The Complete Guide to At-Home Wellness: Cold Plunges, Saunas & Red Light Therapy

Build Your Complete At-Home Wellness Routine With The Pod Company

Wellness doesn't have to mean driving to a spa, buying expensive gym memberships, or investing thousands of dollars in a permanent sauna or cold plunge.

Today, it is easier than ever to create a personal recovery and wellness space at home. From cold plunging and hot-air sauna sessions to red light therapy, The Pod Company brings several popular wellness routines together in portable, practical formats.

Whether you're an athlete looking to support recovery, someone interested in improving their daily wellness routine, or simply looking for a convenient way to relax at home, there is a Pod Company product designed around your goals.

The company's product range is organized around several core categories: Cold, Hot, Red Light, Chillers, Accessories, and Bundles.

Cold Therapy: The Ice Pod and Long Pod

Cold plunging is one of the most popular ways to add cold exposure to a wellness routine.

The Ice Pod

The Ice Pod is designed to make cold plunging accessible without requiring a permanent, expensive plunge pool. Its portable design allows it to be set up in a home, garage, gym, or outdoor space.

The Ice Pod can be used with ice or paired with a compatible Pod Chiller for a more automated cold-plunge experience. The company describes it as suitable for users up to 6'7", with insulation designed to help retain cold temperatures.

For someone starting their cold-plunge journey, the Ice Pod provides a straightforward way to establish a consistent routine.

The Long Pod

For taller users or anyone who wants more room, The Long Pod offers a larger, elongated design.

The Long Pod measures approximately 62 inches long and is designed to accommodate users up to 6'9" and up to 400 pounds. It can also connect directly to The Pod Company's chillers.

This makes the Long Pod particularly appealing for athletes and people who prefer additional space during their cold-plunge sessions.

Chillers: Cold Water Without Constant Ice Runs

One of the biggest challenges with traditional ice baths is keeping the water cold.

The Pod Company's Pod Chiller is designed to eliminate much of that hassle by continuously cooling and filtering the water.

The Pod Chiller

The standard Pod Chiller is designed for users who want a dedicated cooling system without constantly purchasing bags of ice. The company states that its filtration system can keep water clean for 4+ weeks under its stated conditions, while the chiller can cool water to approximately 41°F depending on environmental conditions.

The Pod Chiller 2.0

For users who want additional cooling performance and smart control, The Pod Chiller 2.0 adds app-based temperature control and cooling down to approximately 37°F.

The company states that the Chiller 2.0 can maintain water temperature continuously and keep water clean for 6+ weeks under its stated conditions.

The Chiller 2.0 is especially useful for people who want a more automated plunge routine and for users living in warmer climates.

Together, the Ice Pod, Long Pod, Pod Chiller, and Chiller 2.0 create a flexible cold-therapy system that can be customized around your space and routine.

Hot Therapy: The Sauna Pod 2.0

Cold therapy is only one side of a balanced wellness routine.

For people who prefer heat, The Sauna Pod 2.0 brings a traditional dry-heat sauna experience into a portable format.

Unlike steam saunas, the Sauna Pod 2.0 is designed around hot air and can reach temperatures of up to 185°F. The company states that it can reach maximum temperature in approximately 15–20 minutes. It uses a natural cotton cabin and a compact frame, making it considerably easier to fit into a home than a traditional built-in sauna.

The Sauna Pod 2.0 is a practical option for people who want to incorporate heat sessions into their weekly recovery, relaxation, or wellness routine without dedicating an entire room to a permanent sauna.

Red Light Therapy: The Infra Pod

Another major category from The Pod Company is red light and near-infrared therapy.

The Infra Pod

The Infra Pod comes in three versions designed for different coverage requirements:

• InfraPod Mini – compact and suited to targeted areas
• InfraPod PRO – larger coverage for bigger muscle groups
• InfraPod MAX – the largest option for broader, full-body sessions

All three use five wavelengths: 630nm, 660nm, 810nm, 830nm, and 850nm. The panels are designed for applications involving recovery, relaxation, skin wellness, circulation, and general wellness routines.

The biggest difference between the models is coverage and output. The Mini is easier to position in smaller spaces, while the PRO and MAX provide progressively larger treatment areas.

For someone building a complete home wellness setup, red light therapy can complement other routines such as training, stretching, sauna sessions, and cold exposure.

Don't Forget the Accessories

A good wellness setup is more than the main equipment.

The Pod Company also offers a wide range of accessories and maintenance products designed to make daily use easier.

For cold plunges, options include Insulated IcePod Lids, Ultra Insulated IcePod Cover Sets, Insulated LongPod Lids, LongPod Cover Sets, XL IcePod Mats, XL LongPod Floor Mats, Floating Thermometers, Ice Bath Cleaning Kits, IcePod Cleaning Pads, Cleaning Brushes, Water Stabilizer, IcePod Cleanser, Extended Drain Hoses, Carbon Hose Filters, and water maintenance products.

For chiller owners, The Pod Company also provides Chiller Filters, Chiller Maintenance Packs, Chiller 2.0 Maintenance Packs, Filter Canisters, Water Circulation Jets, and Pod Water Filter Units.

Sauna users can also choose from accessories such as the Sauna Hat, Sauna Mittens, and Essential Oil Diffuser, along with extended warranty options.

These smaller products may seem simple, but proper covers, filtration, cleaning, temperature monitoring, and maintenance can make a significant difference in keeping a wellness setup convenient and ready for regular use.

The Shower Pod: Cold Therapy Without an Ice Bath

Not everyone has room for a cold plunge.

That's where The Shower Pod offers another entry point into cold exposure.

The Shower Pod is designed to sit beneath a shower head and use ice to create a much colder shower experience. The company says the setup takes less than a minute and can provide approximately 2–3 minutes of cold water from a full ice load.

Because it folds down and is portable, it can also be useful for people who travel or simply don't have space for an Ice Pod.

Which Pod Company Product Is Right for You?

Your ideal setup depends on what you want from your wellness routine.

Want to start cold plunging? Start with the Ice Pod.

Need more space? Consider the Long Pod.

Want cold water without constantly buying ice? Add the Pod Chiller.

Want stronger cooling and app control? Choose the Pod Chiller 2.0.

Prefer heat? The Sauna Pod 2.0 brings portable dry-heat sauna sessions home.

Interested in red light therapy? Choose between the InfraPod Mini, PRO, and MAX based on the coverage you need.

Want cold exposure without a plunge tub? The Shower Pod provides a compact alternative.

And if you already own a Pod Company product, the company's range of covers, mats, filters, cleaning products, thermometers, maintenance packs, and other accessories can help you build a more complete setup.

Create a Wellness Routine That Works for You

The biggest advantage of an at-home wellness setup is convenience.

You don't need to use every product every day. Instead, build a routine that fits your lifestyle.

You might use the Sauna Pod 2.0 for a relaxing heat session, the Infra Pod as part of a recovery routine, and the Ice Pod or Long Pod for cold exposure.

For regular plungers, a Pod Chiller can make cold-water maintenance more convenient, while accessories such as insulated covers, thermometers, filters, and cleaning products help keep the system ready for the next session.

The goal isn't to create the most complicated wellness setup.

It's to create one you'll actually use.

With portable cold plunges, hot-air sauna technology, red light therapy, chillers, shower products, accessories, and bundles, The Pod Company makes it possible to bring multiple wellness routines into one convenient space at home.