What are the opening hours?

Monday 9am - 11:30am Wednesday 10:30am - 5pm 6:45pm - 8:45pm Thursday 9am - 11:30am Friday 9:45am - 4pm 6:45pm - 8:45pm Sunday 5:30pm - 7:45pm

Rose Unwin Wellness

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United Kingdom
Stroud
Rose Unwin Wellness

Thermalist Method & Advanced Oxygen Advantage Instructor. Reflexologist.

28/02/2026

You might track your food.
You might measure your water intake.
You might obsess over sleep, supplements, and step counts.

But breathing? The main thing keeping us alive. It gets almost zero attention.

And yet how you breathe affects EVERYTHING - your brain function, stress resilience, sleep quality, immunity, and your ability to actually calm down when life feels like too much.

Breathing isn’t just something your body does to survive , it’s a tool and it’s one of the most powerful tools you have for performance, recovery, and nervous system regulation.

And the best part? Unlike most wellness tools, it costs absolutely nothing 😉

20,000 breaths a day.

Imagine what changes when even a fraction of them are intentional?

I am now offering 1-1 Breathing assessment & coaching.

You can book now by using the link in my bio 🫁

26/02/2026

I'll let the carousel slides tell the story 😊.

Most of you that follow me, will remain a Rose Unwin Wellness client so you can stay here - this is your home 🏡 😉 .

If you're curious about the techniques, workshops and training I'm starting to deliver in elite sport then join me at

For the professional sportsmen and women that follow me here, join me on because that is your home 🏡.

Both brands and social media profiles will cover sleep optimisation, mood regulation, nervous system support and lifestyle advice.

Rose Unwin Wellness will include treatments, contrast therapy, and my wellness events. with a focus on vitality, healthspan and feeling goooood.

The Thermal Advantage will include sport specific breathing techniques like simulated altitude training, and contrast therapy for performance gains.

I hope that makes sense, I'll be figuring it out as I go!

Rose 🌹

25/02/2026

Fear is keeping so many women away from something that could genuinely change how they feel.

What the science says:
Menopause is a huge hormonal transition that your entire nervous system feels and metabolism responds to.

Declining oestrogen directly affects the hypothalamus (your body’s thermostat) which can disrupt sleep architecture, reduces serotonin production, and increases cortisol.

Reduced oestrogen also leads to a slowing of metabolism: brown fat is activated less and consequently your body holds onto more calories as white fat.

These aren’t just ‘symptoms’ to manage or push through, see them as a way of you’re body your body asking for some love.

That’s exactly where contrast therapy can support you.

❄️ Cold exposure triggers a 300% boost in noradrenaline - your brain’s natural energiser- helping to sweep away brain fog, lift the mood, and restore some mental clarity that menopause so often takes.

🔥 Regular heat exposure trains your hypothalamus to regulate temperature more efficiently over time, which can reduce the frequency and intensity of hot flushes.

🫁 Breathwork stimulates your vagus nerve, lowering cortisol and restoring the rest and recover response that menopause so often suppresses.

This is your body being supported, not pushed.

Guided, not forced. And always, always at your own pace 💚

Women’s only sessions: Sunday evenings @ 6pm

Mixed Sessions: Mondays @ 9.30am & 12.15pm, Thursdays 6pm & 7pm & Fridays 12.15pm

Limited spots available.
Link in bio to book.

20/02/2026

This is what Charlie said to me two nights ago after I said "I put the work in and it paid off".

What I meant was that I put the work into down-regulating my nervous system like a boss. And yes, a bath was involved 😆.

Here's the back story:

Time and time again the universe reminds me that if I work on my laptop in the evening, I will not fall asleep for 2-3 hrs after I have logged off. The bluelight destroys my melatonin production. This is a tricky dilemma when the evening might be the only time I get to catch up on emails, do some web design, blog, launch events etc.

I logged off at 930pm on Wednesday evening. Not good. I binned the idea or hope of being asleep by 1030pm. Instead, I switched my focus into the perfect recovery wind down.

I ran a warm (not hot) bath and did 30 minutes of steady, gentle nasal breathing in it. I stuck mostly to a 4-6 rhythm. And then when I got into bed, I did another 10 minutes of 4-6 nasal breathing.

By 11pm I was asleep - a result! Not the usual 2-3 hr delay after logging off from my laptop.

Use your breath to change your state. It's a powerful tool and it's part of my daily sleep formula. 😴

16/02/2026

My children are very open-minded and curious, and it makes me feel so proud. 🥰

At what point, do most adults lose this I wonder? It's something I'm pondering.

I also swell with pride when a client in their 50s, 60s or 70s starts cold plunging with me. You're never too late to create a new health habit ✨️.

13/02/2026

I know it doesn’t always feel like progress.

The mornings are still dark.
Every day the weather is 50 shades of grey ;)

Even though we want that ‘fresh-start’ 2026 energy, your body is still ‘wintering’.

Seasonal changes aren’t just in your head, they affect your circadian rhythm, hormone production, and neurotransmitter levels.

Less daylight means less serotonin.

Colder weather means we move less, connect less. Your mood, energy, and resilience all take a hit.

But consistency is your strongest tool right now:

☀️ Morning light - Even 10 minutes of natural light in the morning supports serotonin production (your mood stabiliser) and helps regulate your circadian rhythm. Get outside. Yes, even when it’s grey!!

💚 Stay connected - Isolation compounds the effects of seasonal changes. A quick text back, a walk with a friend, a coffee date—these aren’t luxuries. They’re biology. Human connection regulates your nervous system.

💪 Move your body - Movement boosts BDNF (brain-derived neurotrophic factor). Moving your body improves mood, cognition, and resilience. Cardio, strength training, whatever you enjoy—just move!

🧠 Mind the inputs - Late nights, chronic stress, and “just one more” drink all disrupt your HPA axis (your stress response system). This always shows up in your mood the next day.

😴 Stay consistent with sleep - Your circadian rhythm craves consistency - same bedtime, same wake time. Strong sleep architecture reduces cortisol, improves emotional regulation, and builds stress resilience.

The last 30% can feel harder than the first 70%, but it’s nearly over!

Spring is coming. You’re almost there 💚

Share this with someone who needs to hear this right now!

07/02/2026

…And I mean really relaxed.
A proper hard stop from the hamster wheel of life.
Not scrolling.
Not reading the news.

Not getting your steps in while listening to a podcast on how you should be a better person.

Here’s the simplest fix:
The 4-6 breath
Inhale for 4, exhale for 6, that’s it.

Use it in a traffic jam, waiting for your coffee, whilst having a wee, during work stress, before bed - whenever you need to support your body and mind in switching off.

Why it works: That 6-count exhale is the key. It activates your vagus nerve, which is your nervous system’s off button. It signals your body: ‘the threat’s over, you can relax now.’ Stress to calm, just like that.

Try it right now:
👃 Breathe IN for 4
👄 Breathe OUT for 6
Repeat 3-6 times

Feel that shift? That’s your parasympathetic nervous system doing its thing.

💾 Save this for the next time you can’t switch off.

02/02/2026

I love this audio - every effort today is a building block of tomorrow. That's what cold water immersion does for us. There is immediate benefit, plus medium and longer term benefits. 💧😊

Meet Liam: local firefighter, carpenter, builder and friend. He's helped me out on so many building projects, both indoors and outdoors.

Today was his first experience of contrast therapy. We negotiated... a new roof over my outdoor changing cubicles in return for a guided CT session.

In recent months, the Nailsworth fire station has been working harder than ever to keep the community safe. Fire fighters on call, ready to respond at a moment's notice, day and night. This sounds exhausting to me. This will take it's toll on anyone's nervous system.

But that's where contrast therapy comes in - it is nervous system training, a deep reset and a shift in both your body and brain chemistry 🧠. It sets us up to feel calm, pain-free and better equipped to get a good night of sleep. 💤

It might seem crazy, willingly stepping into a cold tub. But once you've experienced that dopamine high, the mental clarity and the slowing of your mind, you're converted. ✨️

31/01/2026

These reviews - they make it all worth it.

In 2015, I was burned out, exhausted, and trapped in the work-hard-play-hard cycle of finance recruitment and half Ironman training. On my wedding day I had to spend a lot of sitting down because standing was so tiring.

Creating deep rest for myself (never mind others) felt like an impossible dream. To be honest, I’m not even sure deep rest was on my radar. I just kept going. Cortisol and adrenaline were my fuel.

Fast forward to today → I get to help people find what I desperately needed back then: A chance to pause.

The work I do allows people to train their ‘off button’ through Contrast Therapy, Breathwork, Reflexology, Indian Head Massage & Sleep Coaching.

Whether you join me for a public event, book a private group session, or one-to-one treatments.

The goal is the same: deep, restorative rest and nervous system regulation.

Link to book treatments & upcoming events is in my bio 🥰

Address

15 Goldwater Springs, Nailsworth
Stroud
GL60AH

Opening Hours

Monday	9am - 11:30am
Wednesday	10:30am - 5pm
	6:45pm - 8:45pm
Thursday	9am - 11:30am
Friday	9:45am - 4pm
	6:45pm - 8:45pm
Sunday	5:30pm - 7:45pm

Telephone

+447791508061

Website

http://www.roseunwinwellness.com/

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Why I Entered The Profession

I am a fully qualified and insured Reflexologist, having trained with the Cotswold Academy to achieve the ITEC Level 3 Diploma in Reflexology.

I am a member of the Association of Reflexologists which promotes the professional standards of Reflexology at the highest level.

I became interested in reflexology after receiving some superb treatments as a teenager, which helped enormously with exam stress and various sporting injuries.

Outside of work you'll often find me running along the Cotswold lanes with two bouncy black cocker spaniels. My big passions are fitness and well-being related - triathlon, weights training, cooking and spending time with my family and friends.