Nurturing full-body wellness is not a one-size-fits-all approach. And with the constant changes in health and wellness trends, it can be hard to find practices that fit our needs and lifestyles. 

In this piece, four contributors from Emerald Coast Magazine have done the exploratory work  for you—they’ve immersed themselves in cutting-edge holistic wellness treatments offered along the coast. Read on to discover  how they were reset, refreshed, and elevated by their experiences.  

Photo by Dave Barfield

Sound Bath

Carrie Honaker,
Dustin Borlack at Studio Thirty-A in Blue Mountain Beach

When I arrived at Studio Thirty-A in Blue Mountain Beach this past holiday season, the churn of the season and mounting deadlines were lodged in my chest: tight, restless, insistent. Inside, the room was dim and cocoon-like, lit only by a chandelier dripping soft gold across gray mats and pillows scattered over warm wood floors. Floor-to-ceiling windows framed the darkness outside, the creamy curtains moving faintly, the room a chilly 68 degrees. Veterans and first-timers side-by-side cuddled under their blankets, settling into comfortable positions. 

At the front, Dustin, our instructor, stood before an enormous handpan, didgeridoo, and sound bowls arced across a Southwestern rug. Kitty, his partner, greeted us with soft warmth, her presence grounding. Lights dimmed, Dustin lifted the didgeridoo, and Kitty guided us into meditation.

Then came the bowls—bright, shimmering notes that rippled through the floor, through my ribs, calling me gently back. Kitty sang, her voice resonant, vibrating in my bones.

At some point, I drifted completely—no thoughts, no to-do lists, just a floating subconscious and the steady pulse of vibration. Kitty’s voice threaded through it, guiding us inward. As the tones swelled, something in me dissolved. My body felt weightless; my thoughts emptied. 

Outside, a band played and people laughed at the bar below, but in our darkened room, the tranquility felt sacred. When Dustin brought us back into awareness, the air was thick with quiet gratitude. We shared our experiences—each different, yet woven with the same threads: calm, stillness, community.

Just before Thanksgiving, it felt like exhaling a breath I didn’t realize I’d been holding.

Photo by Dave Barfield

Breathwork, Sauna, and Cold Plunge

Evgeniya Stetsenko

This winter, I was fortunate to attend Awakening Wellness Journey, a day of unique treatments coordinated by local holistic wellness facilitator Ada Bowman. The day included a variety of techniques new to me, but the three highlights were breathwork, the sauna, and the cold plunge. 

I had heard about breathwork to help with relaxation or anxiety, but I was not prepared for a 40-minute “workout” that consisted mostly of lying down, listening to a guided track through headphones, and breathing. This wasn’t just regular breathing either. It was holotropic breathwork, developed by Dr. Stanislav and Christina Grof, which is designed to help you access the subconscious mind through accelerated breathing while listening to evocative music. The goal is to open the door to suppressed emotions, traumatic memories, and transpersonal experiences that can be spiritual or even mythological in nature. Personally, it was not easy, but overall, I enjoyed it. My imagination took me to a completely different place from my waking consciousness, a place where it felt like I was swimming in golden light. It was surprisingly transformative and left me feeling like I had completed a full workout.

Later, we had a chance to use the sauna. While this is a classic wellness technique, I found it particularly effective in conjunction with other practices. I stayed in for just about 10 minutes but immediately felt relaxed. Dry saunas can detoxify the skin, reduce stress, and improve circulation. This sauna featured hot stones called kiuas; we used a small ladle to pour water mixed with essential oils on these stones, creating steam. I loved the warmth and subtle scents of the essential oils swirling around. The heat also helped me mentally and physically prepare for the next treatment: the cold plunge.

I’d heard of the Wim Hof Method and cold plunges in general, but I had never tried one myself. Cold water immersion, especially in conjunction with breathing exercises, is said to help reduce stress, increase energy, boost the immune system, improve circulation, and enhance focus. A typical temperature for a cold plunge is between 45 to 60 degrees Fahrenheit. I was very curious to see how long I could last. 

It was a chilly day for Florida. As soon as I stepped out of the sauna and touched the cold water in the plunge tub, I immediately questioned my decision—but I wanted to challenge myself. 

To commit to the cold water was a shock. However, the guided breathing exercises helped me manage these feelings; after about 20 seconds, the water didn’t feel so shockingly cold. I ended up lasting a full minute. 

I was proud of facing the challenge, and honestly felt amazing afterward. I got a burst of energy, and my mood was upbeat—I had been lifted. 

Dave Barfield

Energy Healing Session

Evgeniya Stetsenko 

“Slow Flow Healing + Gong”
at Balance Studio in Seagrove Beach

As I walked into Balance Studio—located on the top floor of a beach house—I was greeted by large windows that offered a stunning view of the Gulf at sunset. The scent of incense filled the air, creating a soothing atmosphere that hinted at the unique experience to come.

When the session started, I was surrounded by the humming sound of the gong and the gentle rattling of seedpod shakers. Although I had tried yoga and guided meditation before, the combination of these elements with healing techniques was something entirely new to me.

The instructor guided us through breathing exercises, and the peaceful environment allowed me to relax and find a sense of calm that I hadn’t realized I was missing. The session, which also included a slow yoga flow, lasted just over an hour—but its impact was significant.

After the session, I got to chat with some of my classmates who told me that I would have a great night’s sleep, and they were absolutely right. I had the most restful sleep I’d experienced in a long time.

If you’re thinking about trying a session like this, my advice is to be open-minded and let go of any preconceived ideas about healing and guided meditation. I’m already planning to bring a friend or my boyfriend next time for a unique and relaxing date night. After all, who says a date can’t do both: connect and rejuvenate people at the same time?

Photo courtesy of Hotel Effie

Red Light Therapy 

Martha J. LaGuardia Kotite 

Hotel Effie – Spa Lilliana

My transformative experience began as I entered Hotel Effie’s sanctuary, the Spa Lilliana. After changing into a robe and slippers, I enjoyed hot tea in the relaxation room before my Age Defying Facial with Lyma Laser. At first, I was nervous about the laser, which uses red light 100 times stronger than traditional LED—however, I wanted to seize the opportunity to balance my skin. Plus, as I’m only a few months from 60, any chance to reduce wrinkles is a win. 

In the treatment room, the clinician first gently cleansed and exfoliated my skin using products from the spa’s Osea collection, a seaweed-infused holistic skin care line. Then, I was reassured by the therapist of the efficacy and safety of the laser; she told me that not only is the handheld device FDA approved, but she’s also seen the positive results in both her skin and her clients’.  

During the treatment, the clinician carefully pressed the laser’s circular applicator onto my face to target trouble areas. The painless process was tailored to my personal skin concerns: reducing wrinkles, skin tightening, and rosacea. Plus, it was surprisingly pleasant. 

Knowing that the laser promoted cellular regeneration with zero pain and no downtime added to the joy I felt when seeing my results: a radiant complexion. I was glowing, relaxed, and left with a transformed vibe. I looked and felt elevated, as if I’d had a mini facelift. I slept wonderfully that night, which I credit to the spa experience. My only question was when I could come back! 

Photo courtesy of Tortoise Clinic

Acupuncture

Laurie Einstein Koszuta

At The Tortoise Clinic in Santa Rosa Beach

As a writer, I spend hours hunched over my keyboard, shoulders rounded and neck craned forward. For almost a year, I brushed off the stiffness. At first, it was easy to ignore, but eventually, my range of motion narrowed, and turning my head made my neck ache. I tried a massage gun, chin-tuck exercises, deep-tissue massage, physical therapy, and even a TENS unit. Each one offered some relief, but the ache persisted. 

When the option to try acupuncture arose, I was intrigued. I knew some basics, such as the fact that it’s rooted in Chinese medicine and uses hair-thin needles placed at specific points on the body to stimulate natural healing pathways. According to acupuncturists, when those pathways are blocked, the body often responds with pain or other symptoms modern medicine can’t explain.

I made an appointment at the Tortoise Clinic in Miramar Beach with Dr. Lisa Forsythe, MSOM, Dipl. O.M. (NCCAOM), one of only four highly trained neuro-acupuncture physicians in Florida. She listened carefully to my symptoms and explained the treatment in clear, reassuring terms before placing about 25 needles across my scalp. To my surprise, the insertion felt like nothing more than a pinprick. After the needles were in place, she dimmed the lights and let me rest for 30 minutes. 

When Dr. Forsythe returned and removed the needles, I could feel a noticeable difference. I could move my neck more freely.

She explained that pain relief is built session by session and is not a miracle cure but rather a steady path toward rebalancing the body. After all, she noted, the pain didn’t develop overnight. 

I left convinced I’d return. For those of us worn down by chronic tension and long hours at a desk, it offers real relief.