures from 0-4°C to recover, reduce inflammation, enhance mental clarity, and boost your metabolism, alongside a digital audio library of guided meditations and circuits powered by Othership.
BENEFITS OF SAUNA & COLD PLUNGE
Hot and cold exposure contrast therapy is deeply rooted in centuries-old practices of cleansing, relaxation, and connection. The healing power of hot and cold therapy stimulates the body's physiological response mechanisms to support physical and mental wellbeing, protect against cardiovascular and neurodegenerative disease, and promote longevity.
Regular practice of extreme heat & cold exposure has a multitude of health benefits, including:
- Reduce inflammation and muscle soreness
- Boost energy and focus
- Increase resilience to stress
- Elevate mood
- Improve sleep quality
- Boost longevity
- Improve cardio
- Increase endurance
- Minimize risk of neurological disease
HAND-CRAFTED SAUNA
THE HOT
Exposure to high temperature stresses the body, triggering a rapid, robust response that affects primarily the skin and cardiovascular systems. This exposure elicits mild hyperthermia, inducing a thermoregulatory response involving neuroendocrine, cardiovascular, and cytoprotective mechanisms that work in a synergistic fashion in an attempt to maintain homeostasis.
Repeated sauna use acclimates the body to heat and optimizes the body's response to future exposures. Research has emerged in recent decades to show regular sauna bathing as a contributor to extending healthspan.
BLUECUBE COLD PLUNGE
THE COLD
Cold shock triggers dopamine and norepinephrine release by 200-500%, and induces vasoconstriction to reduce inflammation, enhance mental clarity, and boost your metabolism.
Our BlueCube cold plunge is masterfully hand-crafted in Oregon with black walnut, 305 stainless steel, powered by a 1.5 HP chilling motor and .75 HP River mode motor that circulates water at 25 gallons per minute to maximize water flow and the effectiveness of your plunge.
Advanced filtration and sanitation fully cycles water through more than three times per hour, ensuring the freshest, most pristine recovery experience.
TONIC SPA
PRIVATE HOT & COLD THERAPY SUITE
A single class credit can be used to book a 50-min private session for one person. Additional guests can be booked for $16/person, for a maximum of 4 people per booking.
Hot tip: Credits can be used for booking yoga, Pilates, HIIT, and ride classes, Small Group Training, Tonic Spa pool deck, and the Hot & Cold Therapy suite.
HOT & COLD THERAPY FAQs
A 50-min private Hot & Cold Therapy suite session for one person costs one (1) class credit.
Additional guests can be added at $16/person, for a total of four people per booking. Additional guests can be added upon arrival at Tonic Spa.
You can book a session online or in the S&T app. Select 'Tonic Spa Pool Deck and Hot & Cold Suite' in the location drop down to view the schedule.
Arrive well hydrated and nourished - we do not recommend using the Hot & Cold Suite fasted or right after a heavy meal.
We recommend arriving at least 10 minutes prior to your session to ensure a smooth check-in process. Please remember to shower before entering the suite to prepare your body for the thermal experience.
Our Wellness Concierge will escort you to the suite and provide a personalized overview of the session, including etiquette guidelines and a brief introduction to the facilities. If this is your first time, our team will offer tips on maximizing the benefits of the cold plunge and your overall experience! Our goal is to ensure that from the moment you arrive until the moment you leave, every aspect of your visit is effortless and restorative.
- Please shower after sauna use and before entering cold plunge
- Use a towel in the sauna
- No food or glassware
- Be considerate of your Sweat Fam relaxing in other treatment rooms - keep voices down
Your session includes exclusive access to our Private Hot & Cold Therapy suite. Upon arrival, you and your guests will be provided with pool robes and slides. You'll also have access to a digital audio library of guided meditations and plunges by Othership.
Yes! Each guest is $16, up to a total of four people per booking. Simply check in your guests upon arrival at Tonic Spa.
Unlimited member guest credits are only valid for booking guests in group fitness classes (yoga, Pilates, HIIT, and ride classes).
Our dual infrared and traditional electric sauna reaches 90 degrees Celsius - the hottest private four-person sauna in the city!
Our state-of-the-art, custom-crafted 4-person cold plunge is chilled between 0-4 degrees Celsius.
15-20 min sauna + 2-3 min cold plunge + repeat + 5 min warm-up
Practice regularly. More frequent cold plunge and sauna use, on its own or within contrast therapy, is associated with greater benefit.
Be deliberate with your timing. How long you plunge will impact how you feel.
Focus on breath. Intentional breathing patterns will help you get the most out of your experience.
Stay hydrated. Make sure to replenish your water and electrolytes more frequently when sauna bathing.