Rose Unwin Wellness

05/06/2026

Here are some photos from that magical trip to Sweden 🇸🇪, meeting other Instructors from all different corners if the world, and learning from Susanna.

One whole year ago, after months of training, I earned my Thermalist Instructor certification in Sweden. What followed has been one of the most rewarding, yet challenging, years of my life.

From 3-year-old clients (Chloe 🥰) to 78-year-olds, both men and women from all walks of life, you have trusted me to guide you through contrast therapy and to keep your secrets.I have officially become the best secret keeper in the Cotswolds 🤫.

Close to 600 people have stepped into the cold water with me, and for that I will always be grateful! Thank you, thank you!

Here’s to the next year 🥂

05/06/2026

"I just had two of the best night's sleep in years."
"Just to say how valuable and enjoyable I found your talk last night!"

If poor sleep, stress or waking exhausted are affecting your wellbeing, join me for an engaging evening exploring the hidden causes of poor sleep and practical, science-backed ways to improve it naturally.

Or maybe you already sleep well, but you'd like the learn the science of sleep.

Sunday 14 June • 7pm
Stroud Brewery

Discover what's stealing your sleep.

Tickets available online roseunwinwellness.com 🎟

02/06/2026

Introducing My New Oxygen Advantage Breathing Classes

Oxygen Advantage Classes are now live

30/05/2026

Which one sounds most like you?

❄️ The Beginner - ready to start using sauna and cold exposure but unsure where to begin.

🧠 The Optimiser - already doing contrast therapy and wants to understand the science, physiology and how to maximise results.

🌊 The Adventurer - loves new experiences, challenges and discovering new ways to support health and performance.

😴 The One Running on Empty - struggling with stress, anxiety, poor sleep or low energy and looking for practical tools that genuinely help.

At my upcoming 3-hour Oxygen Advantage & Contrast Therapy Workshop, you'll learn:

✔ The science of heat and cold exposure
✔ How breathwork transforms your stress response
✔ Why breathing mechanics matter more than most people realise
✔ How to use sauna and ice baths safely and effectively
✔ Recovery techniques you can use immediately

You'll leave with practical tools, new knowledge and a completely different understanding of what your body is capable of.

I won't be running this workshop again for another 2-3 months and places are now limited.

If you've been thinking about coming, now is the time.

Comment "WORKSHOP" or follow the booking link in my bio.

29/05/2026

"Just to say how valuable and enjoyable I found your presentation last night."

If poor sleep, stress or waking exhausted are affecting your wellbeing, join us for an evening exploring practical, science-backed ways to improve sleep naturally.

Sunday 14 June • 7pm at Stroud Brewery

Limited spaces available - reserve your place now.

https://www.roseunwinwellness.com/event-details/evening-talk-at-stroud-brewery-transform-your-sleep

25/05/2026

People see my occasional 100% sleep scores and consistent scores in the 90s.
But they might not see the system behind it.

Great sleep isn’t an accident. It’s the result of consistently giving your body the right signals to recover. Every single night.

A few things that move the needle massively for me:

• Shifting my nervous system down a few big gears before bed
• No alcohol
• Last meal 3–4 hours before sleep
• Cold bedroom
• Eye mask
• Mouth tape for nasal breathing
• Hydrating properly through the day (2.7 - 4L for me)
• 8:30pm fluid cutoff to avoid multiple bathroom wakeups

The biggest lesson?

Recovery starts HOURS before you get into bed.

Most people focus on sleep duration.
The real game is sleep quality.

Your body can only perform at the level it recovers. I can only handle my lifestyle by sleeping well.

I often take on too much 😅. Sleep is the thing that enables me to perform, connect, educate, recover and go again.

Burnout. No thanks, hopefully not for me ever again. That was a chapter from my 20s!

Join my Transform Your Sleep talk on Sunday 14th June at Stroud Brewery for a masterclass in better Sleep.

Rose 🌹

(I'm currently on holiday for half term - this post was scheduled before I went away. )

22/05/2026

The Contrast, Coffee & Croissant Club set sail today ✨️

What a blooming lovely to spend a Friday morning ☀️💛.

The next session is on Saturday 20th June.
Be there or be square 😁.

21/05/2026

Great to be back at Calcot!

This was for a second wave of contrast therapy workshops for the Calcot members and staff. I also had a really fun hour with the fitness team, giving them additional training and doing roleplays scenarios.

It's so good to have this outstanding venue just 7 minutes away. That's barely a commute 😊

Well done to Francesca, Luke, Scott and Natalia for orchestrating the most fantastic Recovery Garden launch. All the members are enjoying the 'Rolls Royce' calibre facilities and are gaining transformative health benefits.

19/05/2026

I tape my mouth to encourage nasal breathing throughout the night. A lot of people mouth breathe during sleep without realising it, and while you may technically be asleep, your nervous system can still show signs of stress.

Nasal breathing supports deeper, more efficient recovery.

The eye mask is simple: no light leaks, no early sunrise through the curtains from 5am onwards, no unnecessary disruption.

I want uninterrupted sleep until my children need me or my alarm goes off at 7am ⏰️. Recovery matters.

I can't recommend Myotape mouth tape enough. If you'd like to try it out, use code MYO10 at discount for 10% off your order. Myotapes are designed by Patrick McKeown, one of my teachers, and he's THE guy to pay attention to when it comes to breathing and recovery. Learning from him was eye-opening and I love sharing his work. 🫁

If you’d like to upgrade your sleep and improve your recovery, come along to my talk at 7pm on Sunday 14th June at Stroud Brewery.

We’ll be covering practical strategies to improve sleep quality, recovery, energy and nervous system regulation.

18/05/2026

You don’t get that smile from scrolling aimlessly on your phone.

No social media or gaming dopamine hit compares to how you feel after doing something genuinely challenging for your body and mind.

Cold water forces you into the present moment, fast.

And suddenly nothing else matters… except controlling your breath (very important, and I can help you with that).

That’s why so many people leave cold water feeling calmer, clearer, and more regulated afterwards. It’s an instant reset for my brain chemistry and mood.

Cold exposure increases dopamine and noradrenaline, the chemicals involved in mood, focus, alertness, and motivation.

Brain fog - gone! This is your cold water ‘caffeine’.

Cold water isn’t about extreme or long exposure.

It’s about doing it in a calm and controlled environment.

Come along to one of my weekly sessions and try it for yourself:
• Mondays: 9:30am & 12:15pm
• Thursday: 6pm & 7pm
• Fridays: 12:15pm
• Sundays: 6pm women, 7pm men

Link to book in my bio!