Contrast Therapy
In addition to being a swim coach, I'm also a cold water therapy practitioner, functional breathing coach, menopause wellbeing practitioner and recently did the online Thermalist Instructor training at the Soeberg Institute.
I run small group Garden Spa sessions to introduce you to the benefits of contrast (hot and cold) therapy and functional breathing techniques for overall health and wellbeing, as well as to aid recovery for enhanced sports performance.
Garden Spa Evening
for midlife women
Experience a rejuvenating session that combines the soothing benefits of sauna, invigorating cold water immersion, and calming breathing techniques.
Wednesday 2nd April 2025
7pm-9pm
East Grinstead, RH19 4JS
£35pp per session, max 6 women
Alternative days are possible if you have a group of friends (4 - 6 people) keen to try this.
Come and learn about the physical and mental health benefits of cold water immersion, heat therapy in a sauna, combined with calming breathing techniques. Experience the contrasting feelings in your body and mind after a sauna session, then feeling the cold air on your skin outside, before entering the cold water pool again. Tuning into these sensations brings us into the present moment, more in tune with our body and has a great calming effect.
The Contrast Therapy Workshop combines classroom time to learn some of the science behind hot/cold therapy and functional breathing techniques, practising functional breathing exercises to take away and integrate into your daily life and doing a contrast therapy session in the Garden Spa.
Calming Breathing Techniques
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.
Heat Therapy in the Sauna
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 Therapy in the Garden pool & shower
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!
1-2-1Garden Spa
A 1-2-1 Introduction to contrast therapy for anyone interested in learning how to boost their long term health and wellbeing, using sauna, cold water immersion and functional breathing techniques. This can be a daytime or evening session.
East Grinstead, RH19 4JS
2 hours - £65
1.5 hours - £55
1 hour - £45
2-2-1 and small group sessions of 4 - 6 friends (male or female) also available on request. Just contact me with some date and time options.
Garden Spa Testimonials
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.
Karen A-K
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!
Jane S
Thank you Marianne Johnson: buzzing from an amazing evening...such a beautiful night for it!! Loved the cold and heat combo and would thoroughly recommend it.