Rose Unwin Wellness

03/05/2026

That's a wrap on another 3 hr immersive workshop 🎬

Three hours of fun, bonding, breathing, some nerves (or a lot of nerves) and safely guided contrast therapy.

Today a mixed gender group attended, ages ranged from 30 to late 60s. I especially love teaching people 50+ how to incorporate contrast therapy into their lives. Let's close the gap between 'quality life expectancy and actual lifespan!

01/05/2026

A black eye, croissants and a discount code

A BLACK EYE & A DISCOUNT CODE

30/04/2026

This is my favourite session to deliver to clients...

Two hours to have an impact. Two hours to help someone let go of the outside world, power down, recalibrate, and achieve deep rest.

Four modalities: touch, breath, heat and cold

Every session is different, tailored to the client and what they need.

Today, a wonderful man in his 60s came to see me. I'm very fond of this person and it was rewarding to help shift his brain activity into regulation, slow his breath and allow the sauna and cold tubs to work their magic 🎩 ✨️.

Male, female, young, midlife or late life... we all need an occasional reset. Just do it properly and do it with precision.

Control - Alt - Delete for your mind and body.

29/04/2026

The mechanisms don't change based on gender, but what does change is the context.

Cycle phase, stress load, temperature, duration - these are the variables that matter!

🔁 Work with your cycle.
✅ Respect your luteal phase.
🌡️ Keep the temp and duration in check when needed.

The cold isn't the problem.
The lack of personalisation is.

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!

28/04/2026

Reflections from the 2026 National hockey champs in London.

It was an honour to represent the West of England again and go to battle with those girls 🏑✨️👌

24/04/2026

Most people don’t have a stress problem.
They have a training problem.

We’re constantly “on” — but never taught how to switch off.

In this 3-hour immersive workshop, I’ll guide you through:

Breathwork to regulate your nervous system

Cold exposure (without overwhelm)

Contrast therapy for recovery + resilience

This is practical, physical, and immediately applicable.

You’ll leave feeling calmer, clearer — and more in control of your body than you’ve felt in a long time.

3rd May & 5th June
10am-1pm
£90pp

Very limited spots 🎟

21/04/2026

Most people think they need less stress… but bare with me when I say often that’s not the problem.

Your body is well designed to handle stress, but it also needs to return to calm.

So when that cycle isn’t complete - you stay stuck in ‘stress’.

That’s when you feel wired, tired, and unable to switch off etc.

Breath, cold, and heat. They help your body do what it’s meant to do.

Move through stress and return to calm ☺️

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

And test out the cycle closure for yourself ☺️

20/04/2026

If life’s been feeling a bit full-on lately, or you’ve been putting yourself last, this is your invitation to slow down and come back to yourself.

Join me for a restorative half-day retreat at the beautiful Egypt Mill Hotel & Restaurant on June 12th, 10am–1pm. This will be your opportunity to pause, reset, and refill your cup.

You’ll arrive to tea, coffee, juices, and nourishing energy balls before we begin with an Indian head massage workshop led by me. You’ll learn simple techniques and then pair up to practice, helping tension soften and shoulders drop.

We’ll then move into calming, guided breathwork using down-regulating techniques designed to soothe your nervous system, slow your breath, and invite deep relaxation.

We’ll close the morning together over a delicious two-course brunch - a peaceful ending to a morning of rest, connection, and restoration.

Tickets are now on sale, and spaces are limited and will be capped. If you feel called to this, don’t wait - reserve your spot. £90 per person 🎟

https://www.roseunwinwellness.com/event-details/half-day-retreat-indian-head-massage-breathwork-brunch

18/04/2026

What do a hosepipe… a straw… and a very unusual pillow have to do with your sleep?

Tomorrow night, I’m going to show you.

Most people think poor sleep is about stress, or needing better “sleep hygiene.”
But often, it’s something far more physical… and surprisingly simple.

💤 The position of your body
💤 The openness of your airway
💤 Whether your system is in “fight or flight” or true recovery
💤 Whether your body is trying to digest… instead of rest
💤 And even your internal temperature

A narrow airway, for example, doesn’t just affect breathing…
It quietly keeps your nervous system switched on all night.

Which means: lighter sleep, more wake-ups, less recovery.

And the good news?
These are things you can actually change.

Tomorrow evening at my Transform Your Sleep talk, I’ll walk you through it all - simply, practically, and with a few unexpected props 👀

(Yes… the hosepipe is coming.)

There are just a few seats left if you’d like to join us.

Message me or grab a spot online, on my website.

Already booked on?
I can’t wait to share this with you!

17/04/2026

Snoring, stress, a hosepipe and a straw… explained this Sunday

Mechanics, Metabolism, Nervous System & Temperature

10/04/2026

As I get closer to the Transform Your Sleep talk I'm giving on Sunday 19th April, I'm upping the level of spiciness in my marketing 😜

Most wellness experts won't mention mouth taping, pre-bed bathing temperatures and the application of cold water immersion, let alone..... p**n. 😲

On the night I will very briefly mention p**n, among the list of sleep saboteurs. It's the most googled topic worldwide and it creates hyperstimulation in the brain (go figure), a surge and then a crash in dopamine and the artificial light from the screen doesn't help with sleep onset either.

The evening be relaxed and supportive. I'll share details on how the nordics sleep, how your day influences your night and in turn your night influences your day, the role of your breathing 🌬, how to influence sleep architecture and much more. 💤

The UK Bio Bank has some superb studies with 60,000 and 90,000 people taking part - I'll share the details of these. But, to do a good and thorough job in sleep education, every topic that influences sleep needs to be covered. Hence the reference to 🔞

Tickets available online 🎟

08/04/2026

Saunas are highly underrated and often used incorrectly! Most Brits either under do it (surprising, yes!), or don’t pre/rehydrate with electrolytes to prevent dehydration.

How you use sauna should depend on you, taking into consideration things like your health, your heat tolerance. Be progressive. Build up sauna timings gradually.

10–20 mins done properly will:

🔥Improve circulation
🔥Support recovery
🔥Help you switch of
🔥Activate cell repair

And when done regularly (3–7x per week), especially alongside exercise, research links sauna use to lower blood pressure, improved cholesterol, and a reduced risk of heart-related disease. (American Journal of Physiology)

But don’t forget the basics: hydrate properly, go in clean, and actually listen to your body if the session starts to feel uncomfortable it’s time to get out and take a breather.

My favourite way to rehydrate is with Oshun and a banana to replenish lost potassium, sodium and other key minerals 😊.