A free 5-day mini course
The Sauna
Host.
Become the host your friends will remember.
Five days. Five gatherings you can host. One method — the same one we teach the leads in our studio.
Why this course exists
The sauna and the cold
are the capsule.
Connection is the medicine.
Most people with a sauna at home are using it alone. Which works — the research is real. But the biggest unlock isn't the heat or the cold. It's what happens when you do it with people you love, in a container someone took the time to build.
This course is how we teach that container.
The curriculum
Five days.
One method.
One short lesson a day for five days. Each lesson gives you one thing you can try, and one workbook page you can keep. By Day 5, you pick your theme and host.
- Day 1
Why We Gather
Why connection is the real medicine, and why you've been doing this alone.
Read free → - Day 2
Setting the Container
The four-sentence arrival script that sets emotional safety in 90 seconds.
Gated - Day 3
Heat and Breath
Two breathwork patterns any host can lead — even with guests who've never tried breathwork.
Gated - Day 4
Ice and Integration
The three-step move in the 60 seconds after the plunge — the part almost every host misses.
Gated - Day 5
The Close and The Choice
Pick your theme — women's circle, men's gathering, milestone, book club, or couples night — and walk away with a full 90-minute plan.
Gated
Lesson 1 is free to read. Lessons 2–5 and the 26-page workbook unlock when you join — a single email, no payment, no credit card.
The themes
Five gatherings.
One method.
On Day 5, you pick one. Each theme comes with its own invitation script, 10 conversation prompts, a 90-minute flow, a playlist, and the group-text script for afterward.
Theme 01
Women's Circle
The girls' night you've been meaning to host.
4–6 women. Intentional conversation. The gathering you wish existed.
See the full plan →
Theme 02
Men's Gathering
Depth without the workshop.
4–6 men. Honesty without the therapist in the room. What men's retreats gesture at but rarely deliver.
See the full plan →
Theme 03
Milestone Celebration
Birthdays and thresholds done differently.
4–8 people. A birthday, a bachelorette, an anniversary, a big transition — marked in a way people remember.
See the full plan →
Theme 04
Book Club
Where the book becomes the excuse.
4–6 people. The gathering where the contrast therapy is what gets the conversation past plot summary.
See the full plan →
Theme 05
Couples Night
Date night, reimagined.
2 couples or 3. The together-practice that rebuilds presence — contrast therapy as the conversation starter most relationships have been missing.
See the full plan →
Who's behind it
Heat.
Ice.
Repeat.
The Sauna Host comes from the team behind a sauna and cold plunge studio in Tampa Bay, where guided contrast therapy is what we do every day.
We train leads in what we call the Bio/Psych/Social Method — a combination of thermal science, nonviolent communication, and trauma-informed facilitation. This course is a taste of that method — simplified, made beautiful, and handed to you free.
Building a sauna?
The guides.
Two downloadable guides for anyone planning a sauna at home — what it really costs, and how to build one that lasts in heat and humidity.
Questions, answered
Everything you
want to ask.
Yes. The full 5-day course and the 26-page companion workbook are free. We built it as a sampler of our full instructor training — some of you will want more; most won't. Either way, the course is yours to keep.
Ready?
Five days.
One gathering.
Free.
Day 1 arrives the second you sign up. By Day 5, you'll have everything you need to host your first gathering.