In the Contrast Room you regulate your nervous system through heat and cold. In the Ground Room your body gets moving and comes back to rest. Two paths, one goal: supporting your recovery.
In one hour you alternate between heat (sauna) and cold (ice bath). This contrast activates deep physiological response patterns that sustainably strengthen your body and nervous system.
Cold exposure increases norepinephrine release by up to 300 %, with direct effects on focus, mood and stress resilience. At the same time, dopamine levels rise and remain elevated for hours. Cold shock proteins protect cells and stimulate recovery at a cellular level.
Heat activates heat shock proteins, promotes growth hormone release and improves cardiovascular function. The temperature drop after the sauna is proven to improve sleep quality.
The deliberate alternation between both stimuli trains the vascular system: vasoconstriction and vasodilation in rhythm improve circulation and accelerate the removal of metabolic waste.
Breathwork is the third channel of impact. Targeted breathing techniques can shift the nervous system into an activating or recovering state within minutes, depending on your goal and the time of day.
The three Contrast formats
morning
Reborn
Activation
Emphasis on cold, stimulating breathwork and energetic music. Start your day with focus, clarity and a sustained dopamine release.
midday
Reset
Balance
Equal weight between heat and cold, balancing breathwork. Reactivate your body and mind for the second half of the day.
evening
Relax
Recovery
Emphasis on heat, calming breathwork and slow beats. Prepare your body and nervous system for deep, restorative sleep.
Depending on format and weekday, bookable as a guided session with a breathing coach or self-guided following your own protocol.
How a Contrast Session flows
- 01ArriveChange into swimwear, settle in, become aware of your breath.
- 02SaunaSit or lie down, let your core temperature rise, breathe consciously.
- 03Ice bathEnter with control 3x, exhale slowly.
- 04SaunaSit or lie down, let your core temperature rise again after the cold exposure, breathe consciously, notice the change.
The Ground Room offers active movement work and mental recovery, guided by qualified trainers, tailored to the time of day and your desired outcome.
Mobility & stretching
Demonstrably improves joint range of motion, reduces muscular tension and stimulates blood flow to trained muscle groups. Regular mobility work reduces injury risk and accelerates recovery after intense sessions — an often underestimated lever in training management.
De-Stress
Combines yoga, chi-gong and breath-based work to deliberately activate the parasympathetic nervous system. Studies show that just 20 minutes of this practice measurably reduces cortisol levels and improves heart rate variability — one of the most reliable markers of recovery quality.
Soundbathing
Uses sound frequencies to guide the brain into deep states of relaxation. Certain frequency ranges promote theta waves, associated with deep recovery and mental clarity.
Sport-specific
Depending on the season, CYRCL offers targeted mobility and stretching programs for cycling, running, Hyrox, skiing and other disciplines. Each program is tailored to the typical stress patterns and weak points of the respective sport.
What to bring
- Swimwear for the Contrast Room
- Comfortable sportswear for the Ground Room
- Everything else is provided on site and therefore optional for you (water, towel, mat, etc.)
CYRCL events bring the community together regularly: run clubs, conversations with experts and much more.
Connecting with like-minded people, sharing knowledge and experiences is a scientifically proven part of recovery, not just a nice to have.
Find more information on memberships, packages and services in our FAQ or get in touch with us directly.