80min
Perfect for the relaxation of muscles & joints, & lowering stress levels.
Recovery is an 80-minute contrast ritual that takes you through two rounds each of infrared dry heat and guided ice-cold bath immersion.
Supported by controlled breathwork throughout, the rhythmic transition between heat and cold creates a complete contrast experience designed to leave you feeling refreshed and deeply rejuvenated.
Behind the Experience
Infrared heating panels set within Himalayan salt bricks, electronically controlled ice-cold bath immersion and a carefully managed Steam Bath create three distinct environments across four guided stages. Each stage is prepared, timed and monitored by our team for the complete Recuperate ritual.
Infrared heating panels set within natural Himalayan salt bricks and Grade A imported spruce pine wood from Finland.
Himalayan Salt Infrared Sauna maintained within a guided 40–60°C cabin temperature range for the 15-minute heat stage.
A controlled steam system fills the enclosed chamber with humid heat, surrounding the body evenly for a soothing and restorative experience.
480-litre Cold Rush Infinity tub with a precision electronic chiller, UVC and ozone purification, and a 5-micron sediment filter. The water is guided to 10–15°C and checked by our team before both immersions.
How It Works + Detailed Benefits
From consultation to the final rest, here is what each stage of your Recuperate experience does.
Your session begins with a detailed health and wellbeing check covering infrared heat, cold and steam exposure. Our Recovery Specialist also confirms your hydration, previous experience and suitability for the complete sequence.
Change into suitable spa disposables and bathrobe and remove jewellery or metal accessories before entering the sauna. Our Recovery Specialist walks you through the complete four-stage sequence, both shower transitions and the breathing guidance used before each Cold Plunge.
Begin with 15 minutes of infrared dry heat at a guided 40–60°C. After a shower session, controlled breathwork prepares you for the first ice-cold bath immersion of up to three minutes at 10–15°C. Following a brief rest, move into a 12-minute Steam Bath. A second shower and another round of controlled breathwork prepare you for the final Cold Plunge of up to three minutes.
After the second Cold Plunge, dry off, put on the provided robe and rest while your body temperature returns gradually. Your Recovery Specialist checks how you responded to the infrared heat, steam and both cold immersions before concluding the experience.
The carefully sequenced use of infrared heat, cold and steam supports recovery after physical activity, demanding routines and accumulated bodily fatigue.
The movement between heat, humid steam and ice-cold immersion helps ease post-activity soreness, muscular tightness and physical discomfort.
The guided changes in temperature stimulate the body’s natural circulatory response across each stage of the ritual.
The layered sequence gives the body time to reset, helping you emerge feeling lighter, refreshed and renewed.
Guest Journey
A guided experience designed around your comfort, confidence and recovery goals.
Begin with a conversation about your lifestyle, physical demands and recovery needs. Our team helps you understand the experience before you begin.
From changing comfortably to understanding each stage of the ritual, our Recovery Specialist ensures you feel informed and at ease before entering the experience.
Every transition is supported by our team — helping you move through heat, cold and recovery stages with the right pace, guidance and reassurance.
After your session, allow your body to settle naturally while our team checks in on how you feel and helps you complete your recovery experience comfortably.
Do's & Don'ts
BUILD YOUR RECOVERY ROUTINE
Experience two complete rounds of Himalayan Salt Infrared Sauna and guided Cold Plunge. The repeated sequence creates a steady contrast rhythm designed for a more complete body reset. Recommended for guests already familiar with Cold Plunge, Himalayan Salt Infrared Sauna or Energise Contrast Therapy.
Pair a targeted Sports Massage with a guided Cold Plunge finish. Designed for physically demanding days, this ritual helps release muscular tension first, followed by ice-cold immersion to leave you feeling refreshed and ready to move again.
Move from Himalayan Salt Infrared Sauna into one guided Cold Plunge for a focused heat-to-cold experience. Energise is ideal when you want to feel refreshed, alert and ready for what comes next. Recommended for guests already familiar with Cold Plunge & Himalayan Salt Infrared Sauna.
Guest Testimonials
Ready When You Are
Discover therapies and thoughtfully combined rituals that help you feel lighter, restored and ready to move again.
Unsure about something?
Recuperate begins with 15 minutes of infrared dry heat inside the Himalayan Salt Infrared Sauna. After a cooling shower and controlled breathwork, you move into your first Cold Plunge for up to three minutes.
Following a brief rest, you experience a 12-minute Steam Bath before completing another cooling shower, guided breathwork and a second Cold Plunge. The ritual concludes with rest and a final wellbeing check.
Recuperate is better suited to guests who are already familiar with the Cold Plunge, Himalayan Salt Infrared Sauna or Energise Contrast Therapy. If this is your first recovery experience, our Recovery Specialist may recommend beginning with an individual therapy or Energise before progressing to Recuperate.
The Himalayan Salt Infrared Sauna is maintained within a guided cabin temperature range of 40–60°C. The Cold Plunge is maintained between 10–15°C for both immersions. The Steam Bath environment is also prepared and monitored by our team for its guided 12-minute stage.
No. Three minutes is the maximum duration for each immersion, not a target you must complete. You may exit either Cold Plunge earlier whenever you feel uncomfortable, and our team will assist you immediately.
Yes. One Recovery Specialist guides the overall sequence, explains every transition, checks in during the heat and steam stages, guides your breathing before both Cold Plunges and remains present throughout each ice-cold immersion.
You may bring your own swimwear or request suitable swimwear from our team for the cold plunge. For the sauna, guests will be provided with spa disposables and a bathrobe. Fresh towels and a bathrobe are provided for the transitions between stages.
Recuperate is recommended as an occasional recovery ritual, generally no more than once per week. Allowing sufficient time between sessions gives your body time to respond to the combined heat, steam and repeated cold exposure.
Please inform our team if you are pregnant or have cardiovascular concerns, blood-pressure conditions, heart arrhythmia, Raynaud’s phenomenon, peripheral vascular conditions, epilepsy, extreme cold sensitivity, an implanted electronic device, recent surgery or a respiratory condition affected by humid heat.
Recuperate should also be avoided during fever, acute illness, severe dehydration or after recent consumption of alcohol or sedative medication. Recovery Zone therapies are available to guests aged 18 years and above.
Our customer care team can help you understand the experience and guide you through the booking process. Call +91 9999120413 or email hello@tattvaspa.com. Our customer care team operates 7 days a week from 9 AM to 8 PM.
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