Training breaks the body down. Recovery is what builds it back. Learn how sauna and cold plunge work together to support endurance, reduce soreness, and help runners prepare for and recover from marathon weekend.

Trying to decide between Framework’s two Nashville studios? Both offer traditional sauna and cold plunge contrast therapy, but the experience is different. Flagship is a full indoor-outdoor space with more amenities, while Backyard is a simpler, fully outdoor option with a lower price point and more casual feel.

Contrast therapy teaches the body through change: heat to cold, expansion to contraction, effort to rest. At Framework, guided sauna and cold classes have always reflected that principle. This month, yoga returns as another way to move through the cycle.

Winter pulls us indoors, but your biology still expects light, air, and environmental variation. Peer-reviewed research shows that even brief outdoor exposure supports circadian rhythm, metabolic flexibility, and nervous system regulation. Here’s why Framework keeps the outdoors at the center of the experience, even in winter.

Winter calls for slower, more intentional rituals. Guided sauna at Framework blends heat, breathwork, gentle movement, and optional cold exposure to support circulation, recovery, and nervous system regulation. In this Q&A, yoga and sound healing facilitator Valentina Ruiz explains what guided sauna is, who it’s for, and why it’s especially supportive during winter.

Your nervous system learns through repetition. This guide explores the vagus nerve and explains how the controlled contrast between sauna, cold plunge, and recovery cycles at Framework help your body reset more efficiently.

Framework membership just got easier to say yes to. With lower monthly pricing, more guest passes, included SAVA Sound Pod sessions, and expanded access across locations, our updated memberships are designed to help you show up more often and share the practice more freely. It’s the same commitment to consistency, now with more room to breathe.

Cold exposure has become a cultural moment, but the real magic is in the physiology. Curious about what cold plunging actually does for your body? We partnered with our Medical Advisor, Dr. Amy Price Neff, to answer your most common questions—from the dopamine surge to metabolic support, nervous system benefits, and how to find the right temperature for you.

Viral posts say cold plunges are “bad for women.” The research doesn’t. What matters is dose, temperature, timing, and you. In contrast with sauna, cold helps train calm under pressure while heat builds cardiovascular capacity. Doctor-reviewed guidance, expert quotes, and practical protocols inside.

We’ve paired up with STAT Wellness—a medical partner of our studio with an integrative practice known for smart testing and practical coaching—to offer a Framework recovery blood panel. It’s designed to track allostatic load and metabolic health over 90 days of regular heat and cold practice.

The lot directly next to Framework is now paid parking. Members and guests can continue to park free behind/above our space on Rains Ave (behind the patio).

Starting Friday, August 22, Framework has a new backyard. Our fully outdoor East Nashville space brings the same 190° sauna (built for up to 12 people), solo and two-person cold tubs at multiple temps from 40–60°F, and our signature high-design, high-vibe atmosphere—just closer to home for our East-side crew. Outdoor showers keep the flow going, while a restored 1900s home offers changing rooms, lockers, and bathrooms for comfort between rounds.

Infrared had its moment—but now, Nashvillians are embracing something more elemental. At Framework, our traditional Nordic saunas pair full-spectrum heat with cold plunge contrast to reset the nervous system, support recovery, and create space for presence. In this post, we explore why more people are switching from infrared to traditional sauna, what makes the experience different, and how you can start your own ritual—right here in Nashville.

This summer, we’re extending the Framework experience outdoors. From cold plunge days and guided breathwork workouts to sunny lounge sessions and private group events, there’s no better time to take your nervous system reset into the open air. Whether you’re planning a wellness weekend or just want a fresh post-sauna breeze, we’ve got space for you.

At Framework, sound isn’t background—it’s part of the practice. From custom spatial mixes and original compositions to the frequencies used in our SAVA Sound Pod, every corner of the studio is designed with sonic intention. Learn how we collaborate with audio artists like Father, tailor the vibe across each zone, and bring the Framework feeling to life through playlists and live DJ sets.

The Café at Framework is now open—Nashville’s first non-alcoholic café designed specifically to support nervous system recovery and post-session replenishment. Located on the second floor of our Wedgewood Houston studio, The Café offers zero-proof cocktails, bespoke tea elixirs, functional coffee drinks, clean snacks, and more. Created in collaboration with local partners like Bitter Earth Libations, Crema Coffee, and Radish Kitchen, it’s a space to refuel, reconnect, and extend the Framework experience. Come sip with us (no booking required).

Breathwork isn’t just the missing link to a better cold plunge—it’s the foundation of a healthier nervous system. Starting this May, Framework is partnering with Aleks from Detox House to bring weekly breathwork classes to Nashville. These sessions combine conscious connected breathing and breath holds to improve oxygen efficiency, build resilience, and support recovery on a cellular level. Whether you’re new to breathwork or looking to deepen your practice, Detox House Breathwork: Regulate + Recover is designed to help you reconnect with the most powerful tool you already have—your breath.

Framework is now home to Nashville’s first vibroacoustic sound bath experience—the SAVA Sound Pod. Backed by neuroscience and designed for full-body immersion, this sensory-forward session helps you reset your nervous system, recover faster, and reconnect with yourself. In this post, we explore what makes SAVA different, why sound belongs alongside heat and cold, and how you can experience it for yourself.

We go behind the scenes of our Cedar & Stone-designed flagship studio in Wedgewood-Houston. A minimalist, sun-washed build housing two generous saunas, cold tubs at varying temps, indoor-outdoor flow, private rooms for small-group resets, and a Café…Framework is built for sweat and stillness spark something deeper.

Before stepping into the rejuvenating experience of Framework’s flagship studio, here’s everything you need to know. From booking your session to what to bring, this guide ensures you make the most of your sauna and cold plunge experience. Whether it’s your first visit or you’re a returning guest, we’ve outlined all the essentials so you can arrive feeling prepared and ready to unwind.