Heat. Cold.
Minerals. Light.
Ice · Sauna · Magnesium · Red light · IV · Breath
Soma VitaRestore Revive Thrive
The wellness house at KOHO Air
Six modalities, one roof, and a recommended order. The order is the part most places leave out, and it is the part that decides whether you feel anything by day three.
Ice Bath
Cold immersion for recovery and mental clarity. Two to three minutes is plenty — the benefit is not proportional to the suffering.
Sauna
Heat stimulates circulation and, done regularly, is associated with cardiovascular benefit. It is also the fastest way to stop thinking about your inbox.
Magnesium Jacuzzi
A mineral-rich soak. Magnesium absorbed through the skin supports muscle relaxation and, for most people, noticeably deeper sleep.
Red Light Therapy
Gili Air’s first red light studio. Red and near-infrared wavelengths for skin, joints and post-sun recovery. You sit still. That is the whole protocol.
IV & Vitamin Drips
Hydration, vitamin C, B-complex and glutathione, administered by a qualified nurse. Booked a day ahead, taken lying down, usually the morning after a long flight.
Breathwork
Guided sessions in the open pavilion, most mornings. Down-regulating rather than dramatic — you leave calm, not lightheaded.
A sequence, not a menu
Ninety minutes, start to finish. Do it once and you will understand why we keep the order fixed.
- Sauna15 min
15 minutes. Long enough to sweat properly, not long enough to feel heroic.
- Ice2–3 min
Two to three minutes. Breathe out slowly. Do not hold your breath.
- Rest5 min
Five minutes in the shade. Do not rush this part — it is where the adaptation happens.
- Repeat×2
Twice more, if the day allows. Three rounds is the sweet spot.
- Magnesium30 min
Finish here, not start here. Thirty minutes, then drink something.
Leave at least an hour before dinner. Cold immersion is not advisable if you have a cardiac condition, are pregnant, or have uncontrolled blood pressure — speak to your doctor first, and tell our therapists. They would rather adjust the circuit than have you skip it.
Before you come
- Swimwear is all you need. Towels, robes, sandals and lockers are here.
- Eat something small an hour before, not a full meal.
- Drink more water than feels necessary, before and after.
- Skip alcohol on circuit days — it undoes most of the sleep benefit.
- IV drips need twenty-four hours’ notice and a short health form.
- Tell us about any cardiac condition, pregnancy or blood pressure medication.
- Red light is fine every day. Ice is better every other day.
- The circuit is 18+. The spa follows the hotel at 14+.
Three rounds, ninety minutes
Book the circuit on its own, or fold it into a programme with treatments and a plan.
From our guides
- What does an ice bath actually do?What the research actually supports, and how to do it safely.
- A wellness retreat on Gili AirWhat a genuine one includes, and what to check before you book.
- A longevity retreat, explainedThe Longevity Lab protocols day by day, and an honest read on the evidence.
