Frequently Asked Questions
The Basics about NUMA
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At Numa, we believe in healing that happens form the inside out - in community! We tried to embody this by creating a space that attunes to every person in mind, body and soul.
Cold plunge, sauna, breathwork, and red light therapy are our core services offered.
We also recognized that we’re better together and there are so many providers and modalities that invite people to care for themselves from the inside out. For this reason, we invited in others to join in the vision!
While we have partners throughout the city, at the Numa building we have a licensed counselor, pastoral counselor, massage therapist, esthetician, physical therapist, breathwork practitioners, and spiritual directors. Not only do these people, all believe in wellness from the inside out, but we hope you’ll become a part of the collective as well!
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If you’re looking for ways to build resilience, restore balance, and care for your body, mind and soul, then Numa is the perfect spot for you! Numa offers practices that meet you where you are to help regulate your nervous system and transform from the inside out. If you’re brand new to some of the modalities offered, don’t worry - our instructors guide you through everything step-by-step.
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Numa comes from the ancient Greek word for “breath” or “spirit.” It reflects the very heart of what we do: helping you reconnect with your own breath, your nervous system, and the deeper parts of yourself that fuel resilience and health. At Numa, we believe that healing and strength begin from the inside out—and your breath is the foundation. Every service we offer, from cold plunge to sauna to red light therapy to breathwork, is designed to support that process.
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Because we so deeply believe in the power of community, we set up the space this way. Our Exhale Room has 4 cold plunge tubs, our 14 person sauna, and space for breathwork. Two of the plunge tubs are 2 person tubs and 2 are single person tubs - a total of 6 can plunge at once.
We have 2 private meditation rooms with a large FDA certified red light therapy panel in each; as well as noise cancelling headphones with access to curated breathwork and mindfulness tracks, sound therapy, meditation protocols and contemplative prayer tracks.
We have a breathwork room for group breathwork and meditation sessions.
We also have two personal counseling offices and a quiet room where massage therapy and facials take place. This room also doubles as a quiet space that can be reserved for an escape from the hustle of life.
Here’s a map of the layout so you can visualize the space even better!
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After MUCH research, we decided to build a traditional Finnish [dry] sauna ourselves so we could source the best products for the best experiences.
The cedar was hand milled and kiln dried to avoid chemicals in the wood.
The sauna heater and rocks are also state of the art and chemical free. The sauna dimensions, including seat and ceiling height, are all very intentional so that each person gets the very best from each experience.
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While sauna use is generally safe, we do recommend avoiding the sauna or at least asking your doctor if you are currently:
pregnant or breastfeeding,
experiencing uncontrolled high blood pressure or have serious heart conditions
recovering from surgery or illness
taking medications that impair sweating or heat tolerance.
ALWAYS hydrate well before and after your sauna experience. And as with everything at Numa, if you should ever feel unwell, you’re free to step out at anytime.
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We’re so happy you noticed their uniqueness. Actually, our owner, Scott built them! If you’re interested in learning more, feel free to reach to him and he can tell you all about it! scott@numawellness.org
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Cold plunging is safe for most people, but avoid it if you are currently:
Pregnant
Have cardiovascular conditions, uncontrolled high blood pressure, have a history of heart attack or stroke
Experiencing Raynaud’s disease
Experiencing severe respiratory issues
Under the influence of drugs or alcohol
We recommend easing in to the cold gradually. Always listen to your body, and step out if you feel abnormal numbness, dizziness, or discomfort in your head or chest.
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Thanks for noticing! Katie actually got her her physical therapy continuing education this year by doing a red light therapy course and is now officially certified in Red Light Therapy Modalities.
After taking this course, she quickly realized how gimmicky the red light therapy industry is and how important is was to know what kind of testing these panels undergo. That’s why she picked Block Blue Light Panels.
If you’re curious, feel free to reach out to admin@numawellness.org and she’d be happy to talk to you about what she learned. For now, just know we took our red light room and panel set up very seriously!
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Red light therapy is safe and non-invasive, but it may not be recommended if you are:
Pregnant (consult your provider first)
Photosensitive or taking medications that increase light sensitivity
Recovering from skin cancer treatment or have suspicious skin lesions (consult your doctor)
Protective eyewear will be provided for your comfort and safety.
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The breathing modalities that we use at NUMA are generally safe for everyone.
There are, however, times when we use forceful mouth breathing/hyperventilation as well as prolonged breath holds which should not be practiced if you:
suffer from a disease or infection that impairs your ability to breathe
are pregnant
have epilepsy, organ failure or a late stage illness
have a pacemaker or irregular heart beat (if you have these, we recommend you ask your doctor about practicing these things)
suffer from cardiovascular or heart conditions
have tinnitus and/or a hernia
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Absolutely! And we will be sure to make you feel right at home. Feel free to call or text us with any questions you might have specific to any of the offerings we have!
We’d love to share our passion with you! As a teaser, think of your breath as a remote control to your nervous system.
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Stow Away Your Screens
This is your time to reset. To fully immerse in the experience, we encourage you to be screen-free. Phones, laptops, and devices are best left in lockers where they’re safe and silent. Heat, water, and technology don’t mix well—and more importantly, being present without screens allows you to leave feeling more restored than a scroll ever could. For peace of mind, feel free to give out the Numa Phone Number - (251) 289-1758 in case of emergency.
Respect the Space—Zero Tolerance for Sexual Conduct
NUMA is built on safety and trust. Any form of sexual behavior is strictly prohibited. This includes inappropriate comments, unwanted advances, or photography in shared areas such as the sauna, cold plunges, or locker rooms. We hold a zero-tolerance policy to protect every guest and team member.
Rinse, Reset, Repeat
Cleanliness matters—for you, for others, and for the space itself. Please take a quick shower before entering the sauna or cold plunge, and again if you’re moving between the two. A fresh start makes every session better.
Suit Up for the Experience
All you need is a swimsuit. Whether you arrive ready or change in our locker rooms, proper swimwear or athletic wear is required for both sauna and cold plunge sessions.
A Place for Everyone
Health and resilience are for all. NUMA is an inclusive space that welcomes adults of every background, gender, orientation, ability, and ethnicity. You belong here.
Begin with Awareness, Build with Support Listen to your body.
Start where you are, even if that means 30 seconds in the cold or a few minutes in the sauna - or even just coming and checking out the space. The goal is consistency, not competition. Our team is here to support you—ask questions, share your goals, and let us help guide your practice at your pace.
Honor Your Time, and Others’
Your practice thrives on rhythm and consistency. Book ahead to secure your spot and keep the flow of sessions running smoothly. This ensures you make the most of your heat, cold, and recovery time.
Classes and Booking
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A single credit is $30. This credit can be used to purchase 1 session for all classes (except our Experience Classes) and reserve one of our Private Red Light Therapy rooms for 1 session. Here’s a link to read more about each of these classes
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An Experience Class requires two credits. This is our signature class at Numa. And as the name describes, its an “experience” .
We’ve heard it called “counseling without words” because of all the integration and transformation that happens in this mind, body, soul experience.
Because we only use trained instructors and allow for 75 minutes of facility time, the cost is higher than our other classes.
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Of course not! One of the pillars at Numa is that you move at your own pace and pay attention to what feels most comfortable to you.
If you’d prefer to come to enjoy the benefits of sauna only without cold plunging - you’re free to do this. This is true about any of the parts of each class!
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At Numa, all of our classes are guided. Some have very minimal guidance/support and others are fully guided with close instructor attention and support.
Community and connection is a HUGE value at Numa, so you’ll never be left alone wondering what to do!
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The minimum age allowed at Numa is 10 years old. Children ages 10-15 years, must be accompanied by a parent and waivers must be signed before participation is allowed.
Children ages 16-18 must have waivers signed by their parent, but can come unaccompanied.
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Sure! While we don’t have specific pricing set for these events, we would require someone from our staff accompany your group. Contact us at admin@numawellness.org to discuss what could work best for your group
Memberships and Pricing
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Absolutely! We strongly recommend our membership programs. We’ve worked hard to find a way for anyone serious about inside out transformation and self-care to afford it, so rest assured - we have membership options for any budget!
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Of course we can! Feel free to call or send an email and we’ll talk it through with you.
In the meantime, here’s some helpful information.
Science shows the greatest benefits come from at least 57 min of sauna and 11 min of cold plunge weekly; as little as 5-20 min of mindfulness/breathwork daily; and 20 minutes of red light therapy at least 3-5x/week.
Let’s be honest though, there are amazing benefits from any type of regular participation in these practices, so whatever your budget and schedule can afford will be beneficial for you!
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We love having families join Numa together and watching everyone move towards deeper nervous system regulation.
For this reason, we offer 25% off the second membership (of equal or lesser value) for anyone residing in the same household.
We also offer discounts for credits purchased and applied to children’s accounts. Our software will allow you to manage minor accounts and family accounts pretty simply.
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No, Numa is for everyone and we welcome single class or appointment visits. In fact, we offer a special first timers rate so you can catch the vibe!
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Yes! You can find them on the Membership Page of our site or pick up a physical gift card in the studio.
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We do! Numa actually started out of our own burnout story, so we feel particularly tender towards our front line workers that give of themselves so consistently.
That’s why Numa offers 15% off memberships for our veterans, active duty military, police officers, firefighters, EMTs, teachers, and healthcare workers.
For this discount, contact us directly at admin@numawellness.org
And... thank you so much for your service - your labor is not in vain!
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If you are a business owner and want to use NUMA as a means of corporate care OR you are a wellness provider in Mobile, we would love to connect with you!
Email admin@numawellness.org and we can collaborate!
The Science
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We offer a Traditional Finnish Sauna, also known as a dry or Nordic sauna. It uses an electric heater to warm the air to about 175°F, and we use heated rocks to keep the temperature steady.
Not all saunas are the same, though we wish they were so everyone could enjoy them more easily. Infrared cabins, often called saunas, warm your body with radiation and have air temperatures between 100-140°F. Research hasn’t confirmed that the benefits of traditional saunas apply to infrared cabins. In fact, studies show only limited and weak evidence for the health benefits many claim.
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There’s an insightful study linking sauna use with better cardiovascular health. The findings suggest that the more frequently you use a sauna, the lower your risk of cardiovascular disease. Feel free to explore more on this here.
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Numa's cold plunges offer a unique experience due to our custom-made, insulated tubs designed for comprehensive safety and comfort.
These tubs accommodate various body types and allow you to sit upright or lean back, inspired by our founder's background as a trauma-informed counselor.
While you can create your own cold plunge with ice and a blow-up tub, maintaining the water at a beneficial temperature—especially in Mobile's heat—can be challenging and costly.
Additionally, without an ozonator and filtration system, the water can become unclean. If visiting Numa isn't an option, a cold shower is a great alternative (though again, the water temperature in Mobile is typically no less than 70 degrees F)!
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At its core, breathwork is the practice of intentionally working with your breath to influence how your body and mind respond to stress.
It isn’t abstract or mystical—it’s grounded in physiology. The way we breathe directly impacts our nervous system: slowing the breath can calm stress signals, steady the heart rate, and bring clarity to the mind.
Modern research confirms what many traditions have long practiced—breath is our most immediate and accessible tool for regulation. One inhale, one exhale can shift how present and steady we feel in the moment.
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Breath is the foundation of everything we do here. When the cold feels overwhelming, or life outside feels too fast, breath is what makes it possible to stay present. It roots us in the body, creates space for compassion, and connects mind, body, and spirit.
At Numa, we believe in its power to change a person’s state and regulate the nervous system so deeply that Scott pursued and received a multi-level certification in breathwork through SOMA, a Cambridge University-affiliated program.
He draws on this education to design the content for all our classes and to weave conscious breathing into every modality we offer—cold plunge, sauna, red light therapy, and beyond.
Breathwork is how we help you come back to yourself, find your rhythm, and carry calm into the chaos of daily life.
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Mindfulness is the practice of paying attention—on purpose, in the present moment—without judgment. It’s about noticing what is here, instead of getting caught up in what’s next.
Meditation is the structured way we practice that awareness, often by focusing on the breath, the body, or a simple rhythm that anchors us. Think of mindfulness as the quality of being aware, and meditation as the training ground that helps us strengthen it.
At Numa, every practice we offer is designed to bring people back to center.
Mindfulness and meditation are woven into our classes because they help create the rhythm and presence that make contrast therapy and breathwork more effective.
They’re not about escape or perfection—they’re about finding clarity, stability, and stillness in the midst of discomfort. By practicing awareness in small, intentional ways, our guests discover they can carry that calm into everyday life.
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The research is strong and growing. Studies show that mindfulness and meditation can:
Calm the stress response by regulating the nervous system.
Lower cortisol (the body’s main stress hormone).
Improve focus and mental clarity by changing activity in the prefrontal cortex.
Reduce anxiety and depression symptoms.
Increase resilience and emotional regulation by strengthening brain regions linked to self-awareness and compassion.
Put simply: when practiced regularly, mindfulness and meditation shift both brain and body toward balance. They don’t just “relax” you in the moment—they re-train how your system responds to stress over time.
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Red light therapy is a gentle treatment that uses red and near-infrared light to support your body at a cellular level (no heat. just light). It penetrates the skin to energize mitochondria, the power sources of your cells, promoting repair,reducing inflammation, enhancing circulation, and boosting skin and muscle health.
These benefits are well documented through research.
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At Numa, we offer a unique approach to this wellness practice. One of our founders, a doctor of physical therapy, certified in red light therapy, ensures our light panels are carefully chosen based on thorough research and third-party testing. We prioritize using FDA-certified panels and tailor each session to avoid overexposure, making sure you receive the right amount of light, at the right distance for the right time for YOUR intended purpose.
Not only are our panels of highest quality, the actual therapy is part of a holistic experience in a private meditation room with a yoga mat, meditation cushion, and noise-canceling headphones that integrate with provided resources for meditation, sound therapy, and breathwork, allowing you to nurture your mind, body, and spirit.
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We’re so glad you asked! Please email admin@numawellness.org and we would love to send you some of our favorites.