Sauna, ice bath and magnesium: a wellness retreat on Gili Air

The circuit, element by element

Sauna. Fifteen to twenty minutes of dry heat that stimulates circulation and, done regularly, is associated with cardiovascular benefit. It is also the fastest way on the property to stop thinking about your inbox.

Ice bath. Two to three minutes of cold immersion for recovery and mental clarity. The benefit is not proportional to the suffering — breathe out slowly, and do not hold your breath.

Magnesium jacuzzi. A thirty-minute mineral-rich soak. Magnesium absorbed through the skin supports muscle relaxation and, for most people, noticeably deeper sleep the same night.

Red light therapy and breathwork. Twelve to twenty minutes under Gili Air's first red light studio for skin and joint recovery, and guided breathwork most mornings in the open pavilion — down-regulating rather than dramatic, so you leave calm rather than lightheaded.

The sequence we recommend

Sauna first for fifteen minutes, then ice for two to three, then five minutes of rest in the shade — do not rush this part, it is where the adaptation actually happens. Repeat for up to three rounds if the day allows, then finish in the magnesium jacuzzi rather than starting there.

Leave at least an hour before dinner, and skip alcohol on circuit days — it undoes most of the sleep benefit you are there for. Most guests report sleeping unusually well on the nights they do this properly.

Rituals and massage

Once the circuit is done, the Signature Soma Massage — our own blend of Balinese and Sasak technique — is the one to book if you book only one. Muscle responds better warm, so booking the circuit first and the massage second gets more out of the same hour; our therapists' diary is built to allow exactly that sequence.

Programmes, if five days is more than you need to plan yourself

Soma Vita also runs structured programmes if you would rather someone else set the order: a three-day Reset for a long weekend, a five-day Recharge — the one most guests choose, and where people generally stop saying they feel rested and start saying they feel different — and a seven-day Deep Renewal built around a longer intake conversation before you arrive.

A five-day structure

Day 1 — arrival, magnesium soak, early night.

Day 2 — sunrise walk, full sauna/ice sequence, massage in the afternoon.

Day 3 — snorkelling in the morning, rest, sauna in the evening.

Day 4 — the long day out: waterfalls or manta rays.

Day 5 — second massage, magnesium soak, depart the following morning.

Who this is not for

Cold immersion is not advisable if you have a cardiac condition, are pregnant, or have uncontrolled blood pressure. Speak to your doctor before you travel, and tell our therapists when you arrive — they would rather adjust the circuit around you than have you skip it entirely. The full circuit is restricted to guests 18 and over.

Written by the team at The KOHO Air Hotel, a boutique wellness retreat five minutes’ walk from Gili Air harbour. We answer these questions by message most days — just ask.

Common questions