Plunsana · St. Petersburg, FL

Guided Classes: Breathwork & Contrast

Instructor-led sessions that combine breathwork, contrast therapy, and nervous system education. The best way to experience everything Plunsana offers in a single session.

Guided class at Plunsana studio in St. Petersburg, FL
What to Expect

Led by Instructors Who Live This Practice

Guided classes at Plunsana are structured sessions led by instructors who walk you through the full protocol: breathwork, sauna, cold plunge, and the nervous system education that ties it all together.

These aren't fitness classes. They're guided experiences designed to teach you how your body responds to heat, cold, and controlled breathing, so you can build a practice that works on your own.

Classes are ideal for beginners who want to learn the protocol with guidance, and for experienced practitioners who want to go deeper with an instructor pushing the pace.

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What's Included

A Complete Session, Start to Finish

Guided Breathwork

Every class begins with structured breathing protocols. The instructor guides you through rounds that activate your vagus nerve, regulate your nervous system, and prepare your body for the contrast work ahead.

Contrast Therapy Rounds

Move through multiple rounds of sauna and cold plunge as a group, with coaching on timing, breathing through the cold, and how to push your edge safely. The instructor sets the pace.

Nervous System Education

Learn why each modality works, how your autonomic nervous system responds to heat and cold, and how to apply what you learn in the studio to stress management, recovery, and performance in daily life.

How It Works

What a Guided Class Looks Like

1

Arrive & Connect

Show up 5–10 minutes before class starts. The instructor introduces the session, sets the intention, and walks newcomers through the space and protocol.

2

Breathwork Opening

The group moves through guided breathing rounds in the dedicated breathwork space. This anchors the session and shifts your nervous system before the contrast work begins.

3

Contrast Rounds

Alternate between sauna and cold plunge with the group. The instructor coaches you through each transition, including breathing cues for the cold. Typically 3–5 rounds.

4

Close & Integrate

Finish with a final breathwork cooldown and a few minutes of stillness. The instructor closes the session. You leave with the tools and understanding to practice on your own.

Group guided session at Plunsana
Schedule

Book a Guided Class

View available classes and reserve your spot. Classes are included with memberships or can be booked as a drop-in.

Guided Classes FAQ

No experience needed. Guided classes are designed for all levels. The instructor meets you where you are and coaches you through every step. Many members start with a guided class before doing self-guided sessions on their own.
Yes. Guided classes count as a visit on any membership plan. Drop-in visitors can also attend at the regular drop-in rate. Check the schedule above for upcoming class times.
Guided classes are typically 60–90 minutes, including breathwork, contrast rounds, and integration time. The instructor manages the pacing so you get the full experience without feeling rushed.
We recommend booking your spot in advance since class sizes are limited. Use the booking widget above to see available times and reserve your spot. Walk-ins are welcome if space is available.

Experience the Full Protocol, Guided

Breathwork. Contrast therapy. Nervous system education. All in one session, led by an instructor who lives this practice.

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