The Plunge and Sauna Method
6808 SW 81st St, Miami, FL
The Plunge and Sauna Method is a small contrast therapy studio on SW 81st Street in South Miami, a few blocks from Dadeland, that bills itself as South Florida's premier contrast therapy center. It does one thing: heat, then cold. Reviewers describe a spotless, softly lit space that feels more like a calm spa than a gym, with showers and a locker room to reset afterwards. The signature session is the Method, a set protocol of 20 minutes in the sauna followed by three 2-minute rounds in the cold plunge, for $45. If you only want one side, sauna-only and cold-plunge-only sessions are $30 each, and memberships are available by calling the studio. Book a slot through the Glofox schedule linked from the website. The fixed structure makes it an easy first contrast session for beginners, while athletes use it for regular post-training recovery. Local TV has featured the studio for its popularity with athletes prepping for fall sports, and some services lists also mention body wraps and scrubs. It is one of the few dedicated sauna-and-plunge studios in the southern suburbs, handy if you live near Pinecrest, Kendall or South Miami and do not want to drive to Brickell.
Quick facts
- Type
- Boutique Studio
- Heat
- Traditional sauna
- Cold
- Cold plunge tub
- Drop-in price
- $45 per session
- Booking
- Reservation required
- Session style
- Appointment-based
- Gender
- Co-ed
- Clothing
- Clothing required
Hours
- Monday: 05:00–13:00, 16:00–20:00
- Tuesday: 05:00–13:00, 16:00–20:00
- Wednesday: 05:00–13:00, 16:00–20:00
- Thursday: 05:00–13:00, 16:00–20:00
- Friday: 05:00–13:00, 16:00–18:30
- Saturday: 07:00–13:00
- Sunday: 08:00–12:00
Last updated November 2026.