# Sauna, cold plunge and breathwork: a wellness retreat in the Georgian Caucasus (2026)

Source: https://glampingtago.ge/blog/wellness-retreat-sauna-cold-plunge-georgia · Updated 2026-11-01 · Glamping Tago

## TL;DR

- Glamping Tago in the Adjara mountains (about 1,200 m, 2 hours 30 minutes from Batumi) is built for retreats of up to about 30: one group gets the whole camp, with a wood-fired sauna and cold plunge every evening at no extra cost.
- Near Tbilisi, Banya No.1 in Kiketi (from 110 GEL for a parenie) and Hameau Mukhrani have a sauna and a cold plunge; Tbilisi sulfur bath rooms cost 130 to 600 GEL per hour.
- Few retreats in Georgia use the Wim Hof method: bring a certified instructor, or book a calm breathwork session at Glamping Tago for 350 GEL per group.
- Beginners stay in a cold plunge for 30 to 60 seconds in 10-15°C water and in the sauna for 5 to 10 minutes; never do breathwork in or near water.
- Book a whole venue for June to September 6 to 12 months ahead; April, May and October bring the coldest nights and the best sauna evenings.

For a group retreat with a sauna, a cold plunge and breathwork, Glamping Tago in the Adjara mountains gives one retreat group of up to about 30 the whole camp, with the wood-fired sauna and plunge free every evening. Here are the other venues, the costs in 2026 and a doctor's safety rules.

Most "wellness retreat in Georgia" pages list Tbilisi sulfur baths and Kakheti spa hotels. A group that wants a real sauna, a cold plunge after it and breathwork in the morning, with the whole place to itself, has far fewer choices. This guide covers all of them: the venues with a sauna and a plunge, the rivers and lakes you can dip in, who leads breathwork in Georgia, what it costs in 2026, and the safety rules we use at our own sauna.

We run [Glamping Tago](https://glampingtago.ge/retreats), a retreat camp at about 1,200 m above Village Tago in the mountains of Adjara, about 91 km from Batumi. It is built for retreats of up to about 30 people: the whole camp belongs to one group and everyone sleeps on site. Our wood-fired sauna and cold plunge are lit every evening and are free for everyone staying, so we write from the side of the bench, not the brochure.

## Which venue fits a sauna, cold plunge and breathwork retreat?

A retreat with heat, cold and breath needs three things in one place: a sauna, a cold plunge a few steps away and a quiet indoor room for breathwork lying down. In Georgia only a handful of venues have all three, and very few give a group the whole place.

| Venue | Region | Whole venue for your group | Sauna | Cold plunge | Guests sleep on site | Room for breathwork |
|---|---|---|---|---|---|---|
| Glamping Tago | Adjara mountains, about 1,200 m | Yes, one group of up to about 30 (12 to 33) | Wood-fired tent sauna, every evening, included | Yes, wooden plunge pool next to the sauna | Yes, all of them | 38 m2 heated dome and 138 m2 covered platform |
| Hotel Ambassadori Goderdzi | Adjara, 2,027 m | No, a hotel | Yes | Not listed | Yes, hotel rooms | Not listed |
| Hameau Mukhrani | Near Tbilisi | No, a boutique hotel | Finnish sauna | Yes | Yes | Not listed |
| Banya No.1, Kiketi | Near Tbilisi, 1,100 m | Private booking by the session | Russian banya | Yes | Next door at Kiketi Farm | Weekend yoga sessions at Kiketi Farm |
| Lopota Lake Resort | Kakheti | No, about 310 rooms | Finnish sauna and Slavic bath | Icy plunge after the Slavic bath | Yes | Hotel halls |
| Tbilisi sulfur baths | Tbilisi | Private room by the hour | In some rooms | Cold pool in private rooms | No | No |

> **Good to know:** in a hotel spa you share the sauna with other guests, and most hotel spas have no cold plunge at all. If cold water after the heat is the point of your retreat, check for a plunge pool on the spa's own page before you book.

## Where in Georgia can a retreat group use a sauna and a cold plunge?

You can do it in four regions: the Adjara mountains above Batumi, Tbilisi and the hills around it, Kakheti wine country and the Kazbegi and Gudauri side of the Caucasus. In Adjara a group can take over a whole mountain venue with its own sauna and plunge; elsewhere you mostly book a hotel spa or a bath room by the hour.

### Glamping Tago (our venue), Adjara

- **Where:** a ridge above Village Tago, Khulo municipality, about 1,200 m
- **From Batumi:** about 2 hours 30 minutes, 91 km by road
- **Group:** up to about 30 guests (12 to 33), the whole camp for one group, everyone sleeps on site
- **Sauna and plunge:** wood-fired tent sauna with a plunge pool, every evening after dinner, included
- **Season:** 1 April to the end of October

Glamping Tago is built for retreats of up to about 30 people: 12 Lotus Belle tents and a 9-bed dormitory dome, a heated 38 m2 yoga dome with a wood stove for 10 to 12 people on mats, and a 138 m2 covered platform with room for 50 or more. Three vegetarian meals a day come from Yurtalicious, the yurt restaurant on site, and the kitchen covers vegan, gluten-free, lactose-free and nut-free diets. Guests rate us 4.9 from 648 Google reviews; after the views, the staff and the food, wellness is one of the things they write about most.

> **Glamping Tago** (Village Tago, Khulo (mountainous Adjara)) - our venue
> We are Jonas and Lisa, a Belgian couple who fell in love with these mountains and opened Glamping Tago in 2021. The sauna, the plunge pool and both yoga spaces come with the camp, so a retreat only adds the sessions it wants.
> Capacity: Up to about 30 guests (12 to 33), all sleeping on site · Season: 1 April to end of October · Google 4.9 (648)
> Pros: The whole camp for one group of up to about 30; Everyone sleeps on site, 12 tents and a 9-bed dorm dome; Wood-fired sauna and cold plunge every evening, included; Heated yoga dome plus a 138 m2 covered platform
> Cons: The last 8.9 km is a 4x4 road; Closed November to March; Vegetarian kitchen only; Canvas tents and two shared bathhouses, not hotel rooms
> [website](https://glampingtago.ge/retreats) · phone +995 555 56 24 83 · [map](https://www.google.com/maps/place/?q=place_id:ChIJCWibuR1PXUARUTua5xy7clc)

### Other options in Adjara: Goderdzi, Keda and Batumi

- **Hotel Ambassadori Goderdzi:** 2,027 m on the Goderdzi pass, 33.8 km above our camp; indoor pool, Garden Spa, hot tubs and sauna
- **Eco House Merisi:** Keda, glass cottages with jacuzzis, up to 54 guests overnight, no sauna
- **Family SPA Batumi:** private banya, hammam and cold plunge by the hour in the city

[Hotel Ambassadori Goderdzi](https://ambassadori.com/goderdzi/pool-and-spa) is a five-star hotel with a spa in the Adjara mountains, 33.8 km and about 45 minutes above our camp by road. It runs wellness weekends of its own, such as a Pilates and sound healing weekend in August 2026, but it is a hotel you share with other guests, and its spa is built around the indoor pool, the hot tubs and the sauna rather than cold water.

> **Hotel Ambassadori Goderdzi** (Goderdzi, Khulo (Adjara))
> A five-star hotel spa in mountainous Adjara: indoor pool, hot tubs and sauna at 2,027 m. Good for a group that wants hotel rooms and a ski-resort setting.
> Season: all year · Google 4.7 (344)
> Pros: Indoor pool, Garden Spa, hot tubs, sauna and gym; Five-star hotel rooms at 2,027 m; Hosts wellness weekends such as Pilates and sound healing
> Cons: A hotel shared with other guests; Spa shared with all hotel guests; A ski-resort setting on the pass, not a quiet camp
> [website](https://ambassadori.com/goderdzi/pool-and-spa) · phone +995 32 243 94 94 · [map](https://www.google.com/maps/place/?q=place_id:ChIJJaCuNtJLXUARSF8jz4snQGc)

[Eco House Merisi](https://ecohousemerisi.com/) in Keda is rated 4.9 from about 1,650 Google reviews, with glass bedrooms and panoramic jacuzzis. It has no sauna or cold plunge, so a group based there takes its cold water from the river and the waterfalls of the Keda valley.

> **Eco House Merisi Hotel and Restaurant** (Merisi, Keda (Adjara))
> Rated 4.9 from over 1,650 Google reviews, with glass bedrooms and panoramic jacuzzis. It has no sauna or plunge, so it suits a small group that adds a waterfall or river dip.
> Season: all year · Google 4.9 (1651)
> Pros: Glass cottages with panoramic jacuzzis; Up to 54 guests overnight in 12 cottages and 3 villas; Glass bedrooms facing the forest
> Cons: No sauna or cold plunge; A hotel shared with other guests; No published group prices
> [website](https://ecohousemerisi.com/) · phone +995 557 21 71 77 · [map](https://www.google.com/maps/place/?q=place_id:ChIJwRAkzM5fXUARj4hAxj5oCak)

In Batumi, [Family SPA Batumi](https://familyspa.ge/ru) rents its private banya (a Russian steam room), hammam, jacuzzi and lounge by the hour: an individual cold plunge costs 50 GEL, a group parenie (the Russian steam-and-whisk ritual) 240 GEL, and every guest above six adds 30 GEL. It suits the first or last evening of a trip.

> **Family SPA Batumi** (Batumi (Adjara))
> A private bath complex rented by the hour in Batumi: banya, hammam, jacuzzi and a cold plunge for your group alone. A good first or last evening on the coast.
> Google 4.9 (205)
> Pros: Private for your group, booked by the hour; Banya, hammam, jacuzzi and lounge in one; Individual cold plunge and banya parenie on the menu
> Cons: In the city, no mountain view; Extra charge per person above 6 guests
> [website](https://familyspa.ge/ru) · phone +995 557 23 59 43 · [map](https://www.google.com/maps/place/?q=place_id:ChIJ-dQJPwCHZ0ARd2sByunnX8M)

> **Watch out:** [Gomarduli Dao Space](https://gomarduli.life/) in Shuakhevi still turns up in lists of Adjara retreat centres, but it is permanently closed, and so is its sister [Gomarduli Zen Garden](https://www.google.com/maps/place/?q=place_id:ChIJuwyP7WxFXUARZMH8LiOKveE).

### Tbilisi and around: sulfur baths, a Russian banya and an ice pool

- **Sulfur baths:** private rooms in Abanotubani, 130 to 600 GEL per room per hour
- **Banya No.1, Kiketi:** Russian banya at 1,100 m, from 110 GEL for a 10-minute parenie
- **Hameau Mukhrani:** hotel spa with a Finnish sauna and a cold plunge, open 11:00-23:00
- **Sheraton Grand Metechi Palace:** city spa with a sauna and a real ice pool

Tbilisi's sulfur baths were never only for healing: people spent whole days there bathing, resting and feasting. Today the private rooms of Abanotubani are the city's version of a sauna and a plunge: a hot pool, a cold pool and often a sauna, rented per room per hour. Chreli Abano charges 130 to 200 GEL per hour for a room, 500 GEL for its VIP apartment and 600 GEL for the Royal apartment for 12, booked online and not for the same day, according to [Dolidoki](https://dolidoki.com/en/sulfur-baths-tbilisi). [Royal Bath](https://royalbath.ge/en/rooms) charges 190 GEL an hour for a room with a hot and a cold pool, and 230 to 290 GEL for a room with a sauna for up to 6. [The Georgian Guide](https://thegeorgianguide.com/culture/tbilisi-sulfur-baths-guide/) covers the rest of the baths, the scrub and the etiquette.

> **Chreli Abano** (Abanotubani, Tbilisi)
> The best-known private sulfur bath rooms in Tbilisi, with hot and cold pools and saunas by the hour. A city evening before or after the mountains.
> Google 4.5 (11820)
> phone +995 32 293 00 93 · [map](https://www.google.com/maps/place/?q=place_id:ChIJp1AABfcMREAR-U0SBWHxp0E)

> **Royal Bath** (Abanotubani, Tbilisi)
> Named for its clear price list of rooms with a hot and a cold pool and a sauna; at 4.0 stars it sits below the bar we use for recommendations.
> Google 4 (457)
> [website](https://royalbath.ge/en/rooms) · phone +995 555 50 22 00 · [map](https://www.google.com/maps/place/?q=place_id:ChIJn-E9APcMREARp1thbJ4WIFU)

A banya is not a sauna: it runs on wet steam at 50-60°C with humidity up to about 70%, where a Finnish sauna is dry, under 20% humidity, at around 100°C. The real thing near Tbilisi is Banya No.1 at [Kiketi Farm](https://kiketi.farm/wellness/banya), at 1,100 m with a waterfall view. A 10-minute parenie costs 110 GEL, a 15-minute aroma steam ceremony for 1 to 10 people 290 GEL and the 45-minute Parenie Special 500 GEL, according to [the banya's own price list](https://gobanya.ge/banya/en). It is closed on Mondays and works by reservation only.

> **Banya No.1 (Kiketi)** (Kiketi, near Tbilisi)
> A real Russian banya at 1,100 m above Tbilisi, with parenie masters, a waterfall view and a cold plunge. A day visit, booked in advance.
> Google 4.6 (127)
> [website](https://gobanya.ge/banya/en) · phone +995 595 89 98 55 · [map](https://www.google.com/maps/place/?q=place_id:ChIJc3ZvJuqLQ0ARpHY2YzW7yDI)

> **Kiketi Farm** (Kiketi, near Tbilisi)
> The hotel and farm around Banya No.1, with a yoga centre, so a small group can sleep next to the banya.
> Season: all year · Google 4.5 (738)
> Pros: Banya No.1 on the grounds; Weekend yoga and sound healing, horse riding, farm restaurant; At 1,100 m, about 30 minutes from Tbilisi
> Cons: A hotel shared with other guests; Banya sessions cost extra and need a reservation; The banya is closed on Mondays
> [website](https://kiketi.farm/wellness/banya) · phone +995 32 211 10 03 · [map](https://www.google.com/maps/place/?q=place_id:ChIJIcv9YogLREARdxCOqk23DTE)

For a sauna and a plunge in a boutique hotel, [Hameau Mukhrani](https://hameaumukhrani.com/spa/) has a Finnish sauna, an outdoor jacuzzi and a cold plunge, open daily 11:00-23:00. In the city itself, the spa of the [Sheraton Grand Tbilisi Metechi Palace](https://www.marriott.com/en-us/hotels/tbssi-sheraton-grand-tbilisi-metechi-palace/experiences/) has a sauna, a steam room, a plunge pool and an ice pool: a good last night before a flight.

> **Hameau Mukhrani** (Mukhrani, near Tbilisi)
> A boutique hotel spa with a Finnish sauna, an outdoor jacuzzi and a real cold plunge, the closest copy of a sauna-and-plunge evening near Tbilisi.
> Season: all year · Google 4.5 (83)
> Pros: Finnish sauna, outdoor jacuzzi and a cold plunge; Spa open daily 11:00-23:00; Near Tbilisi, easy to add to a city stay
> Cons: A small hotel shared with other guests; Rated by only 83 Google reviewers so far; No group buyout published
> [website](https://hameaumukhrani.com/spa/) · phone +995 577 30 56 05 · [map](https://www.google.com/maps/place/?q=place_id:ChIJoerLplBjREARH_LzTyzqzk8)

> **Sheraton Grand Tbilisi Metechi Palace** (Tbilisi)
> A city hotel with a real ice pool next to its sauna: useful for the night before or after a retreat, not as the retreat venue.
> Season: all year · Google 4.7 (2487)
> Pros: Spa with sauna, steam room, plunge pool and an ice pool; 1,500 m2 of spa and fitness; In the city, a good last night before a flight
> Cons: A large city hotel shared with other guests; No nature, no outdoor sessions
> [website](https://www.marriott.com/en-us/hotels/tbssi-sheraton-grand-tbilisi-metechi-palace/overview/) · phone +995 32 277 20 20 · [map](https://www.google.com/maps/place/?q=place_id:ChIJUxQDPjkNREARIj8AjlHEDKE)

### Kakheti: spa resorts in wine country

- **Panorama Kakheti Resort:** 39 rooms, two saunas, hammam and pools, spa included in the stay
- **Lopota Lake Resort & Spa:** about 310 rooms, Slavic bath rituals and a Finnish sauna

Kakheti is where most guides send wellness groups, and its spas are real: [Panorama Kakheti](https://www.panoramakakheti.ge/en/adventure/spa) includes two saunas, a hammam and its pools in the room price. What these resorts are not is private: you share them with other guests, and the spa sits indoors.

> **Panorama Kakheti Resort** (Kakheti)
> A wine-country resort whose spa is included in the stay: two saunas, a hammam and several pools.
> Season: all year · Google 4.7 (163)
> Pros: Two saunas, hammam, hydrotherapy and indoor pools; Spa included in the room price; 39 rooms, a size a group can fill
> Cons: No cold plunge on its spa page; Shared with other guests unless you fill it; Hotel spa indoors, not nature
> [website](https://www.panoramakakheti.ge/en/adventure/spa) · phone +995 595 80 70 50 · [map](https://www.google.com/maps/place/?q=place_id:ChIJiStmZqGARkARhqILYM4IZjE)

At [Lopota Lake Resort & Spa](https://lopotaresort.com/spa-and-wellness) the Slavic bath rituals (steam, honey, birch) run 10:00-22:00 and, as [The Sauce](https://thesaucemag.com/lopota-lake-resort-spa-georgia-review/) describes, end with a plunge into icy water. The Finnish sauna sits by the indoor pool, and the seven outdoor pools open from May to September only.

> **Lopota Lake Resort & Spa** (Napareuli, Kakheti)
> A big lake resort whose Slavic bath ritual ends in an icy plunge, with a Finnish sauna by the indoor pool.
> Season: all year · Google 4.4 (2774)
> Pros: Slavic bath rituals with steam, honey and birch; Finnish sauna by the indoor pool, 08:00-23:00; Seven outdoor pools from May to September
> Cons: About 310 rooms shared with other guests; Outdoor pools open May to September only; In eastern Georgia, far from Batumi
> [website](https://lopotaresort.com/spa-and-wellness) · phone +995 32 240 04 00 · [map](https://www.google.com/maps/place/?q=place_id:ChIJEfkgp0HIRUARiHcbv4vtIPM)

### Kazbegi and Gudauri: big mountains, hotel spas

- **Gudauri Lodge:** ski hotel, indoor pool, dry sauna, no cold plunge listed
- **Rooms Kazbegi:** spa and pool in a former Soviet sanatorium; recent reviews have slipped

The Kazbegi road has the highest peaks in Georgia and plenty of hotel saunas, but they sit in hotels you share with other guests, and none of the ones below lists a cold plunge. [Gudauri Lodge](https://gudaurilodge.com/wellness/) has an indoor pool open until midnight and a dry sauna in its spa.

> **Gudauri Lodge** (Gudauri (Kazbegi road))
> A ski hotel at the Gudauri resort with an indoor pool and a dry sauna, for a group that wants big mountains and hotel rooms.
> Season: all year · Google 4.3 (902)
> Pros: Indoor pool open 10:00-00:00; Dry sauna in the spa, 08:00-23:00; Last 12 months of reviews average 4.9
> Cons: No cold plunge listed; A ski hotel shared with other guests; A ski-resort setting, not a quiet venue
> [website](https://gudaurilodge.com/wellness/) · phone +995 32 220 06 00 · [map](https://www.google.com/maps/place/?q=place_id:ChIJy_eBzlApRUARDoKCctW1uKo)

> **Rooms Kazbegi** (Stepantsminda (Kazbegi))
> The hotel most guides name for Kazbegi, in a former Soviet sanatorium with a spa and pool. Recent reviews have slipped, so we do not recommend it for a retreat.
> Season: all year · Google 4.5 (5585)
> Pros: Spa, pool and gym with a view of Mount Kazbek; Large hotel with plenty of rooms
> Cons: Several recent reviews mention noise, tour-group crowds and high prices; No cold plunge listed; Shared with other guests
> [website](https://roomshotels.com/hotel/kazbegi/) · phone +995 32 271 00 99 · [map](https://www.google.com/maps/place/?q=place_id:ChIJP2ViFvcMREAR1pj01B_1XTc)

## What do the sauna and cold plunge at Glamping Tago look like?

Our sauna is a wood-fired stove inside a converted Lotus Belle canvas tent, with a wooden plunge pool on a deck a few steps away and the Adjara mountains in front of you. We light it every evening after dinner, it takes up to 10 people per round, and it is free for every staying guest, retreats included.

The routine we give every guest: sauna, then the cold plunge, then the sauna again, then a warm shower, and repeat as often as you like. The warm showers are in the bathrooms under the dormitory, a few steps from the sauna. There is no jacuzzi and nothing to book: the evening sauna runs on a daily schedule.

- **Bring:** a swimsuit, and slippers for the walk back to your tent. Towels are provided, and a bathrobe is available to rent if you did not pack one.
- **Best months:** April, when nights drop to 2-4°C, May (nights of 6-9°C) and October, with days of about 18°C and nights of 5-8°C. In July days reach 24-28°C and nights about 15°C, so the plunge is the best part of the evening.
- **Rain:** it rains on about 14 days in June and July, so pack a rain jacket even in summer.

For a group, the sauna evening becomes a session: an opening breath practice in the dome, rounds of heat and cold together, then tea by the [campfire](https://glampingtago.ge/activities/sauna-cold-plunge/). Our own [Digital Detox week](https://digital-detox.glampingtago.ge/) runs the sauna and ice bath every evening from 19:30 to 22:00, and the ice bath is always optional, with someone always with you.

## Can you plunge into rivers and mountain lakes in Adjara?

Yes, at a few places, and the water stays cold all summer. The Adjaristskali river is cold and bracing even in the July heat; in spring it swells and the current gets strong, so river dips are for summer and early autumn.

[Makhuntseti waterfall](https://madloba.info/en/blog/nature-of-georgia/vodopad-makhuntseti/) in Keda is about 30 m high, about 30 km from Batumi and a short walk off the main road. Below the falls the river forms a pool with small pebbly beaches: in summer, when the river drops, people go in for a short, cold dip, while in spring the current is too strong. The visiting season runs from May to October. It lies on the way to our camp: the stop adds 3.9 km to the drive from Batumi. Entry is free, parking costs 2 GEL, the rocks are slippery, and an October 2026 review warns of broken steps without a railing.

> **Makhuntseti Waterfall** (Makhuntseti, Keda (Adjara))
> The easiest natural cold dip in Adjara, a short walk off the Batumi road and on the way to Tago. Free entry; some steps are broken and the rocks are slippery.
> Price: Free, parking 2 GEL · Season: May to October for a dip · Google 4.6 (11200)
> [website](https://georgia.travel/makhuntseti-waterfall) · [map](https://www.google.com/maps/place/?q=place_id:ChIJnes6mtSKZ0ARA9LWDm0PrWo)

[Green Lake](https://georgia.travel/green-lake) sits at 2,058 m, 40 km uphill from our camp on the Goderdzi road: a separate half-day trip, not a stop on the way from Batumi. It is spring-fed and the water is always cold. Some visitors swim in August; many do not dare to go in.

> **Green Lake** (Didi Riketi, Khulo (Adjara))
> A spring-fed lake at 2,058 m, 40 km uphill from our camp. The water is always cold; a quick dip is for strong, experienced swimmers only.
> Season: Summer · Google 4.9 (252)
> [website](https://georgia.travel/green-lake) · [map](https://www.google.com/maps/place/?q=place_id:ChIJx1a5ZBM2XUARy8bCHqcSaKw)

> **Watch out:** open water is not a plunge pool. Never go in alone, never with alcohol, and never hold your breath or do breathwork in the water. Numbness, slurred speech, strong shivering or confusion mean get out now, as the [cold-water guide in Mail.ru's V fokuse](https://vfokuse.mail.ru/articles/69639119-kak-stat-morzhom/) puts it.

## Who runs breathwork and ice-bath sessions in Georgia?

Very few, and most retreats bring their own facilitator. [BookRetreats](https://bookretreats.com/s/wellness-retreats/breathwork-retreats/georgia) lists five breathwork retreats in Georgia, from US$391 to US$1,999 per person. Retreats built on the [Wim Hof method](https://bookretreats.com/s/wellness-retreats/wim-hof-retreats/georgia) are rare in Georgia; most of them run abroad, in Poland for example.

What you can book in Georgia:

- **At Glamping Tago:** a guided breathwork session for your group, 350 GEL per group. It is calm, functional breathing, not the Wim Hof method, which we do not offer.
- **In Gudauri:** a [5-day Tsa Lung breathwork retreat](https://bookretreats.com/r/5-day-tsa-lung-breathwork-retreat-in-gudauri-georgia) in a forest cabin, 19-23 December 2026, for a maximum of 4 people, from US$489.
- **On the Adjara coast:** a [4-day yoga and breathwork retreat in Kvariati](https://retreat.guru/events/10773-444/where-sea-meets-mountains-4-day-yoga-breathwork-retreat-in-kvariati-4) near Batumi, from US$448, up to 25 people, in a seaside hotel with pools and a sauna.
- **In Tbilisi:** one-off workshops in yoga studios, such as a 2-hour breathwork workshop at Lumos for 70 GEL, listed [on Yolo](https://yolo.ge/en/poster/breathwork-therapy-workshop).

If your retreat is built on the Wim Hof method, bring a certified instructor. Certified instructors complete the Wim Hof Method Academy, which more than 1,200 people have finished since 2013, and you can check any name in the [official instructor directory](https://activities.wimhofmethod.com/instructors).

> **Tip:** agree the breathing style with your facilitator before you book. Some of the yoga and breathwork teachers who work with us prefer soft, functional breathing to intensive hyperventilation methods, and a mixed group usually feels the same.

Retreats we have hosted already combine the three: a yoga and breathwork retreat with daily pranayama and a trip to Skhalta monastery, and a 10-person group mixing yoga, hikes and the evening sauna. See [retreat.glampingtago.ge](https://retreat.glampingtago.ge/) for the formats we host.

## What does a sauna, cold plunge and breathwork retreat cost in 2026?

At Glamping Tago the whole camp costs 1,962 GEL a night in April and up to 4,488 GEL a night in July and August, full board adds 100 GEL per person per day, and the evening sauna and plunge are included. For 25 people for 6 nights with all meals that comes to about 192 GEL per person per night in April and about 257 GEL in September, as our [retreat venue guide](https://glampingtago.ge/blog/retreat-venues-georgia) works out.

| 2026 prices | Price | What you get |
|---|---|---|
| Glamping Tago, whole camp, April | 1,962 GEL a night | 12 to 33 guests, yoga dome, platform, evening sauna and plunge |
| Glamping Tago, whole camp, September | 3,584 GEL a night | The same |
| Glamping Tago, whole camp, July and August | 4,488 GEL a night | The same |
| Full board at Yurtalicious | 100 GEL per person per day | Three vegetarian meals |
| Breathwork session at Glamping Tago | 350 GEL per group | Calm, guided breathing, not Wim Hof |
| Private 4x4 transfer Batumi to the camp | 265 GEL per car | Up to 4 people, about 2 hours 30 minutes |
| 4x4 taxi Khulo to the camp | 75 GEL per car | Up to 4 people, 30 to 35 minutes |
| Marshrutka Batumi to Khulo | about 10 GEL | Every 30 minutes, 08:00-20:00 |
| Digital Detox week at Glamping Tago | EUR 600 to 1,190 per person | 6 nights, all meals, daily sauna and ice bath |
| Family SPA Batumi cold plunge | 50 GEL | Individual plunge; group parenie 240 GEL |
| Banya No.1, Kiketi | 110 to 500 GEL | 10-minute parenie to the 45-minute Parenie Special |
| Tbilisi sulfur bath, private room | 130 to 600 GEL per hour | Hot and cold pools, some with a sauna |
| Tsa Lung breathwork retreat, Gudauri | from US$489 | 5 days, up to 4 people |
| Yoga and breathwork retreat, Kvariati | from US$448 | 4 days, up to 25 people |

> **Cost:** almost everywhere else in Georgia you pay for heat and cold by the hour: a Tbilisi bath room for a small group costs 260 to 400 GEL for 2 hours. At a venue where the sauna is part of the stay, every evening of the retreat comes with sauna rounds at no extra cost.

The Digital Detox week, 5-11 April 2027, is also on [BookRetreats](https://bookretreats.com/r/7-day-digital-detox-mental-health-retreat-in-khulogeorgia) from US$671, rated 5.00 from 54 reviews. Booking by 31 January 2027 takes 30% off.

## Is it safe? A doctor's rules for heat, cold and breath

For most healthy adults, yes, if you keep the rounds short, skip alcohol and never mix breathwork with water. Lisa, who runs Glamping Tago with Jonas, is a medical doctor, and these are the rules we hold to at our own sauna and plunge.

**Who should check with a doctor first.** Anyone who is pregnant, has a heart condition, low or high blood pressure, or takes medicine that affects the circulation should check with their doctor and tell the retreat organiser before arrival. The [Wim Hof Method's own FAQ](https://www.wimhofmethod.com/faq) adds epilepsy, cold urticaria, kidney failure, Raynaud's, a past heart failure or stroke and recent surgery. Intensive breathwork is also [unsuitable](https://en.wikipedia.org/wiki/Holotropic_Breathwork) with glaucoma, severe asthma, a seizure disorder or a mental illness.

**Sauna.** First-timers stay 5 to 10 minutes, and nobody stays more than 20 minutes at a time, as the [American Lung Association](https://www.lung.org/blog/sauna-cold-plunges-health-impacts) advises; [Harvard Health](https://www.health.harvard.edu/healthy-aging-and-longevity/saunas-and-your-health) gives 15 to 20 minutes as the limit. Nobody who has been drinking goes in: alcohol in the heat brings dehydration, low blood pressure and heart rhythm problems. Drink two to four glasses of water afterwards, skip the sauna when you are ill, and no contests over who lasts longest.

**Cold plunge.** Most first-timers at our plunge stay in for 30 to 60 seconds. The [Cleveland Clinic](https://health.clevelandclinic.org/what-to-know-about-cold-plunges) suggests 10-15°C water for beginners and nothing below 4°C, a minute or two for beginners and never more than five minutes. The first 2 to 3 minutes in cold water bring the gasp reflex and fast breathing, so walk in slowly, breathe out, and keep your head above water.

**Breathwork.** Do it lying down on a mat, indoors, with a facilitator watching and, in a big group, helpers sitting with people. Tingling hands, light-headedness and cramps in the hands are signs of too little CO2; slow down when they come. Never hyperventilate and then hold your breath in or near water: it can cause a blackout without warning, even in shallow water, which is why the [Royal Life Saving Society](https://www.rlss.org.uk/shallow-water-blackout-hyperventilation-and-breath-holding-gs005) says breath-hold practice is never done alone. Below about 15°C your [breath-hold time drops](https://en.wikipedia.org/wiki/Cold_shock_response) from the usual 60-90 seconds to a few seconds.

**Emergencies.** Khulo has a [24-hour clinic](https://www.google.com/maps/place/?q=place_id:ChIJg9wdcLBFXUARfw_sNCHFWXM), 9.3 km from our camp by road; plan 30 to 35 minutes, as the first part is a 4x4 track. Since 1 January 2026 every tourist entering Georgia needs health and accident insurance for the whole stay, with at least 30,000 GEL of cover ([The Georgian Guide](https://thegeorgianguide.com/practical-info/travel-insurance-georgia)).

> **Tip:** put a short health question on your booking form (pregnancy, heart, blood pressure, epilepsy, medication) and send the answers to the venue in advance. Our [women's retreat guide](https://glampingtago.ge/blog/womens-retreat-georgia) has the full checklist.

## What does a 3-day sauna and breathwork retreat look like?

Three days is enough for two full evenings of sauna rounds and two morning breathwork sessions. This is the rhythm groups at our camp use, and it works at any venue with a sauna, a plunge and a quiet room.

1. **Day 1:** drive up from Batumi in the morning, with a stop at Makhuntseti waterfall. Lunch, an opening circle in the yoga dome, a short hike above Tago, dinner, then the first sauna evening with a facilitator showing the routine.
2. **Day 2:** breathwork lying down in the heated dome before breakfast, yoga on the platform, a free afternoon or a [guided hike](/tours) (150 GEL half day, 200 GEL full day), and the full sauna and plunge evening with tea by the fire.
3. **Day 3:** a gentle breath practice, brunch, a closing circle, and the drive down. Groups with a fourth day add the trip to Green Lake.

## How do you plan a sauna and cold plunge retreat, step by step?

Book the venue first, then the facilitator, then everything else. Groups book far earlier than individual guests: for June to September, 6 to 12 months ahead.

1. **Pick the month.** April, May and October bring cold nights that make the sauna the heart of the day; July and August make the plunge the best part. Our camp is open 1 April to the end of October; see our [weather guide](https://glampingtago.ge/blog/retreat-weather-adjara) for every month.
2. **Book the whole venue.** For a buyout at Glamping Tago write to us through the [retreats page](https://glampingtago.ge/retreats) with your dates and group size (12 to 33).
3. **Book the facilitator.** Agree the breathing style, the number of sessions and whether the facilitator leads the sauna rounds too.
4. **Add a health question to your sign-up form** and send the answers to the venue.
5. **Arrange the transfers.** A private 4x4 from Batumi takes up to 4 people; a bigger group takes the marshrutka to Khulo and the 4x4 taxis up, or a minibus by the Skhalta valley road. All options are on [how to get to Glamping Tago](https://glampingtago.ge/how-to-get-to-glamping-tago).
6. **Send a packing list:** swimsuit, slippers, warm layers for the nights, a rain jacket and a water bottle.

## How do you get to Glamping Tago from Batumi?

By car it is 91 km and about 2 hours 30 minutes from Batumi: the Batumi-Akhaltsikhe road up the Adjaristskali valley to Khulo, then the last 8.9 km on a 4x4 road. Makhuntseti waterfall lies on the way, a 3.9 km detour.

Without a car, the marshrutka to Khulo leaves the Old Batumi Bus Station every 30 minutes from 08:00 to 20:00, takes about 2 hours 30 minutes and costs about 10 GEL. From Khulo a 4x4 taxi brings you up in 30 to 35 minutes for 75 GEL per car of up to 4. The private 4x4 transfer from Batumi costs 265 GEL per car. Transfers are paid in cash at our reception, never to the driver, and Khulo has pharmacies and ATMs (Credo Bank and Liberty in the centre), so take cash there on the way up. On the ridge, Magti has the best mobile signal, and the camp has Starlink Wi-Fi.

## What do people get wrong about sauna and cold plunge retreats?

> **Good to know:** at Glamping Tago the evening sauna is included in every stay, retreats too. You do not need to book it or pay extra; just come after dinner.

> **Watch out:** the nights are cold. In April and October nights drop to 2-8°C at 1,200 m, and you walk from the sauna to your tent outdoors. Bring slippers, a warm layer and a hat.

> **Tip:** do not schedule the intense breathwork right before the plunge. Breathe in the dome, rest, then go to the sauna; in the water, just breathe slowly.

> **Watch out:** a "sauna" on a hotel list is usually an indoor spa shared with every other guest, often without a cold plunge. Ask for the spa hours, whether your group can book it alone, and whether there is cold water after the heat.

## A sauna, cold plunge and breathwork retreat at Glamping Tago

We are a retreat camp on a ridge above Village Tago in the Adjara mountains, and the whole place belongs to one group at a time: retreats of up to about 30 guests, everyone sleeping on site. The wood-fired sauna tent and the plunge pool are lit every evening and included in the stay.

Breathwork happens in the heated yoga dome or on the covered platform, and three vegetarian meals a day come from Yurtalicious, our yurt restaurant. Bring your own facilitator or book our breathwork session.

- **Group:** Up to about 30 (12 to 33), the whole camp for one group
- **Beds on site:** 12 Lotus Belle tents and a 9-bed dormitory dome
- **Sauna and plunge:** Every evening after dinner, up to 10 per round, included
- **Whole camp from:** 1,962 GEL a night in April 2026
- **Full board:** 100 GEL per person per day, vegetarian
- **Breathwork session:** 350 GEL per group
- **From Batumi:** About 2 hours 30 minutes, 91 km
- **Season:** 1 April to the end of October

## FAQ

**Where can I do a sauna and ice bath retreat in Georgia (the country)?**

In the Adjara mountains, Glamping Tago has a wood-fired sauna and a cold plunge every evening, included for every staying guest, and the whole camp can be booked by one group of up to about 30. Near Tbilisi, Banya No.1 in Kiketi and Hameau Mukhrani have a sauna and a cold plunge, and the sulfur bath rooms of Tbilisi have hot and cold pools by the hour. The Digital Detox week at Glamping Tago runs the sauna and ice bath every evening.

**Are there Wim Hof instructors in Georgia?**

Very few retreats in Georgia use the Wim Hof method, so most groups bring their own certified instructor. Check any name in the official Wim Hof Method instructor directory. Glamping Tago offers a calm, guided breathwork session (350 GEL per group), not the Wim Hof method.

**Is the sauna included at Glamping Tago?**

Yes. The evening sauna and cold plunge run every evening after dinner and are free for every staying guest, retreats included. There is nothing to book; bring a swimsuit and slippers.

**How cold should a cold plunge be, and how long should I stay in?**

The Cleveland Clinic suggests 10-15°C for beginners and nothing below 4°C. Most first-timers stay in for 30 to 60 seconds, and nobody should stay longer than five minutes. Keep your head above water and breathe out slowly through the first gasp.

**Who should not do a sauna, cold plunge or breathwork?**

Anyone who is pregnant, has a heart condition, high or low blood pressure, epilepsy, or takes medicine that affects the circulation should check with a doctor first and tell the organiser. Nobody goes in after drinking alcohol. Never do breathwork or breath-holds in or near water.

**Can I swim in rivers and lakes in Adjara?**

Yes, at a few places, but the water stays cold all summer and there are no lifeguards. Makhuntseti waterfall on the Batumi road has a pool for a short summer dip when the river is low, and some visitors swim in Green Lake in August. Never go in alone or after alcohol.

**How much does a sauna and breathwork retreat cost in Georgia in 2026?**

At Glamping Tago a 25-person, 6-night retreat with all meals costs about 192 GEL per person per night in April and about 257 GEL in September, sauna and plunge included; a breathwork session adds 350 GEL per group. In Tbilisi a private bath room costs 130 to 600 GEL per hour. Bookable breathwork retreats in Georgia cost US$391 to US$1,999.

**When is the best time for a sauna retreat in the Adjara mountains?**

April, May and October, when the nights at 1,200 m drop to 2-9°C and the evening sauna is at its best. In July and August days reach 24-28°C and the plunge is the favourite part. Glamping Tago is open from 1 April to the end of October.

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Source: https://glampingtago.ge/blog/wellness-retreat-sauna-cold-plunge-georgia
Glamping Tago, Village Tago, Khulo, Adjara (Georgia) · hello@glampingtago.ge · WhatsApp +995 555 56 24 83