Almost everyone has the same first question, but few say it out loud.
People ask about the temperature, how long to stay in, or what to bring. But what they really want to know is if they’ll embarrass themselves.
You won’t. No one is watching. That’s the main thing, and the rest of this page explains the details.
What is a hot and cold session?
You get hot, you get cold, you rest. Then you do it again.
That’s the whole practice. People in Finland have done this for two thousand years, and every version since follows the same three steps.
At the Garden, each session lasts three hours, and you can use that time however you like. Most people do three or four rounds. Some do two and spend the rest of the time relaxing under a tree, which is a perfectly good way to enjoy the wellness garden.
There’s no set schedule. No one will signal you to move on.
How long do you stay in the sauna?
Ten to fifteen minutes for most people. Less on your first go.
The sauna is kept at 80 to 90°C. If it’s your first time, start with eight to ten minutes and see how you feel. There’s no need to push yourself.
The best time to leave is when you stop enjoying it. Don’t worry about the timer or what others are doing. Everyone’s heat tolerance is different, and it can change from week to week based on your sleep and what you’ve had to drink.
Two things worth knowing on your first visit.
Sit on a lower bench at first. The top bench can be up to fifteen degrees hotter than the bottom one. Start low, and move up if you want more heat.
The steam makes a big difference. When water is poured on the stones, the air doesn’t actually get hotter, but it feels like it does right away. If it’s your first time, it might surprise you, and that’s normal.
How long do you stay in the ice bath?
One to three minutes. Two is plenty.
The water is very cold. It’s not just bracing or refreshing—it’s truly cold. The first fifteen seconds can feel uncomfortable, and your body will quickly let you know it’s a shock.
After that, the discomfort fades. Around thirty seconds in, your breathing settles, and you might start to feel calm. That’s the feeling many people return for.
Get in slowly. Sit down fully instead of hovering. Breathe out slowly and for a long time. The gasp reflex is real, and the best way to handle it is to breathe out longer than you breathe in.
Leave the ice bath when you choose to, not just when your body starts to panic. Learning to tell the difference is a big part of the experience.
Do you have to do the ice bath?
No. Plenty of people don’t, and nobody comments.
You can spend the whole three hours in the sauna and skip the cold bath entirely. That’s a perfectly good session, and plenty of first-timers choose to do just that.
The cold bath isn’t a test—it’s just an option.
What do you do in between?
Nothing. This is the part most people skip, but it’s actually important.
The rest between rounds isn’t wasted time. This is when your body recovers—your heart rate settles, blood returns to your skin, and you get that relaxed, loose feeling that’s the real goal of the session.
Rest for at least five to ten minutes. Sit down, drink some water, and maybe look at a plant. Don’t jump back in just because you feel fine—feeling fine is the result of resting.
The garden has shade and somewhere to sit. Use it.
What should you bring?
Swimmers, a towel, and water. That’s it.
Swimmers or shorts. Something you’re happy to be wet in.
A towel. Two if you like — one to sit on, one to dry off.
Bring water—more than you expect. You’ll sweat much more than you realise, since it evaporates before you notice.
Sandals or thongs if you want them. The ground is warm.
Don’t come after a big meal, with a hangover, or with a strict plan. Any of these can make the experience less enjoyable.
Is it actually good for you?
There’s good evidence for the benefits of heat, but less for cold. Be cautious of anyone who claims to be certain about either.
The most-cited work is Finnish. A cohort study followed 2,315 middle-aged men for around twenty years and found that men using a sauna four to seven times a week had lower rates of fatal cardiovascular events than men going once a week. [1] Frequency tracked with the outcome.
This study is observational, so it can’t prove that the sauna caused the results—the authors mention this themselves. Still, it’s a large study over many years and suggests a possible link.
There’s much less clear evidence for cold water immersion. Some studies support its use for recovery, but many confident claims go beyond what the data shows.
Here’s what we know: regular heat exposure seems to be good for you; cold feels amazing; but research is still ongoing, and people in many countries have combined both for generations without waiting for studies to confirm it.
If you have a heart condition, are pregnant, or take medication that affects blood pressure, talk to your doctor before trying either. This is real advice, not just a disclaimer.
Where can you do this near Bangkok?
RönYen Wellness Garden is in Ban Suan, Chonburi. About ten minutes from Central Chonburi and roughly ninety minutes from Bangkok.
We’re open from Thursday to Sunday. Each session lasts three hours and costs ฿450. You need to book in advance, as we don’t accept walk-ins. This helps keep the garden peaceful, which is what we aim for.
The last session starts at 5 pm and the doors close at 8 pm.
We’re located in a gated community. When you book, you’ll receive directions, and we’ll open the gate for you. Please don’t rely only on the map pin.
RönYen means hot and cold. ร้อนเย็น. It’s not just a clever name—it’s a simple description.
Founding Members
We open on 30 July. Until 3 September, you can become a Founding Member and pay ฿315 a session instead of ฿450. That’s 30% off, and it’s for life.
After 3 September, the window closes, and the price is ฿450. Founding Members keep ฿315 permanently.
That’s the whole offer. There are no tiers, no upsells, and no membership cards.
FAQ
How long should you stay in a sauna as a beginner?
Eight to ten minutes on your first visit. Sit on the lower bench, where it’s cooler, and get out when you stop enjoying it rather than when a timer says so.
How long should you stay in an ice bath?
One to three minutes. Two is plenty for most people. Get in slowly, sit down properly, and breathe out longer than you breathe in.
Do you have to do the cold plunge?
No. You can use the sauna for the entire session without getting into the cold water. Around a third of first-timers do exactly that.
What do you need to bring to a sauna session?
Swimmers, a towel and water. Sandals if you want them. Avoid a large meal beforehand.
Where can you try a sauna and an ice bath near Bangkok?
RönYen Wellness Garden is in Ban Suan, Chonburi, about ten minutes from Central Chonburi and ninety minutes from Bangkok. Open Thursday to Sunday, three-hour sessions from ฿450, advance booking only.
