Frequently Asked Questions

About Our Contrast Therapy Workshops and Sauna Experiences

Contrast Therapy

  • Absolutely. Whether you're completely new or just curious to learn more, the Contrast Therapy Workshop starts 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.

  • Start slowly and listen to your body. Everyone responds differently depending on factors like age, lifestyle, health, and personal goals. Begin with short exposures and increase gradually over time, comfort and consistency are key.

    If you'd like more support, Chantelle offers longer-term programmes where you can receive a personalised plan to help you build up safely and at your own pace.

  • Yes, when practised or guided properly, cold exposure can be hugely beneficial for women's health and wellbeing. There are key differences in how women and men respond to the cold, and even factors like where you are in your menstrual cycle can affect how you feel it. That's why every session is guided and personalised, we adapt exposure methods, timing, and temperature to suit your experience and circumstances. A full health consultation beforehand helps us tailor the session to what's right for you. Cold therapy doesn't always mean a full plunge; there are many safe and effective ways to work with the cold, and having a fully trained, experienced guide present ensures you're supported safely every step of the way.

  • You may have tried cold plunges or sauna sessions separately, but our experiences take a structured, mindful approach, combining heat and cold in science-backed cycles.

    Through gentle, guided breathwork and mindful pauses, we work with your body's natural responses in a way that's adapted to your goals and comfort. Unlike methods that push extremes, we prioritise safety, awareness, and sustainable progress, helping you build lasting resilience.

    Whether you join the Contrast Therapy Workshop or a Sauna Ritual, we ensure you feel supported, confident, and fully engaged throughout.

Sauna Rituals

  • Each ritual is different, but you can expect a guided thermal journey through heat and cold, traditional whisking with oak or birch, the ancient art of löyly (steam), natural aromatherapy, and moments of stillness and connection woven throughout. Read more about what to expect.

  • Every ritual is held by a trained Sauna Master, someone who has studied the craft of heat, steam, and ceremony in depth. Curious to know more? Read our blog: What Is a Sauna Master?

  • None at all. Sauna rituals are welcoming to complete beginners and experienced sauna-goers alike, you'll be guided throughout, and the pace is never rushed.

  • Not quite. The Contrast Therapy Workshop is a more structured, educational experience focused on the science and practice of heat and cold exposure, ideal if you want to properly understand contrast therapy. A Sauna Ritual is more ceremonial and experiential, weaving together craft, ceremony, and atmosphere. Many people enjoy both, but they offer genuinely different experiences.

Practical Information

  • Swimwear · two towels (one to sit on, one to dry with) · a changing robe or dressing gown for in between cold dips · flip flops or sandals for walking between areas · a water bottle · warm, comfortable clothing for afterwards

    A full checklist is sent once your booking is confirmed.

  • It's best to have only a light meal or snack before your session. A full stomach can leave you feeling uncomfortable, much like before any other form of exercise.

    Staying hydrated is important too, before and after, try to avoid too much caffeine before your session (one coffee or tea is fine). We'll help you stay hydrated and provide light snacks during the session to top up any key nutrients your body is releasing.

    After your session, give yourself a little time to relax and then refuel, your body will thank you.

  • No, it's not recommended. Your body is already under stress fighting off an infection, and adding more stress through heat and cold exposure can make symptoms worse or prolong recovery.

    If you're unwell, just let us know and we'll happily reschedule to another convenient date, and your sauna companions will thank you for it too.

  • There's a minimum age of 18 to attend our contrast therapy workshops and sauna rituals, which helps us uphold the safety, focus, and emotional regulation required for these experiences. There's no upper age limit, as long as you're in good general health and comfortable with heat and cold exposure, you're welcome to join. If you have any health concerns, just get in touch beforehand and we can talk it through.

  • Yes, you're welcome to book for friends, family, or as a private corporate session, for either the Contrast Therapy Workshop or a Sauna Ritual. Get in touch so we can discuss options and create something bespoke for your group.

  • Sessions are held at nature-rich venues predominantly across Hampshire and West Sussex. Some workshops and sauna rituals are hosted in collaboration with various venues or other practitioners, with bookings made directly through other websites — full details are always provided on our booking page.

If you have any other questions, please contact us. We’re always happy to help.