The Thermalist® Method
Science-Backed Contrast Therapy for Lasting Wellbeing
Discover how your body’s natural systems can build resilience, balance, and vitality.
The Thermalist Method® offers more than a relaxation trend; it’s a guided, science-backed contrast therapy method that helps you feel stronger, calmer, and more connected to yourself.
What Is the Thermalist Method®?
The Thermalist Method® combines cold and heat exposure, breathwork, and meditation, a four-pillar approach designed to help your body adapt naturally to stress, improve recovery, and boost metabolic health.
Created by Dr Susanna Søberg, it is the world’s first science-backed contrast therapy method, developed from years of research into metabolism and thermal adaptation.
Unlike casual spa or sauna sessions, the Thermalist Method® is a structured, research-based lifestyle intervention, not just about short-term relief, but about learning to manage stress, improve sleep, balance energy, and support long-term well-being through consistent practice.
All sessions are fully guided by qualified Thermalist Method® Instructors, trained to deliver the method safely, effectively, and in alignment with your body’s natural processes.
Before every workshop, we take time to understand your unique health status and personal goals, ensuring your experience is safe, personalised, and aligned with what your body needs most.
(Learn more about Dr Søberg’s research at the Søberg Institute.)
Why the Thermalist Method® Differs from Standard Contrast Therapy
Most people want to stay healthy; they just need support and the right tools to do so. The Thermalist Method® offers a safe and evidence-based way to achieve that.
Science-backed protocols: Every session follows precise timing and temperature guidelines.
Expert guidance: Fully guided by a qualified Thermalist Method® Instructor trained in safety and adaptation.
Personalised approach: Each workshop is tailored to your unique body, lifestyle, and goals.
Sustainable transformation: The method is not designed as a one-off experience but as the starting point for long-term health improvements.
After your introductory workshop, you’ll have the option to continue with a personalised plan, a deeper, guided journey where lasting results and transformation truly begin.
The Søberg Principle®: Ending on the Cold
At the core of the Thermalist Method® lies the Søberg Principle®, a scientifically proven approach of ending on the cold.
Instead of using external heat immediately after a cold plunge, you allow your body to naturally rewarm itself, a process that activates brown fat (metabolically active tissue that supports thermoregulation, energy use, and fat metabolism).
This natural rewarming strengthens your resilience, enhances circulation, and supports long-term metabolic health.
What to Expect from a Thermalist Method® Workshop
Our workshops are fully guided by certified Thermalist Method® instructors and tailored to your needs. Key elements include:
Pre-Event Consultation – Understanding your current health and goals.
History of Contrast Therapy – Learn the tradition and context behind the practice.
Science – Discover what happens in your body at a cellular level.
The Four Pillars – Breathwork, Cold, Heat & Meditation explained.
Personalised Guidance & Adaptation – For beginners and those looking to progress.
Safety – Guidelines throughout the session and after the workshop.
Post Session Tools & Tips – Practical strategies to continue your journey with contrast therapy.
Community – Meet other like-minded people, sharing support and motivation.
Pathway to Ongoing Programs – Once you have attended a full workshop, you will then be able to enrol in personalised programs for longer-term practice and health transformation.
Sign Up for Thermalist Method® Workshops
Workshops launching soon!
Workshops and community program sessions are typically held in East Hampshire, West Sussex, and neighbouring counties.
Register your interest below to be the first to know when new workshops and programs are open for booking.
Dr. Susanna Søberg explains the Thermalist Method® in her own words.
In this video, Dr Susanna Søberg explores how stress is a signal from your body asking for balance. She introduces the Thermalist Method®, a science-based approach that teaches you to “stress up” in order to “stress down.” The method is built around four pillars: cold, heat, breath, and meditation, and Dr Søberg explains what happens in the body at a cellular level during each stage of the process.
This isn’t just about cold and heat exposure; it’s about learning to listen to your body, understand its signals, and strengthen the mind-body connection.
FAQs
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You may have experienced cold plunges or sauna sessions separately, and many people enjoy them for relaxation or fun, and that’s great! The Thermalist Method® goes a step further.
It’s a structured, science-backed lifestyle practice that combines cold, heat, breathwork, and meditation in specific cycles. The method focuses on working with your body’s natural responses through guided practices tailored to your personal needs and goals. Unlike extreme approaches, it prioritizes safety, breath awareness, and gradual, sustainable progress.
Practicing consistently, like going to the gym, is where the real benefits appear. You’ll also participate in a supportive community, with qualified instructors ensuring safe practice, personalised guidance, and access to the latest research and best practices.
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All Thermalist Method® workshops delivered by The Naturally Curious are led by Chantelle Manz, founder and one of currently only 25 officially certified instructors worldwide, trained directly under Dr. Susanna Søberg.
Workshops can only be delivered by fully certified instructors who have completed the rigorous Søberg Institute training, untrained assistants are not permitted. You can verify an instructor’s certification on the Søberg Institute website.
For larger groups, sessions are supported by other certified instructors, working together to ensure safety, personalised guidance, and a high-quality experience for every participant.
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A full Thermalist Method Workshop is usually between 2.5–3 hours.
Our follow-up guided sessions (individualised programs): 1–1.5 hours
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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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Absolutely. You’ll leave with a clear understanding of the science and personalised guidance to safely continue your practice, whether that’s a home cold shower routine, local sauna visits, or breathwork exercises.
Ongoing programs are also available for those wanting structured progression and community support.
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If you have any health concerns, please consult your GP before attending.
During the pre-event consultation, we’ll review your health status to ensure the workshop is safe and tailored to your needs.
For more information, you can review our Contrast Therapy page which provides some additonal detail.
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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.