find balance through cold & heat
guided breathing. clean timers. science-backed protocols. everything you need for contrast therapy in one minimal app.
the ritual
three practices. one rhythm.
the plunge
step into the cold to build resilience and strength. guided preparation, paced breathing, and timers tuned for 1, 3, and 5 minute immersions — or set your own.
the sauna
embrace the warmth to restore and rejuvenate. longer holds, slower breath, deeper release — with presets for 5, 10, and 15 minute sessions.
the tide
move between hot and cold to balance and harmonize. quick, classic, and extended protocols carry you through each round — like the tide, in and out.
why tiiides
everything you need. nothing you don't.
guided breathing
calm your nervous system before the cold and settle into the heat with paced breath cycles.
clean timers
distraction-free countdowns designed to be glanceable from the plunge or the bench.
science-backed protocols
session structures built on contrast therapy research — no guesswork, just practice.
cold plunge
1, 3, 5 minute presets plus custom durations to build resilience and strength.
sauna
5, 10, 15 minute presets to embrace the warmth, relax and restore.
contrast
quick, classic and extended rounds that move you between hot and cold with intention.
begin your practice
the tide is waiting. download tiiides and step into your first session today.