We weren’t designed to stay at a constant 72°F.

The science

We’ve evolved to benefit from extreme temperature exposure.

But our usual day-to-day? It rarely offers up the opportunity.

The benefits of regular hot and cold sessions have been researched by scientists and doctors for decades. They've been published in top, peer-reviewed scientific journals.

Whether it’s for one hour a week or five, lay the foundation for hot and cold to be a tried-and-true part of your health routine.

Sit and sweat

The how-to is remarkably simple. Spend approximately one hour a week in heat. Broken up across a few days. Solo or with friends. No secret science, just a good sweat to dramatically improve your health.

*All percentages above illustrate the studied benefits associated with frequent and consistent sauna and cold exposure. Asterisked percentages are dose-dependent.

Take a dip

A lot of shivers, not a lot of time. 10 minutes a week. Spread across several sessions. Again and again and again. All in pursuit of a jolt of energy today and meaningful health benefits tomorrow.

*All percentages above illustrate the studied benefits associated with frequent and consistent sauna and cold exposure. Asterisked percentages are dose-dependent.

Elder Woman in Relaxation, Healthy, Join Framework

The experience

Informed by routines across cultures for thousands of years. Designed to fit your life today.

Whether you’re plunging between meetings or ending your day awash with heat, we built our studio to fit whatever exposure workout you’re after. All you have to do is start.

Walk in.

Find your seat.

Do the work.

Reap the rewards.

Walk in. Find your seat. Do the work. Reap the rewards.

  • “Whether you're trying to improve cardiovascular fitness, enhance strength and fitness recovery, boost longevity, or simply build healthy habits, regular sauna and cold plunge are simple practices with proven benefits—and Framework provides the convenient access to exposure that the people of Nashville need.”

    PATRICK OWSIAK, MD

    EMERGENCY PHYSICIAN AND MEDICAL ADVISOR

  • “Framework is an amazing offering to the Nashville community. The mental health benefits of hot and cold exposure are remarkable, and Framework makes it possible to incorporate into any busy schedule. As a therapist, I’m so impressed with the attention Framework brings to the mind/body connection—plus, it’s fun! The social component brings connection and support to lift your spirits inside and out.”

    Emily Pardy

  • “I had an amazing experience at Framework…I had prior sauna experience but not plunge and so I appreciated some guidance through it. I loved both and doing a mini circuit between cold to hot and cold again felt incredible…Their launch location has everything you need, it's very comfortable and well thought out…I really respect that it's focused on what the research tells us about the benefits of these practices. Framework makes building a consistent habit around these practices feel really accessible.”

    Sara Ittelson

  • “I had never done a cold plunge before Framework, but I loved it! Truly energizing and invigorating. And gave me a genuine sense of accomplishment and confidence, somehow! Super friendly staff, and casual atmosphere.”

    Jonny Price

Frequently asked questions

  • Absolutely—and we strongly recommend our membership program as the most effective approach to this work. The science of sauna and cold suggests the greatest benefits come from regular, weekly use. Better yet, it’s the lowest cost way to visit Framework in addition to coming with plenty of perks and privileges.

  • No, Framework is for everyone and we welcome single session visits. In fact, we offer a special single session rate (and some 1:1 coaching) for first-timers.

  • There are benefits to joining today at our Berry Hill Location! Simply beginning your healthy hot and cold routine is a major advantage, but you’ll also be among our initial community members to help us shape programming and amenities for our Flagship Location. Plus, if you purchase our Fortify Membership during our launch, your entry price will stay frozen for a full 12 months (including once we move into the Flagship location)—a value of hundreds of dollars per month.

  • Yes, you can find them hanging out in this corner of our site.

  • We’re excited to say, yes—through our partnership with TrueMed, you can be quickly approved to use your FSA/HSA plan to pay for Framework. A testament to the physician-recognized health benefits of sauna and cold plunge.

    TrueMed will handle all the intricacies of using your HSA/FSA funds on your behalf, making the entire checkout process seamless and hassle-free.

    Start the qualification process here.

  • Why yes, we do! You can find our iOS app in the App Store under Framework - Nashville and our Android app in the Google Play store here under Framework.

  • Absolutely. We offer a curated, first-timer experience so you’re acquainted with all you’d need to know in advance of your arrival—including what to bring, what’s provided, and how to customize your experiences to best meet your health goals. All for a special welcome price of $15.

  • Our launch location boasts a cozy outdoor sauna, three plunge tubs, and seating for socializing.

    With seven saunas and 11 cold plunges of differing sizes, temperatures, and vibes—plus a unique Nashville non-alcoholic cafe concept—at our forthcoming Flagship location, there’s always a new way to change up your routine here.

  • If you’re visiting during the day, start with heat and end with cold to get an espresso-like buzz—without the jitters, of course—from the dopamine increase. If you’re stopping by at night, end with heat to set your body up for the cool-down that induces sleep.

  • Wouldn’t that be nice? No, all saunas are not the same.

    Every single health benefit of sauna listed on the Framework website was demonstrated in a quality, published scientific study. Those studies reference the use of a traditional sauna—otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna—where a wood or electric heater heats the air in the room to approximately 175°F.

    It’s commonplace for many companies and businesses to promote the same health benefits of traditional saunas for infrared cabins—colloquially referred to as ‘infrared saunas’—which heat your body through the use of far, near and mid-wave infrared radiation. The air temperature is typically between 100 and 140°F, and the air is only incidentally heated by the radiation. It is unproven which, if any, of these health benefits of sauna are also applicable to infrared cabins.

    In fact, a 2009 Canadian study demonstrated ‘limited’ and ‘weak’ evidence for many claimed health benefits of infrared cabins—and most other cited benefits have not been studied.

  • A traditional sauna, like the ones used at Framework—are otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna. A wood or electric heater heats the air in the room to approximately 175°F, and the baseline humidity is low, likely 10% or less. The room is typically wooded and the heater typically has rocks on it—adding water to the rocks can raise the humidity to 10-30% and induce additional waves of heat, as well as make the air more comfortable to breathe. The rule of 200 suggests making the approximate standard temperature setting of 170-180°F plus 20–30% humidity an effective, health-rich sweat.

    Infrared cabin, also referred to as ‘infrared sauna’, uses far, near and mid-wave infrared radiation to penetrate the body’s skin directly and induce heating. The temperature is typically 120-140°F and the room humidity typically mirrors the ambient conditions, typically up to 10%. Steam rooms use a heater to heat water, produce steam, and thus warm the room. The temperature is typically between 100-110°F with nearly 100% humidity. Note, steam rooms tend to comply with the rule of 200, while infrared cabins fall short.

  • When you look at the numbers, it’s far from the same thing.

    Every single health benefit of sauna listed on the Framework website was demonstrated in a quality, published scientific study. Those studies reference the use of a traditional sauna—otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna—where a wood or electric heater heats the air in the room to approximately 175°F.

    It’s commonplace for many companies and businesses to promote the same health benefits of traditional saunas for infrared cabins—colloquially referred to as ‘infrared saunas’—which heat your body through the use of far, near and mid-wave infrared radiation. The air temperature is typically between 100 and 140°F, and the air is only incidentally heated by the radiation. It is unproven whether, if any, of these health benefits of sauna are also applicable to infrared cabins.

    In fact, a 2009 Canadian study demonstrated ‘limited’ and ‘weak’ evidence for many claimed health benefits of infrared cabins—and most other cited benefits have not been studied.

  • They’re quite different. Cold plunge uses 40–60°F water to cool you, while cryotherapy uses -200°F or colder air to cool you. Water conducts temperature 23 times better than air—or rather, absorbs heat from your body 23 times faster—so you will feel much colder, much faster in water.

    It’s simpler. It’s cheaper. Plus, on those days you can’t make it into the studio? Throw some ice in the tub or take a cold shower to keep those benefits coming.

  • Dose dependent means that the listed benefit was found to increase with more frequent usage.

    For example, in this study by Laukenan, et al demonstrating the benefits of frequent sauna usage on lowering cardiovascular disease (CVD) risk, participants who used the sauna 2-3x per week were found to have 22% lower risk of CVD risk (compared with those using the sauna 1x per week) while participants who used the sauna 4-7x per week were found to have a 63% reduction in CVD risk (compared with those using the sauna 1x per week).

    In addition to CVD risk, his dose dependent benefit is present in the the studies we reference for was found to be present for stroke, and high blood pressure as well.

  • Framework’s Launch Location is currently housed at 436 E Iris Drive in Berry Hill.*

    *Our launch location is an all-weather outdoor facility—which means you can sauna and plunge in the elements just like humans have across cultures for thousands of years.

  • Give us a ring at (615) 933-9103.

  • Construction is currently underway—targeted to open Summer 2024. Keep up with our progress here and on our Instagram.

  • We partnered with Cedar and Stone sauna builders for our facility. Based in Duluth, MN, Cedar and Stone is leading the resurgence of American sauna—they were recently featured in a New York Times article highlighting Minnesota sauna culture. Make sure to tell ‘em Framework sent you!

  • We partnered with Cold Tub for our facility—the most trusted name in commercial cold tubs. You’ll find their products in locker rooms of organizations like the Boston Celtics, Cincinnati Reds, Miami Dolphins, Los Angeles Rams, USA Olympics and the US Military. You can learn more and purchase here.

  • Framework is open Thursday–Saturday from 9 A.M. to 6 P.M. and Sunday from 10 A.M. to 5 P.M.

  • We sure do, and we’d love to chat. Email marketing@joinframework.com and we’ll talk shop.

  • Absolutely. Email marketing@joinframework.com and we’ll get the ball roling. You can also see examples of past groups and special events on our Instagram account @joinframework.

  • Serene. Distraction-free. Screenless. Framework is a fully immersive social studio, best experienced without your phones, laptops, or other devices in tow. Honor your sessions as a proper break, sans screens, so you can get back to your day more refreshed than if you were resting with your phone. Also—you know—phones and water and sauna heat aren’t the best of friends. If you are bringing devices in, make sure they are silenced and safe in a locker with your other belongings.

  • This one’s simple: Any form of sexual conduct is strictly prohibited. We have zero tolerance for any inappropriate, unwanted behavior towards Framework guests and employees. This includes any photography in our public ‘wet’ sauna and plunge areas and in our locker rooms.

  • We hold ourselves to the highest cleanliness standards, and hygiene is paramount in effort. On behalf of our saunas, plunge tubs, and your fellow Framework guests, take a quick shower before entering the sauna or cold plunge—including between the two.

  • The only gear you need to get one of the most rewarding workouts is a swimsuit. Make sure to come to your session wearing one, whether you change before heading to the studio in one or use our changing rooms when you arrive.

  • Building a foundation for your health should know no boundaries. Our commitment to creating a welcoming and inclusive space is clear: Framework welcomes all adults, regardless of their gender, race, ethnicity, sexual orientation, ability, or background.

  • Your body will give you signals. Pay attention to your sweating or shivering, your breathing changes, and your heart rate. If you can only do 30 seconds of cold, clock 30 seconds. If you can only do five minutes of sauna, do so. Duration is much less important than showing up consistently and frequently. We’re here to coach you through additions and augmentation as you ignite your practice—don’t hesitate to tap a Framework employee to discuss your goals, needs, and ideal experience.

  • Framework works best when your exposure workouts are frequent and consistent. We encourage you to book your sessions in advance—to maintain the flow of scheduled sessions. To maximize your time in the heat and in the cold.

Build the foundation for your health.