Welcome to My Garden Spa
Barrel sauna and Lumi cold therapy bath
Garage gym for breathwork sessions
Barrel sauna and Lumi cold therapy bath
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.
Anyone (16+) can choose from a 1-2-1 Introduction to Cold Water Therapy or 1-2-1 Contrast Therapy session.
If you are peri to post menopausal, then why not try a 2 hour "Garden Spa Evening" which incorporates some breathwork with gentle movement, a guided sauna and cold water immersion session, support from other women going through or having been through this midlife transition, and usually a lot of laughter, finishing with a herbal tea/hot chocolate..The perfect tool to reduce chronic stress, boost general health and speed up recovery for anyone who does physical exercise.
Contrast Therapy in my Garden Spa
Garden Spa Evenings for Midlife Women
Thursday 8th October- fully booked
Wednesday 21st October
Tuesday 3rd November
7pm - 9pm, £39
Venue: 2 Garden Close, East Grinstead, RH19 4JS
Are you feeling constantly stressed, have low energy, low mood, struggling through peri- or post-menopause? Or do you just want a fun night out with friends (or to make new friends) to unwind, reset, and support each other to take the "cold" plunge!
Guided contrast therapy with breathing exercises 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 (see reviews below). 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 gentle, guided contrast therapy session in my Garden Spa!
We start with a gentle movement session in the gym to improve rib cage and spine mobility to encourage better breathing and to start to tune into our body via our breath, and learn how to use the breath to calm the nervous system before entering the cold and heat. You can use these techniques in any stressful situation in life.
We then have a gentle introduction to cold water immersion in cold water therapy baths and pods in the garden, focusing on the breath and learning how to avoid cold water shock and start to get cold water adapted.
We then enter the barrel sauna in the garden where the heat gradually increases to give a more soothing experience and a chance to focus on efficient breathing mechanics to enhance the experience.
We alternate between the cold and the heat a few times, before finishing the evening with a herbal tea/hot chocolate and reflecting on the experience and how we feel in our body and mind - usually amazing and very relaxed!
If you have a group of 3-6 friends, book a bespoke session!
Tuesdays, Wednesdays, Thursdays available
1-2-1 Guided Intro to Cold Water Therapy
There are many health benefits to regular cold water immersion which go far beyond boosting recovery after exercise.
For instance, cold water immersion boosts your metabolism by activating brown fat which creates heat to keep you warm (thermogenesis). We take it very gently if you are new to cold water immersion as it requires a process of gradual acclimatisation.
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.
In this session you learn to use your breath to calm your nervous system before and during the cold water immersion. If you are interested in later trying cold water swimming, we can also discuss equipment needed and safety issues to consider in open water. This can be a great start to your open water journey!
£45
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 Guided Intro to Contrast Therapy
Using heat and cold therapy together with calming and functional breathing techniques 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 1-2-1 introductory session will teach you how to use the sauna safely (i.e. how long to stay in the heat). You also learn how to safely practice contrast therapy (moving between the heat and cold water immersion several times) and relevant breathing techniques to calm the nervous system and promote health. We also look at ways to integrate this practice into your life.
£55
Garden Spa Evening Testimonials
"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."
Annie O
"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."
Claire M
"Another wonderful evening at the Garden Spa. I really felt the benefits of the hot and cold therapy, topped off with the best hot chocolate afterwards! (Other hot drinks are available!). Marianne is so knowledgeable and gave us some really helpful breathing techniques for anxiety, which I have already used. Thoroughly recommend."
Zoe V
"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."
Jane S
"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."
Samme 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!"
Karen A