Take the Plunge. Feel the Difference.
Wake up your senses and give your body a refreshing reset with cold plunge therapy in Cookeville, TN. Our private, upright plunge lets you ease into the cold at your own pace—whether you’re trying it for the first time or making recovery part of your routine.
- Cold Plunge · 15 minutes$25
- Contrast Therapy · 45 minutes$50
- 15 minPer plunge session
- 45–55°FWater temperature
- VerticalStand-up plunge
- $25Single session
Cold Water. Clear Head. Your Pace.
Unlike a traditional ice bath, our vertical cold plunge lets you stand in cool, filtered water inside a private suite. The water ranges from 45–55°F, and our team can walk you through a comfortable starting point. Take short rounds, focus on your breathing, and step out whenever you need a break. There’s no competition and no pressure to stay longer.
“Float therapy, sauna, and cold plunge all in one location makes for a great restoration experience. I love the sauna to cold plunge contrast therapy when I’m sore.”
- Private, upright plunge with chilled, filtered water
- Temperature typically ranges from 45–55°F
- Beginners can start with short, 30–60 second rounds
- Towels provided and first-visit guidance included
A Plunge You Stand In.
Most cold plunges are tubs you lie back in. Ours is vertical, so you step in and stand upright in the water.
- 01
Upright and in Control
You stay on your feet the whole time instead of reclining in icy water, which many first-timers find far less intimidating.
- 02
Easier to Breathe Through
Standing tall keeps your chest open, so it’s easier to settle into the slow, steady breathing that makes the cold manageable.
- 03
Out Whenever You’re Ready
Steps lead in and out of the plunge, so taking a break is as simple as stepping up and out.
Ease In. Breathe. Step Out.
No experience needed. We’ll walk you through the plunge before your first round.
- 01
Get Ready
Wear a swimsuit if you like. Your suite is private, and towels are waiting for you.
- 02
Step In Slowly
Climb the steps and lower yourself into the water at your own pace. There’s no rush and no countdown.
- 03
Breathe
Stand tall and focus on slow, steady breaths. The first few seconds are the hardest part.
- 04
Short Rounds
Start with 30 to 60 seconds, step out, rest, and go again if you’d like. Step out whenever you need to.
Hot, Then Cold. Then Again.
Contrast therapy is a back-and-forth between heat and cold. You warm up in the infrared sauna, take a short round in the cold plunge, rest, and repeat. It all happens in one private suite, at your own pace.
- Loosen up, then wake upThe heat helps tight muscles relax. The cold leaves you feeling alert and refreshed.
- A full reset in 45 minutesEnough time for a few easy rounds, so it fits before work, after a workout, or on a lunch break.
- Both, side by sideThe sauna and the plunge share your private suite, so going from one to the other takes a few steps.
Experiences vary. Contrast therapy is a wellness service, not medical treatment.
How a session goes45 minutes · $50
- 01Warm UpStart in the infrared sauna and let the warmth help you relax and settle in.
- 02Cool DownStep into the cold plunge for a short round. Focus on slow, steady breathing and listen to your body.
- 03Rest & RepeatTake a break and alternate between hot and cold as you feel comfortable. Our team will explain the process before you begin.
Included in every Recovery membership, All-Access and the Recovery 10-Pack.
A Quick Reset That Stays With You.
A cold plunge is more than a chilly challenge. Many people enjoy the way they feel during and after a short session—especially when they make it part of a consistent recovery routine.
Feel More Alert
That first burst of cold can leave you feeling awake, refreshed, and ready for the day.
Support Post-Workout Recovery
Cold-water immersion may help reduce the feeling of muscle soreness after demanding workouts.
Practice Staying Calm
Focus on controlled breathing as you adjust to the cold and build confidence with each session.
Experiences vary. Cold plunging is a wellness service, not a substitute for medical care, rest, or nutrition.
Come Once. Or Make It a Habit.
Make regular recovery more affordable. Every option below includes the cold plunge, infrared sauna and contrast therapy.
Most popular
Memberships have a six-month minimum. Recovery Starter, four visits a month for $99, is also available.
Your Week at The Recovery Room
$129for seven days
Seven days to find your favorite way to recover. Explore our recovery services for a full week, starting with your first session. No membership commitment required.
Includes float therapy, infrared sauna, cold plunge, and contrast therapy.
Love your week? Join a membership by the day after it ends and your $129 goes toward your first month.
Everything You Need to Know Before You Chill.
Still have questions? Call us at (931) 239-7240.
How cold is the water?
Our vertical plunge typically stays between 45 and 55°F. We can help first-time visitors choose a starting temperature.
How long should I stay in?
Start with a short round of around 30–60 seconds and take a break between rounds. You don’t have to stay in for the full appointment. Always listen to your body.
Is cold plunging beginner-friendly?
Absolutely. We explain how the plunge works and how to enter and exit before your session. Start slowly, breathe steadily, and step out whenever you need to.
What should I bring?
Bring a swimsuit if you prefer to wear one, and plan to hydrate before and after your visit. Your suite is private, and towels are provided.
Is the water clean?
Our plunge uses ongoing filtration and sanitation, and we clean the suite between guests.
Can I come with a friend?
Yes! Add a friend to your session for an additional $10.
Who should talk with a healthcare professional first?
Cold exposure puts added stress on the cardiovascular system. If you’re pregnant, have a heart condition, blood-pressure concerns, Raynaud’s, or another medical condition, ask your healthcare professional before booking. Do not plunge while ill or with an open wound.
More Ways to Relax, Recharge & Recover.
Infrared Sauna + Red Light
Trade the chill for gentle, relaxing heat. Enjoy the sauna on its own or combine it with your plunge for the full contrast experience.
Explore Infrared Sauna →
Float Therapy
Finish with an hour of quiet. Float effortlessly in warm, Epsom salt-rich water and give your body and mind a chance to slow down.
Explore Float Therapy →