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.

At Framework, we understand that everyone's journey with sauna and cold plunge therapy is unique. Whether you thrive in a lively group setting, savor the tranquility of solo sessions, prefer the controlled environment indoors, or seek the invigorating touch of nature outdoors, our flagship studio offers diverse setups to match your rhythm. Explore how you can tailor your experience to align with your personal recovery and wellness goals.

Hydration is a key part of any sauna routine, but knowing when and how to drink water can make all the difference. From pre-session preparation to post-sauna recovery, the way you hydrate impacts your overall experience. This guide breaks down optimal hydration practices to help you feel refreshed, avoid dehydration, and maximize your time in the heat.

Sound healing is more than just relaxation—it’s a full-body experience that aligns frequency and vibration to promote balance, clarity, and restoration. At Framework, sound therapy sessions use tuning forks and intentional frequencies to create a deep sense of calm. This guide explores how sound impacts the body and mind, offering a unique path to stress relief and energetic alignment.

Social health thrives in third spaces—places beyond home and work where people gather, connect, and build community. At Framework, sauna and cold plunge sessions create an environment for meaningful conversations and shared experiences. This guide explores how third spaces foster deeper relationships, improve mental well-being, and offer a much-needed sense of belonging.

Sauna traditions span cultures, carrying deep-rooted rituals that go beyond relaxation. From structured protocols to spiritual significance, understanding these traditions helps foster respect and a more intentional sauna experience. This guide explores how to honor the wisdom behind sauna practices while incorporating them into modern wellness routines.

Non-alcoholic beverages are no longer just substitutes for alcohol—they’re redefining how we socialize and prioritize wellness. From adaptogenic drinks that promote relaxation to functional mocktails packed with botanical benefits, the movement toward mindful drinking is growing. This guide explores key trends shaping the future of social drinking.

Hydration isn’t just about water—electrolytes play a crucial role in maintaining fluid balance, preventing fatigue, and supporting muscle function. But what happens when your electrolyte levels drop too low? Understanding the signs of imbalance and how to replenish essential minerals can make all the difference. This guide explores how electrolytes impact hydration and when extra replenishment is needed.

Framework’s partnership with TruMed allows members to use HSA and FSA funds for sauna, cold plunge, and other wellness experiences. By obtaining a letter of medical necessity, qualifying expenses can be reimbursed—making holistic health more accessible. This guide explains how to take advantage of your HSA/FSA benefits through TruMed.

The Wim Hof Method combines cold therapy and breathwork to support both physical and mental resilience. At Framework, this practice is helping Nashvillians use cold exposure as a tool for trauma recovery, stress management, and overall well-being. This guide explores how controlled breathwork and ice baths create profound physiological and emotional benefits.

Dr. Patrick Owsiak, Command Surgeon at Special Operations Command Central, shares insights on optimizing resilience, recovery, and human performance in high-stress environments. In this conversation, he discusses the physiological demands of elite military operations, the role of cold exposure and recovery, and strategies for long-term health.

Dr. Amy Price Neff believes that true wellness comes from blending conventional medicine with holistic, integrative practices. In this conversation, she shares insights on functional medicine, lifestyle-driven healing, and the role of integrative care in addressing the root causes of illness. Discover how Mindstream Integrative Medicine is redefining healthcare.