The Old Course Hotel in St Andrews is synonymous with exceptional Scottish luxury and heritage. Overlooking the iconic 17th hole of the world’s most famous golf course, the five-star resort is home to the UK’s only Kohler Waters Spa which recently reopened after a transformative five-month renovation. Central to its new design is Scotland’s most advanced contrast therapy experience, complete with a bespoke snow and sauna cabin designed by KLAFS.
As part of the spa’s relaunch, the hotel has introduced a seasonal series of immersive wellness retreats, partnering with Anna Deacon, one of Scotland’s leading voices in cold-water wellbeing. A photographer, author, and advocate for mindful living, Anna has inspired thousands through her writing and community work. I joined her at the Old Course Hotel to talk about the science of contrast therapy, the new retreat series and Kohler Waters Spa, and the art of finding calm in the cold.
The Snow Cabin experience is a fantastic new addition for a UK spa. What were your first impressions of it?
The Snow Cabin only opened a couple of weeks ago and it is such an exciting development. It allows guests to explore the power of contrast therapy, alternating between heat and cold to help the body rebalance and recover. The team at the Old Course Hotel have created something really special here. Moving from the warmth of the sauna into the crisp, dry snow is both invigorating and surprisingly meditative. It is an incredible space to reconnect with your senses.
For readers unfamiliar with the concept, what exactly is contrast therapy?
It is the practice of moving between hot and cold environments, for example, from a sauna into cold water, or in this case, snow. It is not new; cultures around the world have been doing it for centuries. What is fascinating is that Scotland may have had its own early sauna culture. Archaeologists have found over 300 burnt mounds across the country, particularly in Shetland, which are thought to have been ancient saunas built beside rivers or lochs.
Contrast therapy has become one of the biggest wellness trends globally. It was highlighted at the Global Wellness Summit as a key wellbeing movement for 2025, and for good reason. It helps strengthen the heart, boost circulation, and calm the nervous system, and it is something anyone can experience and benefit from.
What happens to the body during these hot and cold transitions?
When you move between heat and cold, you create a micro-stress known as hormesis, which strengthens your cardiovascular system, supports circulation, and boosts mental clarity. Regular sauna use has been shown to reduce cardiovascular risk by up to 50% and even lower the chance of Alzheimer’s.
Cold exposure has remarkable effects too. When you immerse in cold water, dopamine levels can rise by around 250 percent, producing a sustained sense of calm and focus. It is not about endurance; two or three minutes in the cold is enough. It is about slowing down, breathing through the initial shock, and allowing your body to adjust.
The idea of stepping into snow or freezing water sounds daunting. How do you help people prepare for it?
The key is to approach it mindfully. Never rush. Start slowly, breathe deeply, and listen to how your body feels. The cold can be uncomfortable at first, but that is the point, you are learning to stay calm under pressure. It teaches you resilience and presence.
When I work with people during these sessions, I encourage them to see the cold not as an enemy but as a teacher. Once you relax into it, you discover a sense of peace that is hard to describe.
You are also helping to shape the hotel’s new wellness retreat programme. Can you tell us more about that?
The Old Course Hotel has developed a wonderful series of seasonal wellness retreats, and I am delighted to be part of them. Each retreat is built around the principles of contrast therapy but incorporates different elements depending on the theme.
The first one, the Step into Summer Retreat, takes place on 2 May 2026 and focuses on mindfulness. Guests will experience contrast therapy sessions in the snow and sauna cabins, followed by a sunrise dip the next morning and a mindful photography workshop later in the day. There will also be yoga and meditation sessions to deepen that sense of awareness.
I am joined by Louise Minchin, the broadcaster and endurance athlete, who will be leading a fireside conversation about women’s health, resilience, and personal transformation. It is going to be a really special weekend, a chance to slow down, reflect, and reconnect with both nature and yourself.
Your background as a photographer seems to tie beautifully into your approach to mindfulness. How did that evolve?
I have been working as a photographer since 2007, focusing on wild swimming, nature, and portraiture. My work has been published in The Guardian, The Telegraph and Stylist, and I have co-authored several books with Vicky Allan exploring the relationship between water and wellbeing. Photography is a form of meditation for me. It teaches you to observe, to notice light, movement, and small moments of beauty. That is what my mindful photography workshops are all about, helping people see the world with fresh eyes.
What do you think makes St Andrews such a fitting location for this kind of retreat?
There is something very grounding about being by the sea here. The landscape is open and calming, and the light in Fife has this beautiful clarity. You can walk from the spa straight to the beach, breathe in the sea air, and feel completely present. It is the perfect setting to combine cold-water immersion, mindful movement, and rest.
Finally, how would you sum up the experience guests can expect at the Old Course Hotel’s spa?
The Kohler Waters Spa is truly exceptional. The new design perfectly balances comfort and challenge. You can push yourself in the snow cabin, then retreat into spaces of warmth and calm. It captures the essence of the Scottish concept of coorie, that feeling of deep comfort after facing the elements. It is an approach to wellbeing that feels both modern and deeply rooted in nature.
