Cold Plunge & Sauna in Nashville: How to Choose a Studio

Nashville's sauna and cold plunge options range from large social studios with many shared cold tubs to private suites for one, spread across Wedgewood-Houston, East Nashville, Green Hills, the Gulch, Germantown, The Nations, Belle Meade, and 12 South. One venue is in Franklin, so check the address against how you plan to travel.

This guide groups the Nashville venues in our directory by format and lists what to confirm before booking. It is not a ranking. We checked each venue's details against its own website on 9 October 2026; terms change, so confirm them with the operator.

Choose by format

Social sauna studios

Framework in Wedgewood-Houston has seven traditional saunas, thirteen cold tubs at 35–60°F, and private rooms, plus a smaller East Nashville "Backyard" location on McFerrin Avenue. A first-timer intro offer and memberships are available; check which location you are booking.

Lolu in East Nashville is built around a 40-person sauna and a 20-person cold tub room, with 75-minute free-flow sessions, guided breathwork classes, a lounge, and a coffee shop. Sessions are reserved through the Lolu app or website.

At both, you share the heat and cold with other guests, so confirm whether you are booking a free-flow session or a guided class.

Private contrast suites

Contrast Club is a private studio in Green Hills offering 60-minute sessions with a traditional sauna and cold plunge. Single sessions, a 10-session package, and monthly memberships with guest passes are available.

SWTHZ Germantown runs 60-minute sessions in private suites with an infrared sauna, cold plunge, vitamin C shower, and in-suite entertainment, booked online.

Pure Sweat Studios (The Gulch) offers 45-minute private Sunlighten infrared sauna cabin suites and an infrared sauna plus BlueCube cold plunge contrast session, with an en-suite shower. Pure Sweat + Float Studio, Belle Meade offers 45-minute private infrared suites, infrared sauna plus cold plunge contrast sessions, and float therapy. At both, the plunge comes with the contrast session, so confirm you are not booking an infrared-only slot.

Urban Sweat (The Nations) offers private infrared sauna pod and cabin sessions, red light therapy, and cold plunge, which can be combined for contrast therapy. Drop-ins, intro offers, packages, and memberships are available.

sēk Sauna Studio is a woman-owned studio in Franklin offering infrared sauna pods and a cabin, red light therapy, pressotherapy, and cold plunge, each in a private room. Single sessions, an intro pass, and memberships are available, with no membership required.

Private suites suit people who want to control their own timing or would rather not share. Ask whether help is available nearby during your session; our first-visit checklist covers the questions about supervision.

Recovery studio

Pause Studio (Green Hills) offers infrared sauna and cold plunge contrast therapy alongside float tanks, whole-body cryotherapy, Normatec compression, LED light therapy, and IV drips. Single services, packages, and credit memberships are booked online; confirm exactly what a booking or credit covers before comparing prices.

Private bathhouse

Holiday Salon & Bathhouse in East Nashville has a Himalayan salt sauna, a steam room, a 104°F saltwater soaking pool, and a cold plunge shower, plus a separate soak and infrared sauna room. Both are reserved by the hour by phone for private groups, so plan to call rather than book online, and note that the cold option is a cold plunge shower rather than a tub.

Infrared-only studio

Pure Sweat Sauna Studio, 12 South offers 45-minute sessions in private Sunlighten infrared cabin suites with full-spectrum heat and chromotherapy. It does not list a cold plunge; if you want contrast, the Gulch and Belle Meade studios above list one.

Booking and what to bring

Most Nashville venues are reservation-first, by app, website, or in one case by phone, so book ahead rather than counting on walk-in space. If you visit regularly, compare a pack or membership with single sessions; our membership or drop-in guide explains what to check in the terms. For a first visit, our first-visit checklist covers the questions to ask, and what to bring to a sauna, bathhouse or cold plunge covers packing and swimwear rules. Venues here list both infrared and traditional saunas; our traditional versus infrared guide explains the differences to ask about.

Cold water and heat are not suitable for everyone. If you have a health condition or any doubt, speak to a healthcare professional before booking.

How we compiled this guide

We list venues that offer sauna or cold plunge access to the public in the Nashville area and checked each one's facilities and booking model against its own website on 9 October 2026. We have not visited them, and inclusion is not an endorsement. Paid placements, if any, are labelled. Operators can suggest a correction. See our editorial policy.