Can your cycle really tell you when to Sauna or Ice Bath?
At Bobby’s Bathhouse, we believe self-care works best when it’s in sync with your body.
Your energy, mood and recovery needs shift throughout your menstrual cycle and so should your wellness rituals. By aligning sauna, cold plunge and light therapy sessions with your cycle phases, you can work with your body, not against it.
Here’s how to make the most of each phase, using your cycle as a guide.
Menstrual Phase (Days 1–5)
Focus: Rest & gentle support
During your period, energy naturally dips. This is your body asking for more restoration and less intensity.
Best ritual at Bobby’s:
Infrared Sauna (gentle session) — The warmth can ease cramps, support circulation, and provide that cocoon like calm you crave. Keep it shorter if you’re feeling tired.
Skip the Cold Plunge — Cold exposure can be more of a stressor during this phase. Listen to your body.
LED Light Therapy — Red light can help reduce inflammation and promote relaxation, without demanding physical effort.
Keep the focus on soothing, restorative sessions. Think of this phase as your “recharge mode.”
Follicular Phase (Days 6–13)
Focus: Energy & renewal
Oestrogen is rising, your mood is lifting, and you’ll likely feel more motivated to move and try new things.
Best ritual at Bobby’s:
Infrared Sauna — Great for boosting circulation, supporting detox, and feeling energised.
Cold Plunge — Your body is generally more resilient to cold during this phase, so it’s an ideal time to add contrast therapy.
LED Light Therapy — Keeps skin clear and balanced as hormonal changes begin.
Experiment with contrast therapy, sauna first, then cold plunge for a powerful reset.
Ovulatory Phase (Days 14–16)
Focus: Peak vitality
You’re at your most energised and social. Circulation and metabolism are at a high, making this a great time for performance and skin glow.
Best ritual at Bobby’s:
Infrared Sauna — Keeps detox pathways open and muscles relaxed if you’re more active this week.
Cold Plunge — Use as a natural mood booster and for that post-dip energy lift.
LED Light Therapy — Brighten and balance skin before events or busy days.
Book in your sauna + LED combo this week for skin that matches your energy.
Luteal Phase (Days 17–28)
Focus: Calm & nourish
In the lead-up to your period, progesterone rises and your body begins winding down. This is the time to prioritise nervous system support and inflammation reduction.
Best ritual at Bobby’s:
Infrared Sauna — Excellent for calming the mind, improving sleep, and easing PMS symptoms.
Skip or reduce Cold Plunge — If you’re feeling sensitive, go easy on extreme cold.
LED Light Therapy — Helps calm skin if you experience pre-period breakouts or redness.
Layer in mindful practices during your sauna like gentle journaling, breath work, or guided meditation to assist in enhancing the calming effects.
Cycle-syncing your wellness rituals isn’t about rigid rules, it’s about aligning with your body’s natural shifts to feel better, recover faster and support long-term hormonal balance.
Whether you’re in your high energy follicular phase or your slow, restorative menstrual phase, we’ll help you tailor your sauna, cold plunge, and LED sessions to fit your body’s needs.
Find us located in Holland Park, Brisbane. We’re open Tuesday-Sunday from early until late. Book your next session and start syncing your wellness to your cycle.