Step into the R3 Flow.
Step out renewed
Activate | Detox | Awaken | Relax | Restore
The R3 Flow
Activate | Detox | Awaken | Relax | Restore
The R3 Flow
One Seamless Recovery Experience.
Each phase builds on the last, guiding your body through activation, detox, challenge, release, and restoration. The sequence is intentional, scientifically and emotionally, to leave you lighter, clearer, and fully rebalanced.
The R3 Flow is purposefully designed with these 5 treatments as one continuous experience that is designed to reset the body and renew the mind.
- Compresion
- Infrared Sauna
- Cold Plunge
- Hot Plunge
- Red Light Therapy
Watch The Full R3 Flow
Start to Finish
Step inside and see how compression, heat, cold, and red light come together in one guided experience.
Compression Therapy
Prepare and Activate
- Compression Therapy
Prepare and Activate
Duration: 15 minutes
Your R3 Flow begins with activation. Compression therapy uses dynamic air pressure to stimulate circulation, reduce muscle soreness, and speeds up recovery. By promoting lymphatic drainage, it helps the body remove toxins and primes your system for what comes next.
You feel it instantly, a rhythmic pulse that massages your body and releases tension. This gentle, guided start sets the tone: relief, readiness, and renewal.
Infrared Sauna
Deep Heat for Sweat and Detox
- Infrared Sauna
Deep Heat For Sweat And Detox
Duration: 15 minutes
Once your circulation is awakened, the body is ready to release. The next step in the Flow draws you inward, into warmth.
Infrared penetrates deeply beneath the skin, raising core temperature and promoting detoxification at the cellular level. This process eases joint pain, enhances cardiovascular health, and supports immune function. This helps the body let go of built-up stress and fatigue.
As the heat surrounds you, muscles relax and breathing steadies. The tension from your day dissolves, replaced by a calm focus. You can feel your body shifting into balance, preparing you for the contrast ahead.
Cold Plunge Therapy
Invigoration for Mind & Body
- Cold Plunge Therapy
Invigoration for Mind & Body
Duration: 3 minutes
After the warmth of the sauna, you enter the cold plunge. Heat expansion gives way to the sharp, awakening rush of renewal.
Cold immersion causes rapid vasoconstriction, forcing blood toward the body’s core, triggering a surge of dopamine and endorphins. This deliberate shock reduces inflammation, accelerates muscle recovery, and sharpens mental acuity.
The first seconds are intense, a full-body surrender. Then, breath by breath, calm returns. You emerge alert, empowered, and feeling more alive. The contrast reignites focus and steadiness of mind.
Hot Plunge Therapy
Restore, Loosen, and Let Go
- Hot Plunge Therapy
Restore, Loosen, and Let Go
Duration: 10 minutes
Emerging from the cold plunge, reward yourself by allowing your body to relax in the warm waters, easing tension and discomfort.
The hot plunge therapy expands blood vessels and restores full circulation, easing joints and relieving muscle tension. In combination with the cold immersion, it helps flush lactic acid, stabilize core temperature, and train the nervous system to adapt smoothly under stress.
The warmth feels earned. A deep, rewarding comfort that floods through your body. Muscles loosen, breath deepens, and your mind softens into peace. You feel harmony returning
After this stage, the body is fully open, relaxed, and oxygenated. An optional brief return to the cold plunge completes the circulatory cycle, sealing in the vascular and muscular benefits before finishing with red light therapy for cellular energy repair and recovery.
Why a Second Cold Plunge Matters
After the hot plunge, the body is warm, relaxed, and fully open. An optional 1-3 return to the cold plunge seals the benefits of the R3 Flow by re-engaging circulation and locking in tone. This final step helps reset the skin’s vascular response, reduce any lingering inflammation, and bring the body back into a state of calm alertness.
Red Light Therapy
Heal and Recharge from Within
- Red Light Therapy
Heal and Recharge from Within
Duration: 15 minutes
With your body fully relaxed and circulation optimized, the final step in the R3 Flow shifts from contrast and circulation work to body and mind restoration.
Red and near-infrared wavelengths penetrate skin and muscle tissue to stimulate mitochondrial repair and boost ATP energy production. This therapy supports collagen synthesis, reduces inflammation, and promotes hormonal balance for restorative sleep and radiant health.
You’re immersed in a quiet glow of warmth, enhanced by red light. It’s peaceful, meditative, and rejuvenating. Your body feels recharged. Your mind is still and clear.
The R3 Experience
Relax. Recover. Revive.
Step into the R3 Flow.
Step out renewed.
FAQ
Have a question about the R3 Flow, packages, memberships, or your first visit?
Everything you need to know before your first R3 Flow. Here are the most common questions about the experience, how it works, and what to expect so you can arrive confident and ready to recover.
What Is The R3 Flow?
The R3 Flow is a guided, one hour recovery sequence that combines compression, heat, cold, and light in a specific order. Each session follows the same structure to support circulation, nervous system regulation, and full body recovery without guesswork.
Do I choose my treatments during a session?
No. Every visit follows the full R3 Flow. The order and timing are intentional and designed to work together. You do not need to decide what to do or how long to stay. We guide the entire experience.
Is R3 only for athletes?
No. R3 is built for anyone who wants to feel better, think clearly, and recover efficiently. Our members include athletes, professionals, and people managing daily stress who want a structured recovery routine.
How often should I do the R3 Flow?
Most people feel benefits after their first session. Long term results come from consistency. Weekly or multi weekly visits allow recovery to become a routine rather than a reset, which is why memberships and packs are designed to support repeat visits.
What should I bring or wear?
Swimsuits, swim trunks, or bathing suits are required in all plunge pools. No pants, t-shirts, or workout gear are allowed in the tubs. Please remove lotions, oils, and tanning products before your session. Towels, water, changing rooms and guidance are all provided.
Do I need experience with cold plunges or saunas?
No. The R3 Flow is guided from start to finish. Our team helps you move through each phase safely and comfortably, even if it is your first time.
What is the difference between the 3 Day Trial, Single Session, Session Packs, and Unlimited Membership?
The 3 Day Trial is designed for new guests to experience the R3 Flow on consecutive days and feel the impact of consistent recovery. A Single Session is a one time R3 Flow experience that introduces the full recovery sequence. Session Packs offer multiple R3 Flow sessions to use on your own schedule without a monthly commitment. Unlimited Membership is for those who want recovery fully integrated into their lifestyle, with ongoing access and priority scheduling so recovery becomes a ritual, not an occasional visit.
How do I book my first session?
First time guests will be prompted to create a Mindbody profile when booking. This makes scheduling faster and smoother for future visits. You can also call us directly to book. Once scheduled, you will receive a reminder text before your session.
What Our Community Is Saying!
The space itself is absolutely beautiful and tranquil, every detail feels intentional and calming. The location is also great and the staff is very friendly and welcoming. This has quickly become one of my favorite wellness spots in San Diego!
