Lost in Float · Lincoln, NE
Sweat.
Chill.
Feel Unstoppable.
Sauna + cold plunge in your own private suite. The most powerful recovery and performance tool available — and most people in Lincoln have never tried it.
195°F
The Fire — Traditional Sauna
Blood vessels dilate, mimicking moderate cardio. Heat shock proteins surge to repair cells. Muscles loosen, tension drains, and growth hormone spikes. Your body activates every repair mechanism it has.
45°F
The Ice — Cold Plunge
Norepinephrine rises 200-300% — the most reliable neuroendocrine response in cold therapy research. Dopamine surges up to 250% for hours. Cold shock proteins activate to protect and repair cells. Inflammation flushes out, brown fat activates, and you walk out with that rare "quiet mind, alive body" feeling.
“
I’ve been coming for years, floating first, and now also sauna and cold plunging. The facilities are top notch, always immaculately clean. The staff and owner are amazing, friendly, and very knowledgeable. It’s my happy place to go to relax and reset my soul.
T
Tony Demma
Google Review · ★★★★★
What is contrast therapy?
Your body has a built-in recovery system. This activates it.
Here's what most people don't know. Your circulatory system can be exercised — not just your muscles. However, it requires something most gym routines never do: rapid temperature change.
When you alternate between heat and cold, your blood vessels do something remarkable:
They rapidly dilate and constrict — over and over — creating what researchers call a "vascular pump." As a result, circulation improves dramatically, inflammation clears, and nutrients flood into your tissues. Furthermore, your nervous system learns to toggle between stress and recovery more efficiently.
The result is something that feels almost impossible to describe until you've experienced it. You feel simultaneously exhausted and electric. Calm and sharp. Like your body just hit a hard reset.
200–300%
Norepinephrine increase from cold plunge exposure
~188
Extra calories burned per day with regular cold exposure (meta-analysis)
45%
Increase in brown fat volume with repeated cold sessions
100%
Private suite — just you and your guest
The science
Why alternating changes everything.
Heat and cold each produce powerful effects on their own. However, when you alternate between them, something synergistic happens that neither produces alone. The vascular pump effect, the neurochemical cascade, the hormonal response — they stack and compound each other in ways that researchers are still fully mapping. What we know for certain: it works.
Heat Response
Our sauna runs at 195°F — genuinely hot, not the mild warmth of most gyms. As a result, heat shock proteins surge to repair damaged cells. Growth hormone increases by up to 300%. Furthermore, your heart rate rises to match moderate cardio, delivering cardiovascular benefits without impact. Muscles loosen and tension that's been building for weeks drains away.
Cold Response
At 45°F, norepinephrine rises 200-300% within minutes — the most consistent neuroendocrine response in cold therapy research. Dopamine increases up to 250%, producing a sustained mood and focus elevation that lasts hours. Additionally, cold shock proteins (RBM3) activate to protect and repair cells. Metabolic rate jumps significantly, brown fat activates to burn calories as heat, and inflammation flushes out.
The Combined Effect
Alternating between fire and ice creates a vascular pump — your blood vessels rapidly dilate and constrict, improving circulation and accelerating the clearance of metabolic waste and lactic acid. Moreover, your autonomic nervous system gets trained to move between stress and recovery states more efficiently. The result: you become more resilient, not just more recovered.
The protocol
How to do Fire & Ice right.
Research consistently shows that 3-4 rounds produce the best results. However, beginners can start with 2 rounds and build from there. Always listen to your body.
10–15
Minutes · Sauna
🔥 The Fire
Settle into the sauna at 195°F. As a result, blood vessels dilate and your body begins sweating out toxins. Furthermore, your heart rate climbs, mimicking the cardiovascular benefits of moderate exercise. Breathe slowly and deeply.
2–3
Minutes · Cold Plunge
❄️ The Ice
Move directly to the 45°F plunge. Focus on your breathing — slow, controlled exhales. As a result, norepinephrine spikes and blood vessels constrict, flushing waste from your tissues. Stay calm. The cold is the medicine.
3–4x
Rounds · Total Session
🔄 Repeat
Return to the sauna. Repeat the cycle 3-4 times. End on cold for maximum anti-inflammatory benefit and the sustained dopamine elevation. Moreover, ending cold accelerates fat metabolism post-session.
Pro tip: Hydrate well before your session and bring water into the suite. Additionally, avoid eating a large meal within 90 minutes of your session. The effects are significantly more pronounced on a light stomach.
What Fire & Ice treats
Everything you want to fix.
Muscle Recovery
Contrast therapy reduces muscle soreness by up to 40% compared to passive rest. As a result, athletes recover faster between sessions and maintain higher training volumes. Furthermore, the vascular pump effect improves circulation and helps clear lactic acid and inflammation more efficiently than rest alone. Used by professional athletes worldwide.
Focus, Mood & Brain Health
Norepinephrine rises 200-300% from cold exposure — producing sharp alertness and focus. Additionally, dopamine increases up to 250%, creating a sustained mood elevation that lasts hours. Furthermore, cold shock proteins like RBM3 activate to protect neurons and support memory and learning. Regular cold exposure is one of the most accessible ways to support long-term brain health.
Weight Loss & Metabolism
Cold exposure is one of the most potent natural activators of brown adipose tissue (BAT) — fat that burns calories to generate heat. As a result, energy expenditure rises meaningfully (research shows ~188 kcal/day on average with regular cold exposure). Furthermore, with repeated sessions, BAT volume can increase ~45% and cold-induced metabolism more than doubles. Not a miracle — but one of the cleanest ways to boost calorie burn without extra exercise.
Heart Health
The repeated dilation and constriction of blood vessels during contrast therapy improves vascular elasticity — a key marker of cardiovascular health. Moreover, regular sauna use has been shown in 20+ years of Finnish research to reduce all-cause mortality. Your heart is a muscle. This trains it.
Stress & Anxiety
The combination of heat (which activates the parasympathetic nervous system) and cold (which trains stress resilience) creates a powerful dual effect. Furthermore, cortisol drops significantly after a complete contrast session. Regular Fire & Ice sessions train your nervous system to become harder to rattle.
Skin & Longevity
Heat shock proteins produced during sauna exposure repair damaged proteins at the cellular level. As a result, regular use is associated with slower biological aging. Additionally, the improved circulation from contrast therapy delivers nutrients to skin cells more efficiently. Your skin shows the difference within weeks.
Transparent pricing
Book 45-min session →
Book 60-min session →
Pick your session.
45-Minute Session
$49
Solo session · Perfect for first-timers
$74
With one guest — same private suite
✓Private sauna + cold plunge suite
✓2-3 full contrast rounds
✓Towels & amenities provided
✓Perfect for a focused recovery session
Most Popular
60-Minute Session
$59
Solo session · Full protocol time
$84
With one guest — same private suite
✓Private sauna + cold plunge suite
✓3-4 full contrast rounds
✓Towels & amenities provided
✓Ideal for full recovery protocol
Packages
Save more
Buy sessions in bulk and save. Best for building a regular contrast therapy practice.
- ✓Multiple session bundles
- ✓Lower per-session cost
- ✓Credits valid for one year
Best Value
Membership
From $69/mo
Best deal by far. Monthly credits + 50% off everything + free daily sauna included.
- ✓Monthly Fire & Ice credits
- ✓50% off all services
- ✓Free daily sauna & Tonal
- ✓No commitment
Gift Cards
$25–$500
Give the gift of Fire & Ice. Redeemable for any service, delivered instantly by email.
- ✓Any dollar amount
- ✓Redeemable for any service
- ✓Never expires
Members get 50% off all sessions plus monthly credits, free daily sauna access, and more. See membership tiers →
Memberships
See all membership tiers →
The real results come from showing up regularly.
One session feels great. However, regular contrast therapy builds on itself — your vascular system adapts, your stress resilience improves, and the benefits compound significantly over time. Our membership makes it easy and affordable.
✓Fire & Ice credits included every month
✓50% off ALL additional services
✓Free daily sauna access — every tier
✓Free Tonal digital weight machine access
✓Shareable credits — use for family or friends
✓No commitment — cancel any time
✓Free birthday float every year
✓10% off retail and packages
Starting from
$69/mo
No commitment. Cancel any time.
50% OFF
every service, every visit
Join now →
Or book a single session first
What our members say
Real people. Real results.
★★★★★
“This place is always immaculate. Staff is very friendly and willing to answer any questions. Sauna is the nicest I know of in Lincoln and cold plunges are always plenty cold.”
★★★★★
“Absolutely love the fire and ice. At first I was skeptical and didn’t think I would be able to do the cold plunge — but it was mind over matter and I have gone several times now.”
★★★★★
“This place is top notch, always extremely clean, the staff is incredibly nice and helpful. I love the fire and ice combo — as a professional athlete this has improved my recovery immensely.”
Got questions?
Everything you want to know.
Contrast therapy involves alternating between hot and cold temperatures to stimulate circulation, reduce inflammation, and accelerate recovery. Specifically, it combines sauna heat (the "fire") with cold plunge immersion (the "ice"). As a result, your blood vessels rapidly dilate and constrict — creating a vascular pump that improves circulation and helps clear metabolic waste from your tissues. It's used by professional athletes, executives, and everyday people for recovery, stress relief, and performance optimization.
The benefits are wide-ranging. First, muscle soreness and inflammation reduce significantly — studies show up to 40% less soreness versus passive recovery. Furthermore, circulation improves, metabolism gets a boost, and mood elevates dramatically due to norepinephrine and dopamine spikes. Additionally, regular contrast therapy improves sleep quality, builds stress resilience, supports cardiovascular health, and promotes skin health. Moreover, athletes specifically report improved strength and power output after regular sessions.
Yes — for most healthy adults it is very safe. However, we recommend starting conservatively. Begin with shorter durations: 10 minutes in the sauna and 1 minute in the cold plunge. Then build from there as your tolerance increases over several sessions. If you have heart conditions, high blood pressure, or are pregnant, please consult your doctor before starting contrast therapy.
We recommend starting with the sauna for 10-15 minutes to open blood vessels and prepare your body. Then move directly to the cold plunge for 2-3 minutes. Repeat this cycle 3-4 times, and end on cold for maximum anti-inflammatory benefit and sustained dopamine elevation. However, some people prefer starting cold for an energizing shock — experiment and find what works for you.
Our sauna runs at 195°F — a traditional Finnish-style sauna, genuinely hot. This is significantly hotter than infrared saunas (which run at 120-140°F) and produces more pronounced therapeutic effects. Our cold plunge runs at 45°F. As a result, both are at the optimal therapeutic range for maximum physiological response.
Infrared saunas heat your body directly at lower temperatures (120-140°F), while traditional saunas (like ours) heat the air to much higher temperatures (195°F+) via heated rocks. Both provide benefits. However, traditional saunas are more extensively studied in peer-reviewed research and produce a more pronounced physiological response due to the higher temperature. Furthermore, the traditional sauna experience is more intense and generally produces faster results.
We offer two session lengths. The 45-minute session allows for 2-3 complete contrast rounds — ideal for a focused recovery or first-time experience. The 60-minute session allows for 3-4 rounds — the full research-backed protocol for maximum benefit. Both sessions include your own private suite with sauna and cold plunge. Additionally, both options are available solo or with one guest.
For recovery purposes, 2-3 sessions per week is ideal. However, beginners can start with 1-2 sessions and increase frequency as their body adapts. Importantly, hydration is essential — drink plenty of water before and after each session. Furthermore, the benefits are cumulative, so consistency matters more than frequency. Daily use is safe if desired, though most people find 2-3 times per week provides the best balance of results and recovery.
Avoid contrast therapy if you are pregnant, have heart disease, a recent heart attack, angina, severe hypertension, Raynaud's syndrome, open wounds, or active epilepsy. Additionally, those with impaired circulation or cold hypersensitivity should consult a physician first. Furthermore, always avoid contrast therapy if under the influence of alcohol or medications that affect temperature regulation.
Absolutely — and we encourage it! Our private suite comfortably accommodates two people. Guest pricing is available for both session lengths: $74 for the 45-minute session with one guest, and $84 for the 60-minute session with one guest. Furthermore, members can use their shareable credits to cover a guest's session.
Give the gift of Fire & Ice
Know someone who needs a reset?
Fire & Ice is one of the most memorable wellness experiences you can give someone. Moreover, it's something most people in Lincoln have never tried — which makes it an even better gift.
- ✓Available in any dollar amount
- ✓Redeemable for any service at Lost in Float
- ✓Delivered instantly by email
- ✓Never expires
Lost in Float · Lincoln, NE
Ready to feel unstoppable?
Your private Fire & Ice suite is waiting. Sweat, chill, repeat — and walk out feeling like a different person.
8244 Northern Lights Dr, Suite 112 · Lincoln NE 68505 · Open Tue–Sun 9am–9pm · 531.289.7739