Frequently asked questions

Monday to Friday 07:15-11:00 and 16:30-21:00. Saturday and Sunday 08:30-13:00 and 17:00-21:00. Last entry is 60 minutes before close.

All bookings happen online at ilo-studios.com/book. Choose your experience, book it, and arrive 10 minutes before your session starts.

Yes, if there are slots available and the studio is open. Most classes fill up quickly so we recommend booking in advance. Walk-ins are accommodated only when there is space.

Most sessions last one hour, unless we communicate otherwise. The experience always combines breathwork, sauna and ice.

Swimwear and yourself. We provide towels for members, lockers, showers, amenities and water. Flip-flops are optional but we encourage a barefoot experience for grounding.

No. The space is built for bare feet from the moment you change.

We share the same lineage of cold exposure and conscious breathing, but we are not a Wim Hof Method studio. Our breathwork protocols are designed in-house and adapted to a structured group session that combines sauna, breath and cold in one hour.

Three things show up first: better sleep, faster recovery from training, and a clearer head under stress. Beyond that, sauna use is associated with up to 63% lower cardiovascular mortality risk in frequent practitioners, and cold exposure produces sustained focus through norepinephrine elevation.

A spa is built for comfort. A gym is built for performance. ILO STUDIOS is built for shared discomfort: a structured 60-minute session of heat, breath and cold, guided in a group. Different intent, different result.

Conscious breathing trains the autonomic nervous system. Studies show 20-30% gains in stress resilience and 15-25% drops in cortisol after structured programmes. The day-to-day version: you fall asleep faster and react slower to small things.

It widens the gap between stimulus and response. Slow nasal breathing pulls you out of autopilot and into the body. After a session most people describe a quiet alertness that lasts hours.

Common, not dangerous. The facilitator will see it and slow you down. If it ever feels like too much, you stop, breathe normally, and rejoin when ready. Never practice intense breathwork standing or in water without supervision.

A traditional Finnish sauna, the largest in Barcelona, with capacity for 24 people. Wood-lined, heated by electric stove with löyly stones, run between 85 and 95°C.

Aufguss is a guided sauna ritual originally from German-speaking Europe. The facilitator pours essential-oil-infused water over the stones and circulates the heated air with a towel, building structured waves of intensity over 8-12 minutes.

Repeated heat exposure trains your cardiovascular system in ways similar to moderate exercise. Long-term studies link frequent sauna use with up to 63% lower risk of cardiovascular mortality. Short-term: muscle relaxation, better sleep, and the parasympathetic drop that follows the cold plunge.

We hold it between 85 and 95°C. Hot enough for a real heat-shock response, controlled enough that most people can stay 10-15 minutes per round.

10-15 minutes per round is the sweet spot. Leave when you feel meaningfully heated, not exhausted. The point is the contrast that follows, not endurance.

Cold immersion reduces post-exercise inflammation and muscle soreness by 20-30% in published studies. It also produces an acute norepinephrine spike of up to 530%, which translates into sharper focus and elevated mood for hours afterwards. Long-term, the practice trains stress resilience.

Four baths at 3°C, 7°C, 9°C and 15°C. All built in AISI 316 marine-grade stainless steel. Beginners start at 15°C. Advanced practitioners progress through colder baths in the same session.

1 to 3 minutes is enough at most temperatures. At 3°C, 30 seconds to 1 minute does the job. The benefit comes from the response your body produces, not from how long you suffer.

It is normal. The first 20 seconds are the hardest. Our facilitators coach slow nasal breathing throughout, and you can step out at any moment. Most people who panic in their first session do not in the second.

Yes. The protocol is built around it. A typical sequence is sauna, then 15°C, then sauna again, then a colder bath. Your facilitator will guide the progression based on how your body responds.

Because the practice works on accumulated dose. Three months is the window where most people experience meaningful change in sleep, mood and recovery. After the initial period, memberships roll month-to-month.

If you plan to come more than 4 times a month, a membership is cheaper and locks in your habit. Packs are better if your schedule is irregular or if you want to test the practice without commitment. Most people start with the Discovery Pack and decide from there.

After the initial 3 months, you can cancel anytime by writing to hello@ilo-studios.com with at least 14 days notice before your next billing cycle.

Cancellations made at least 12 hours before the session restore the credit to your account. Cancellations within 12 hours forfeit the credit. The 12-hour window protects the group: a no-show is a missed seat in a class of 8 to 12.

Yes. Bring whoever you want as long as they have their own booking. All our memberships include a monthly +1 to invite friends and family.

Yes. We host private group sessions for teams, retreats, and birthdays. Email hello@ilo-studios.com with the date and group size and we will tailor a session.

Yes. The Discovery Pack (3 sessions for €45) is designed for first-time visitors. The facilitator will walk you through the breath, the heat and the cold, and you start at the warmer baths.