Contrast Therapy Sessions
Join me for a contrast therapy session in my garden spa to experience the mental and physical benefits of heat, cold and breathwork. Learn safe protocols for using sauna, cold water immersion with breathing and mindfulness and how to integrate these practices into your life. Contrast therapy has been shown to reduce chronic stress, improve mood, sleep quality, and long term health (cardiovascular, insulin sensitivity, weight loss, lowering inflammation), as well as boost recovery from physical exercise....and you feel amazing afterwards!
The best way to start is to attend a Thermalist® Method Workshop which is a powerful and science-backed experience combining cold and heat exposure with guided breathwork and mindfulness — rooted in over a decade of scientific research by Dr. Susanna Søberg, PhD in metabolism and pioneer of the Søberg Principle. Once you have attended a Workshop, or if you have previously attended a Garden Spa Evening, you can then book a 60 minute Guided Contrast Therapy Drop-In session or a block of sessions to continue your wellness journey.
Contrast Therapy in my Garden Spa
Thermalist® Method Workshop
The Thermalist Method® Workshop offers a transformative journey in nervous system regulation. Designed to help you stress down and teach your body and mind how to regulate stress effectively, this experience leaves you feeling rejuvenated, centered, and empowered. The session activates the sympathetic nervous system through cold exposure, then brings you into a deep parasympathetic calm through heat, breathwork, and internal awareness. If you are looking for a scientifically-proven approach to stress management, come and try a workshop!
1-2-1 Intro to Cold Water Therapy
There are many health benefits to regular cold water immersion which go far beyond boosting recovery after exercise. In this session you learn to use your breath to calm your nervous system before and during the cold water immersion.
For women, we talk about monthly cycle syncing and when to go more gently with cold water immersion. We also look at how you could integrate this practice into your life for long term benefits.
1-2-1 Intro to Contrast Therapy
Using heat and cold therapy together offers the most health benefits, as they trigger some similar but also some different physiological responses. Short term stressors like heat and cold build mental resilience, strengthen our cells for better health, reduce risk of many lifestyle diseases and calm the mind.
This guided introductory session will teach you how to safely practice contrast therapy with a science-backed protocol and look at ways to integrate this practice into your life.
1-2-1 Intro to Contrast Therapy
Using heat and cold therapy together offers the most health benefits, as they trigger some similar but also some different physiological responses. Short term stressors like heat and cold build mental resilience, strengthen our cells for better health, reduce risk of many lifestyle diseases and calm the mind.
This guided introductory session will teach you how to safely practice contrast therapy with a science-backed protocol and look at ways to integrate this practice into your life.
Guided Garden Spa Drop-In Sessions
This 60 minute drop-in Garden Spa session for men and women is ideal for continuing your contrast therapy journey, making it a regular practice. To book a drop-in session, you need to have previously attended a Garden Spa Evening, a 1:1 Intro session or a Thermalist® Method Workshop with me first to learn the basics.
You can choose to book a mixed session for men and women, or a women-only session and there will be a maximum of 4 people in each session, so I can offer individual guidance and ensure your safety and enjoyment. Research suggests regular contrast therapy maximises the long term health benefits. You can book one-off sessions or a block of sessions to get a discount.
Boost Your Physical and Mental Health
Heat Therapy
Most people look forward to the heat rather than the cold, however some find it overpowering, but there are ways to deal with this. For example, cooling the body with a cold shower or cold dip before allows you to stay more comfortable in the sauna for longer. You will also learn research-based protocols to follow for safe sauna use regarding how long to stay in the heat.
Cold Water Therapy
We tend to start and finish the contrast therapy session with a cold dip, as this boosts your metabolism by making your body work hard to warm up. We take it very gently if you are new to cold water immersion as it requires a process of gradual acclimatisation. When used in conjunction with the sauna, the contrasting health benefits are maximised and it is easier to submerge in cold water after coming out of the sauna. There is also a cold shower to try!
Functional Breathing
Before entering the cold water, you will learn how to use your breath to calm your nervous system and deal with the cold sensation as you enter. You will also learn how to breathe to lower your heart rate and blood pressure when sitting in the sauna or the cold pool, as both are a stressor on the body, but a good stressor if we are healthy. However, fast, upper chest, hyperventilation through the mouth will intensify the stress, so we need to learn how to breathe to trigger our relaxation response during these activities.
Garden Spa Experiences...
Annie O
"Marianne, it was a great evening and lovely that everyone fully engaged with it all - a lovely bunch of like-minded women.
I found the breath work really helpful and interesting. I have been going through a stressful time at the moment and I've noticed my breathing has been shallow and not very effective.
Your knowledge and understanding of the body and the ease with which you part this information is a real asset to the experience.
The hot/cold experience was well managed and it was interesting to talk about practical ways that we could bring it into our everyday lives to see all the health benefits."
Claire M
"The Garden Spa Evening with breathing techniques, hot sauna/cold water therapy, supportive and informative information and encouragement from Marianne's a literal tonic.
It was just the right length of time, the price was affordable and the facilities were excellent."
Jane S
"Thank you Marianne Johnson: buzzing from an amazing evening...such as beautiful night for it!! Loved the cold and heat combo and would thoroughly recommend it."
Samme A
"A big thank you to Marianne Johnson and a shout out for the session we went to with her last night. I honestly cannot remember sleeping so well, ever! Really looking forward to another Garden Spa."
Karen A
"I'm one of the cold water newbies and with expert guidance from Marianne and the team spirit and encouragement of the other dippers, I was delighted by my bravery in the cold water!
Thanks to all and looking forward to 28th November for more....already booked!"