The Nordic cycle of hot, cold, rest is a wellness and relaxation ritual that has been practiced for over 2,000 years in Nordic countries. The cycle typically includes time in a very hot setting (such as a sauna or steam room), followed by a quick cold period (like a plunge or, more traditionally, a jump into a lake!), followed by a gentle and restful warm-up. 

While everyone should listen to their own bodies, it’s generally recommended that people spend no more than 20 minutes in a hot offering at a time, that a cold plunge is experienced for 30 seconds to two minutes at a time, and rest (at moderate temperatures) is generous.

For many people, they feel their best when they’re able to repeat this cycle three times.

This hot, cold, and rest cycle – also known as contrast therapy – has been highly studied and proven to provide many health benefits. The Nordic cycle:

• stimulates blood circulation and the lymphatic system, detoxifying and improving the immune system

• reduces inflammation and swelling, which can relieve pain and soreness in the muscles and joints

• encourages better sleep patterns as the cycle relaxes the nervous system

• releases endorphins, which are natural chemicals that create a sense of well-being

• cleanses and tones the skin

At Saltair, we believe that if this experience occurs in a natural setting, it also inspires our reconnection to nature and our own natural state (but we don’t have a study to prove that yet!).

We’re proud to bring this service to the Annapolis Valley and encourage you to incorporate Saltair visits into your wellness practice.

Memberships and Pass Packs help to make the Nordic cycle part of a sustainable health protocol.

Saltair Nordic Spa & Wellness brings a thoughtfully designed all-season and all-weather sauna experience to the Bay of Fundy coastline. Every detail — from aroma to sound to space — is intentionally curated so you can take what you need and leave what you don’t.

As an Aveda Destination, we enhance all of our spaces with plant-powered Aveda products. This ranges from signature blends in our air infusers and saunas to self-serve products like our salt scrubs, face masques, body toning mists, body washes, shampoos, conditioners, and lotions.

We provide several options for guests who wish to partake in Nordic cycles. Temperature-controlled options are often calibrated depending on the day’s weather, season, or Guided Class theme:

Hot:

• dry sauna (typically set a 65° C)

• wood-fired sauna (typically set at 65-70°C)

• aromatherapy-infused steam sauna with a salt exfoliation bar

• outdoor heated pools set to a higher temperature (ranging between 95-101° C)

Cold:

• walk-in cold plunge (typically set between 9 to 12° C)

• ice buckets

• showers, including our outdoor seasonal shower, can also be set to cold if desired.

Rest:

• three outdoor heated pools at different temperatures (ranging between 95-101° C)

• Gathering Dome (complete with yoga mats, movement accessories, and hanging chairs)

• forested hammocks

• Muskoka and lounge chairs at fire pits

• Relax Room with gentle infrared heat 

• Restore Room with a self-service Aveda facial bar

• Four Tides Café featuring locally-sourced beverages and food

• retail boutique 

Our Aveda-enhanced changerooms include showers and secure lockers with a code you choose for yourself. A robe, towels, and sandals are provided.

A Nordic Free Flow is a service option at Saltair where you can experience our facility as you wish and at your own pace. You’ll have full access to our hot, cold, and rest areas, allowing you to move through the Nordic cycle in whatever way feels right for you.

We offer three Nordic Free Flow options to suit different schedules: an All-Day Nordic Pass (guests can stay from check-in until we close), a 3-Hr Nordic Experience, and a shorter visit – the Golden Hour (formerly “Nordic Express”) – that’s available at the start and end of the day.

At Saltair, to Be Guided is to be gently challenged — an invitation to lean beyond the edge of your comfort zone and into a space of growth and resilience. Whether you’re seeking to energize, find your balance, or soften and slow down, we offer a spectrum of sensory-rich journeys, typically centred around a seasonal or wellness-based theme. Guided classes can be booked on their own or booked with a Nordic Free Flow, Nordic + Guided Class option.

Up to 20 people can be booked into a Guided Class. We offer three main styles of classes to meet your interests, intentions, and energy:

• Guided Sauna Classes (75 minutes) which fully incorporate heat (hot sauna), cold (plunge), and rest (warm sauna) with immersive elements like aroma, lighting, sound, seated movement, and breath.The Guided Sauna class starts in the relax room and finishes in the dry sauna.

• Guided Movement + Sauna Classes (75 minutes) which begin with movement (such as yoga, pilates, and somatic exercises) in our Gathering Dome, and then transition into a Guided Sauna flow of heat (hot sauna), cold (plunge), and rest (warm sauna) with immersive elements like aroma, lighting, sound, seated movement, and breath.

• Movement Classes (60 minutes) which include classic mat experiences like yoga and pilates, and take place entirely in our Gathering Dome.

When you book a Nordic Free Flow, you may have the option to enhance your rest cycle with a 30-minute spa package that is facilitated by a Guide. Add-ons frequently include offerings like skincare applications and relaxing self-care massages.

Services described as “self-care” are those where you’re Guided in applying the treatment yourself. Others, such as fire cupping and acupuncture, involve a more hands-on approach by a Guide. These aren’t clinical treatments or hurried appointments — they’re thoughtful rituals layered to soften, soothe, and restore. 

Spa Add-ons are offered in a shared setting (Saltair’s Restore Room) and may include other guests. There is space for up to six people per session and are typically scheduled twice a day.

At this time, Spa Add-ons are available to guests during their Nordic Free Flow. To book, select an Nordic+ Guided Spa Option under appointments.

Your visit length is based on the Nordic Free Flow or Guided Class that you’ve booked. 

Our longest appointments are All-Day Nordics which allow guests to stay from their check-in time (as early as 10am) until we close for the day. Our shortest offerings are our Guided Movement Classes (60 minutes), Guided Sauna Classes (75 minutes), and Nordic Golden Hours (between 75-minutes and two hours, based on check-in time).

For guests booked until the end of the day, we kindly ask that you make your way to the change rooms at least 15 minutes before Saltair’s closing time.

Saltair’s Four Tides Café offers freshly prepared food—including grilled sandwiches, yogurt bowls, and charcuterie boards made with locally sourced ingredients—alongside grab-and-go options like veggie bowls, soup, and baked goods from Cumin Kitchen & Drink.

We’re also pleased to offer beverages like sparkling juices, coffees, teas, and a bar menu of local cider, wine and craft beer offerings. Complimentary hydrating tea and infused waters are available in our sauna building.

Check out our seasonal menu.