Contrast Therapy &
The Thermalist® Method
Discover the Power of Contrast Therapy
In a world that often feels fast, loud, and overwhelming, the Thermalist Method® offers a simple, science-backed way to slow down and reset. Through the intentional use of cold, heat, breathwork, and natural recovery, this method helps your body and mind return to balance — supporting resilience, well-being, and a deeper connection to yourself.
Developed by Dr. Susanna Søberg and grounded in over a decade of research, this isn’t just about cold plunges or saunas. It’s a safe, gentle, structured practice that teaches your body how to adapt, recover, and thrive.
What is Contrast Therapy?
Contrast Therapy is the practice of exposing your body to short, controlled bursts of temperature extremes—usually alternating between cold (like a cold plunge) and heat (such as a sauna), followed by a natural recovery period.
These intentional shifts gently stress the body, activating your nervous system, boosting circulation, and helping you return to balance.
It’s a powerful, accessible way to build resilience, regulate stress, and reconnect with your body’s natural rhythms.
What is the Thermalist Method®?
The Thermalist Method® is a structured, science-backed approach to contrast therapy, developed by Dr. Susanna Søberg, a leading researcher in metabolism, contrast therapy and longevity, and pioneer of the Søberg Principle.
This method focuses on four core elements:
Deliberate Cold Exposure – Reducing inflammation
Controlled Heat Use – Improving circulation
Natural Recovery – Encourages the body to recover on its own
Breath Awareness – Helping you stay present and calm the mind
By following the Søberg Principle—always ending on cold and allowing for full recovery—this method supports real, lasting adaptation in your body and nervous system.
Thermalist Method® Benefits
This method works with your body, not against it—supporting long-term physical and emotional health. Potential benefits include:
Better sleep
Mental clarity & calm
Natural pain relief
Reduced inflammation
Boosted immunity
Faster recovery from injury or exertion
A metabolic reset
Improved cardiovascular & lung function
Possible weight loss support
Help managing type 2 diabetes
A surge of feel-good hormones
Most modern diseases are linked to two root causes: chronic stress and inflammation. The Thermalist Method® addresses both—potentially increasing healthspan and even extending lifespan by 4–7 years.
Important Safety Information
Contrast Therapy, including cold immersion and sauna use, is safe for most people. However, if you have any of the following conditions, this practice is not recommended for you:
Heart conditions of any kind
Unregulated blood pressure (too high or too low)
Epilepsy
Pregnancy
Raynaud’s Type 2
If you’re unsure whether contrast therapy is suitable for you, please consult your GP or healthcare professional before participating.
If contrast therapy isn’t right for you at this time, you may find one of our other nature-based experiences better suited to your current needs and well-being. Feel free to explore our other offerings or contact us for guidance.
Meet your Instructor
Chantelle Manz - Founder of The Naturally Curious & Thermalist Method® Instructor
Chantelle trained directly under Dr. Susanna Søberg of the Søberg Institute, completing her rigorous Thermalist Method® certification in Sweden. The programme is grounded in cutting-edge science on cold and heat exposure and is based on the practical application of the Søberg Principle.
Her training includes:
A deep understanding of cold and heat biology and physiology
Breathwork, safety, and nervous system regulation
Delivering the Thermalist Method® in a safe, accessible, and evidence-based way
What makes Chantelle’s workshops unique is the setting. Held in carefully chosen natural environments, her sessions invite you to step away from the noise of everyday life and reconnect with your body in peaceful, restorative surroundings. She also shares her own simple, grounding meditation practices to help you tune in and get the most from each experience.
Chantelle maintains the highest standards through annual recertification and ongoing access to Dr. Søberg’s latest research and developments, ensuring her clients benefit from the most up-to-date, science-backed approach.
View Chantelle’s official profile on the Søberg Institute website
Register your interest in the Thermalist Method® Workshops
We’re working to secure some beautiful woodland and nature-based sites for our upcoming Thermalist Method® Workshops.
You can sign-up below to be the first to hear when new workshop dates are released.
FAQs
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Absolutely. Whether you’re completely new or just curious about contrast therapy, the workshops start from the basics, guiding you gently and safely through each step so you can build confidence at your own pace. Before each session, we’ll spend time together to answer any questions you have and ensure you feel fully supported and reassured.
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You may have experienced cold plunges or sauna sessions separately, but the Thermalist Method® offers a structured, mindful approach that combines these elements in specific, science-backed cycles. It focuses on working with your body’s natural responses through gentle, guided practices tailored to your individual needs and goals. Unlike methods that push extremes, this approach prioritizes safety, breath awareness, and sustainable progress to help you build resilience and wellbeing over time.
Before each session, we’ll take time to answer your questions and ensure you feel comfortable and supported throughout.
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A full kit list will be sent ahead of your session, but in general, you’ll need a swimsuit, 2x towels, warm loose comfortable layers, a changing robe, water bottle, and some outdoor shoes you don’t mind getting wet. We’ll guide you every step of the way.
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Yes — participants must be 18 or over to attend a Thermalist Method® workshop. This ensures we can uphold the safety, focus, and emotional regulation required for this type of experience.