Express Breath & Cold
Casey Campbell, founder of Fire Within, is a Counselor, Certified Personal Trainer and XPT Certified Breathwork Facilitator. Her aim is to help you ignite the Fire Within through breath, hot & cold immersion and expert coaching.
Learn how strong you really are during this transformative experience. We'll begin with a 15 minutes guided breathwork, 20 minute sauna session, followed by a 3 minute cold plunge. Two cold plunge temperatures available at approximately 42 and 48 degrees.
Hot and cold exposure, also known as contrast therapy, offers researched benefits for overall health and recovery:
- Improved circulation
- Muscle recovery
- Enhanced immune function
- Pain relief
- Stress Reduction
- Improved skin health
- Boosted metabolism
- Increased alertness
- Improved mental clarity
Find your inner resilience at Fire Within!
What to bring:
- Yoga mat
- Towel
- Water Bottle
- Clothes to plunge in (Bathing suit or athletic wear)
Your safety is our top priority. We do not recommend breathwork, sauna or cold plunging for those that are pregnant, have pre-existing heart conditions, high blood pressure, or emphysema.
Community Breath, Sauna & Plunge
Casey Campbell, founder of Fire Within, is a Counselor, Certified Personal Trainer and XPT Certified Breathwork Facilitator. Her aim is to help you ignite the Fire Within through breath, hot & cold immersion and expert coaching.
Learn how strong you really are during this transformative experience. This experience begins with 35-40 minutes of guided breathwork followed by 3 rounds of contrast therapy utilizing cold plunge and wood-fired sauna.
Hot and cold exposure, also known as contrast therapy, offers researched benefits for overall health and recovery:
- Improved circulation
- Muscle recovery
- Enhanced immune function
- Pain relief
- Stress Reduction
- Improved skin health
- Boosted metabolism
- Increased alertness
- Improved mental clarity
Find your inner resilience at Fire Within! What to bring:
- Yoga mat
- Towel
- Water Bottle
- Clothes to plunge in (Bathing suit or athletic wear)
Your safety is our top priority. We do not recommend breathwork and cold plunging for those that are pregnant, have pre-existing heart conditions, or emphysema. Certain medications may affect the body's ability to regulate temperature or increase sensitivity to heat. Consult with your healthcare provider to determine if sauna use is safe while taking certain medications.
Plunge Party
Casey Campbell, founder of Fire Within, is a Counselor, Certified Personal Trainer and XPT Certified Breathwork Facilitator. Her aim is to help you ignite the Fire Within through breath, hot & cold immersion and expert coaching.
Book Fire Within for your next party or get together! You bring 8-10 of your friends and we'll bring the cold plunges. Each participant completes 3 rounds of cold water immersion. $25 per person with a minimum of 6 participants. Deposit required to book and secure date. Price reflected includes deposit and covers payment for 3 participants. Contact Fire Within to schedule.
Intentional Cold Exposure research has proven the power of the plunge. Cold plunging benefits may include:
- Expedited muscle recovery
- Reduced inflammation
- Strengthened immune system
- Improved circulation
- Increased energy and focus
- Reduced stress and anxiety
- Improved skin and hair health
- Increased mental and physical resilience
Find your inner resilience at Fire Within!
What to bring:
- Yoga mat
- Towel
- Water Bottle
- Clothes to plunge in (Bathing suit or athletic wear)
Your safety is our top priority. We do not recommend breathwork and cold plunging for those that are pregnant, have pre-existing heart conditions, or emphysema.
Private Breath, Sauna & Plunge
Casey Campbell, founder of Fire Within, is a Counselor, Certified Personal Trainer and XPT Certified Breathwork Facilitator. Her aim is to help you ignite the Fire Within through breath, hot & cold immersion and expert coaching.
Learn how strong you really are during this transformative experience. Invite up to 12 of your friends to enjoy this experience with you. This experience begins with 35-40 minutes of guided breathwork followed by 3 rounds of contrast therapy utilizing cold plunge and wood-fired sauna. Hot and cold exposure, also known as contrast therapy, offers researched benefits for overall health and recovery:
- Improved circulation
- Muscle recovery
- Enhanced immune function
- Pain relief
- Stress Reduction
- Improved skin health
- Boosted metabolism
- Increased alertness
- Improved mental clarity
Find your inner resilience at Fire Within! What to bring:
- Yoga mat
- Towel
- Water Bottle
- Clothes to plunge in (Bathing suit or athletic wear)
Your safety is our top priority. We do not recommend breathwork and cold plunging for those that are pregnant, have pre-existing heart conditions, or emphysema. Certain medications may affect the body's ability to regulate temperature or increase sensitivity to heat. Consult with your healthcare provider to determine if sauna use is safe while taking certain medications.
8 participant minimum to book. Price reflected indicates required deposit and covers 6 participants. Contact Fire Within to schedule.
Begin your journey with an Ignite the Fire Intro Session. This is your opportunity to experience the basics of cold plunging and breath work under the guidance of Coach Casey. This is a required booking to determine if membership is the right fit for your health and wellness goals.
You’ll learn the foundational breath techniques, understand the benefits of breath & cold, and get a taste of what Fire Within Membership has to offer.
Ignite the Fire Sessions Include:
-30 min coached session with Casey.
-Includes brief intake to understand your health & wellness goals.
-Fire Within Breath & Cold Beginner Protocol - Guided Breathwork & 3 minute coached plunge.
BONUS: to reward your initial commitment, If you decide to move ahead with membership, your 50.00 session fee will be credited toward your first month membership fees.
Drop in at Fire Within Wellness for a solo breathwork and plunge. Schedule a 30 minute timeslot and experience all the benefits cold plunging has to offer.
All participants are required to complete an Intro to Plunge session prior to drop in.
Fire Within members receive a 15% discount on add-on single sessions.
Experience the amazing benefits of traditional sauna bathing and cold plunging.
Connect with others during our one hour contrast therapy session including sauna & cold plunge. Take contrast at your own pace. You’ll have access to the sauna and plunge tubs for one hour.
Must complete Intro session prior to drop in appointments.
Session capacity = 6
Members receive 15% discount on drop in sessions.
Stress isn't just mental--it lives in your body. Feeling overwhelmed, exhausted, or stuck in survival mode? This 6-week breathwork series is designed to help you regulate your nervous system, restore your energy, and find balance again.
Each session includes:
- Education & Check In: Understand how stress affects your body & how breathwork can help.
- Guided Breathwork: Experience breath practices that improve energy, focus, and resilience. We use science-backed breath techniques to help you feel more grounded, energized and in control of your stress response.
- Integration & Reflection: Process your experience and apply breathwork to your daily life.
By the end of this series, you will:
- Feel more in control of your stress response
- Experience deeper relaxation and mental clarity
- Have practical tools to manage stress anytime, anywhere
- Build resilience and balance for long-term well-being
6-Week Series | $150
Every Monday starting 3/31 | 6-7 p.m.
DB2 Regeneration - 1200 HRC Plaza Dr. Lake St. Louis
Spots are limited! Register NOW!
Breath and cold water exposure event and training for Alton Police Department.
June 12 - 4-7 pm
June 13 - 2-5 pm
Welcome to The Shift. A 6 week guided experience designed for women navigating the physical, emotional and energetic shifts of perimenopause and menopause.
This series offers more than just breathwork--it's a space to reconnect with your body, regulate your system and move through change with grace and strength.
Through weekly sessions you'll explore breath practices that support:
- Hormonal balance
- Improved sleep + mood regulation
- Stress management
- Grounded confidence during life's transitions
Each session includes education, guided breathwork, and time for integration -- because you deserve tools that meet you where you are.
You're not breaking down. You're breaking through. Let this be a space where you breathe deeply, listen inward and move forward with clarity and calm.
The shift is happening and you don't have to navigate it alone.
