Coal Biter Collective Sauna & Winter Skate Event

⛸️❄️Ice Skate

🪵🔥Bonfire

🥵💦Sauna

⏱️ 90- Minute Sisu Protocol

The structure follows the classic Nordic "hot-cold-rest" cycle, with discussion points integrated into the rest periods.

Arrival & Intention 5-10 mins

Leader explains the protocol, safety, and the Sisu mindset of embracing discomfort for growth.

First Cycle 25-30 mins

1. Heat: 15-20 mins in sauna (80-100°C/176-212°F)
2. Cold: 2-3 mins cold plunge (10-15°C/50-59°F)
3. Rest: 5-10 mins wrapped in a towel/robe

Focus on Presence. In the rest period, discuss: What physical sensations did you notice? How did your mind react to the heat/cold?

Second Cycle25-30 mins

1. Heat: 10-15 mins in sauna
2. Cold: 2-3 mins cold plunge
3. Rest: 10 mins hydration & discussion

Discuss Sisu. Define Sisu ("extraordinary determination"). Ask: When have you shown "Sisu" in your life? How can this apply to small daily challenges?

Third Cycle20-25 mins

1. Heat: 10-15 mins in sauna
2. Cold: 1-2 mins cold plunge (optional)
3. Final Rest: 10 mins

Integrate & Close. Discuss health benefits felt. Share one personal takeaway from the experience. End with a moment of gratitude.

Join us for a mind-clearing contrast therapy Finnish inspired SISU Sauna Experience

What to expect and bring to class:

💵💸 FREE CLASS

🩳🩱Swim Wear

❄️💦Water

🧖‍♀️🧖‍♀️ Towel

This experience focuses on the health practice of alternating between extreme heat and cold.

What it is: A guided session, following the traditional Nordic contrast therapy protocol

• The Protocol: The standard cycle involves:
• Heat: 15-20 minutes in a sauna (80-100°C / 176-212°F).
• Cold: 2-5 minutes in a cold plunge (10-15°C / 50-59°F).
• Rest: 5-10 minutes of relaxation.
  This cycle is typically repeated 3-4 times.
• Reported Benefits: The primary benefits are improved circulation, enhanced muscle recovery, reduced stress, and a potential immune system boost

🧬🧰 Improves circulation

🧰🧬Increase Brown fat storage

🧬🧰Reduce insulin sensitivity by stimulating this calorie-burning

🧰🧬 Balanced blood pressure.

🧬🧰 More time in deep sleep.

🧰🧬 Reduction of PTSD

🧬🧰 Stronger respiratory function.

🧰🧬 Boost immune system.

🧬🧰 Release of stress hormones

1. Hydration: Drink water before, after, and during rest periods. Avoid alcohol completely before and after.
2. Listen to Your Body: Never compete. Exit the sauna or plunge if you feel dizzy, nauseous, or unwell.
3. Group Etiquette: Keep conversation calm in the sauna. Respect silence if others prefer it. Rinse off before entering the sauna and cold plunge.
4. Contraindications: This practice is not advised for those with uncontrolled hypertension, heart conditions, or who are pregnant without explicit doctor clearance.

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Host or Publisher Josh Orahood