For first-timers
Ice Bath for First-Timers in Ao Nang
Never done contrast therapy before? You’re exactly who Growth Club is built for. The first cold plunge is a shock — but it’s also where the magic is, and the staff will walk you through it.
Here’s what to expect on your first visit, how to ease in safely, and what to bring.
What to expect your first time
You start in the heat — the 80°C Finnish sauna or the herb-scented steam room — until you’re properly warm. Then you ease into the cold: the iskall ice bath (5–7°C) or the gentler fjord plunge (9–12°C). The first 10–20 seconds feel intense; focus on slow, controlled breathing and it settles. Warm back up in the geysir hot bath, rest on the lawn, and repeat. Two or three rounds is a great first session.
How to ease in safely
A few simple rules make the first time go well:
- Start warm, then enter the cold slowly — no need to dunk your head
- Keep your breathing slow and controlled; that’s the whole skill
- Begin with 30 seconds and build up; get out if you feel unwell
- Don’t do an ice bath after alcohol, and tell staff about any heart conditions or pregnancy
What do I need to bring?
Just swimwear. Towels (plush and scented — a guest favourite) and small lockers are provided. Growth Club is open to ages 13+, and the friendly, English-speaking staff are happy to guide first-timers through their first round.
What guests like you say
“Worth EVERY penny. Seriously one of the best places I have been. So relaxing… I will be back everyday!!!!! Sauna is HOT!! And had 2 cold plunges! Steam room had real grass herbs. 100% amazing!!! You guys deserve 10 stars!!!”
“The newly opened sauna and ice bath club is exactly what this area needed. The facilities are modern, spotless, and beautifully designed. The sauna gets perfectly hot, and the ice bath is an incredible experience — intense, refreshing, and deeply revitalizing. Whether you’re an athlete, into biohacking, or just looking to unwind and recharge, this place is a must-visit. Krabi just leveled up.”
“Really enjoyed my visit. There are some small lockers you can use here and you also get a nice smelling fluffy towel to use. Two different cold baths and a hot tub is great too. Steam room and sauna are great.”
Frequently asked
The first 10–20 seconds are the hardest — then your breathing settles and it becomes manageable. Start warm, enter slowly, keep your breath calm, and begin with just 30 seconds. The staff will talk you through it.
Only swimwear. Plush, scented towels and lockers are provided on-site. It’s an over-13s space to keep the atmosphere calm.
For healthy adults, easing in gradually with controlled breathing is safe and well-tolerated. Avoid it after alcohol, never push through feeling unwell, and check with a doctor first if you have a heart condition, are pregnant, or have other medical concerns.
This page is general information, not medical advice. Heat and cold exposure carry real risks — if you have a heart condition, high blood pressure, are pregnant, or have any health concern, consult a doctor before your first session.
Keep reading
How-toHow Long Should You Stay in an Ice Bath?
A practical, safety-first guide to ice bath timing: durations by goal and experience, the 11-minute rule, breathing, warning signs, and warming up.
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How-toContrast Therapy: The Hot–Cold Ritual, Explained
A clear, evidence-honest guide to contrast therapy: the hot-cold physiology, a step-by-step protocol, real benefits, common mistakes, and session flow.
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