Guided Breathwork, Ice Baths and the Biggest Sauna in Barcelona
Bailén 56, Barcelona
The protocol
Heat. Breath. Cold.
Three practices, one structured session. The order matters.
Finnish Sauna
The largest sauna in Barcelona. ~90°C, capacity for 24. Heat is the first language of the protocol — it loosens the body before anything else asks of it.
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Breathwork
Guided breathing as the bridge between heat and cold. Trains the autonomic nervous system — slows the heart and widens the gap between stimulus and response. Bookends every session.
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Ice Baths
Four baths, 3°C to 15°C, marine-grade stainless steel. Cold sharpens what the heat softened. You pick the temperature — the protocol holds the rest.
Learn more →The science
What the data says
Peer-reviewed research, not vibes.
- 63%
- lower cardiovascular mortality risk in frequent sauna users
- +530%
- norepinephrine spike during cold exposure: sharper focus, elevated mood for hours
- 20–30%
- less muscle inflammation and soreness after exercise
Find us
Bailén 56
In the heart of Eixample, between Sagrada Família and Passeig de Gràcia. Metros: Tetuan (L2, 4 min walk) and Girona (L4, 6 min walk).
Mon–Fri 07:15–11:00, 16:30–21:00 Sat–Sun 08:30–13:00, 17:00–21:00
FAQ
Common questions
Where can I do ice baths in Barcelona?
ILO STUDIOS is Barcelona's largest dedicated ice bath and sauna studio, at Bailén 56 in Eixample. We run guided sessions and open access to ice baths, Finnish sauna, breathwork and recovery spaces.
How much does a session cost?
A single drop-in is €32. The Discovery Pack is €45 for 3 sessions. Larger packs bring it down to €19.80 per session, and the Unlimited Membership is €250 for up to 30 sessions a month.
Do I need experience?
No. Our guided sessions are designed for every level, from beginners to advanced practitioners. We recommend starting with the Discovery Pack (€45 for 3 sessions in 30 days).
Are ice baths safe?
Yes, when practised in a guided, controlled environment. All sessions are supervised by trained facilitators. People with heart conditions, hypertension or who are pregnant should consult their doctor before participating.
What should I bring?
A swimsuit and yourself. We provide 2 towels to all our members, lockers, showers and water. No need to bring anything else.
What is contrast therapy?
Contrast therapy alternates heat (sauna at 80–90°C) with cold (ice baths at 1–15°C), combined with conscious breathing, to stimulate circulation, accelerate muscle recovery and improve mental health.