How to Do a Sauna: A Complete Guide for an Authentic Wellness Experience

Important note: This article is for informational purposes only and does not replace medical advice.. If you have specific health conditions, we recommend consulting a healthcare professional before using the sauna.

Many people approach the sauna with curiosity but without really knowing how to use it correctly. The result? Uncomfortable, ineffective, or even risky experiences.

A sauna used incorrectly can cause dehydration, discomfort, and negate all its benefits. Moreover, there are many false myths about the correct way to use a sauna, especially among beginners.

This guide explains how to do a sauna step by step, what its real benefits are, the types of saunas available, and most importantly what NOT to do. It will help you turn the sauna into a true ritual of mindful, safe, and effective wellness.

What Is a Sauna: Origins and Philosophy

The sauna is a traditional practice of Finnish origin that involves exposing the body to a very hot environment, usually between 70 °C and 100 °C, with low humidity. The goal is to induce deep sweating, muscle relaxation, and purification of the body.

But the sauna is not just about heat: it is a ritual, silence, and mental regeneration, with well-defined rules that enhance its beneficial effects.

The Scientifically Proven Benefits of the Sauna

Numerous studies have shown that a sauna practiced regularly and correctly can offer:

• Improvement of the cardiovascular system: heat stimulates circulation and helps lower blood pressure.
• Skin detoxification: deep sweating helps clear pores of toxins and impurities.
• Stress reduction: it promotes the release of endorphins and relaxes the nervous system.
• Muscle and joint relief: excellent for those who practice sports or suffer from chronic pain.
• Improved sleep quality: after the sauna, the body enters a state of deep relaxation.

Finnish studies show that 2–3 sauna sessions per week can reduce the risk of heart disease by up to 30%.

Types of Saunas: Which One to Choose?

FINNISH SAUNA

• Temperature: 80–100 °C
• Humidity: 10–20%
• Ideal for: those who enjoy dry, intense heat.

Characteristics: heating through a stove with lava stones. Humidity can be increased by pouring water over the stones.

Bio Sauna

• Temperature: 50–60 °C
• Humidity: 40–55%
• Ideal for: those with low blood pressure or sensitivity to heat.

Characteristics: it combines elements of a sauna and a steam bath. Natural fragrances are often used.

TURKISH BATH (HAMMAM)

• Temperature: 40–50 °C
• Humidity: 90–100%
• Ideal for: beginners, respiratory issues, and skin care.

Characteristics: a steam-saturated environment, excellent for the respiratory tract and skin hydration.

Preparing Properly for the Sauna

Before you begin:

• Take a warm shower to remove impurities and open the pores.
• Dry yourself completely: dry skin sweats more effectively.
• Avoid cosmetics and perfumes: they can irritate the skin or react with the heat.
• Do not eat a heavy meal before the sauna.
• Drink water or herbal teas before, during, and after to avoid dehydration.

Bring with you:
A large towel, a bathrobe, rubber slippers, and a bottle of water.

How to Do a Sauna: A Complete Step-by-Step Guide

PHASE 1 – Warm-Up

• Recommended duration: 10–15 minutes per session.
• Enter the sauna and sit on the towel. Higher benches are hotter, while lower ones are more tolerable.

Everyone has a different heat tolerance: always listen to your body.

PHASE 2 – Cooling Down

• Exit the sauna and take a cold shower, immerse yourself in a cold bath, or walk outdoors.
• The hot/cold contrast stimulates circulation and strengthens the immune system.

PHASE 3 – Rest

• Relax for at least 10–15 minutes in a calm, quiet environment.
• Drink water or a warm herbal tea to rehydrate.

Repeat the cycle

• It is possible to repeat the entire cycle up to 2–3 times, depending on your physical condition and personal sensations.

⚠️ If you experience dizziness, headache, or a feeling of weakness, stop the session immediately.

Sauna: Rules to Follow for Beginners

✔ Enter quietly and respect the peaceful atmosphere of the place
✔ Sit on a towel for hygiene reasons
✔ Remove watches and jewelry (they can overheat)
✔ Avoid entering on a completely full or empty stomach
✔ Do not use the sauna as a place for loud socializing

Common Mistakes to Avoid

❌ Staying in the sauna for too long during your first session
❌ Using the sauna if you have a fever or an ongoing infection
❌ Drinking alcohol before or after the sauna
❌ Doing physical activity immediately after the sauna
❌ Neglecting the cooling-down phase between cycles

Home Sauna: A Practical Guide

Do you have space at home and want to bring wellness into your everyday life? Here’s what you need to know:

• Recommended minimum dimensions: 2 × 2 meters
• It requires a safe electrical connection and adequate ventilation.
• Available types: prefabricated, custom-made, infrared cabin
• Maintenance: regular internal cleaning, wood treatment, stone replacement

👉 Modern models have low energy consumption and heat up in less than 30 minutes. A recommended investment if you love relaxation.

CONCLUSION

The sauna is not just a moment of relaxation, but a true psychophysical wellness ritual when practiced correctly. This guide has shown you how to use the sauna properly, step by step, avoiding the most common mistakes and maximizing its benefits. Whether you are a beginner or a regular user, remember: always listen to your body and turn every session into a sacred moment for your health.

FREQUENTLY ASKED QUESTIONS

1. How long should a sauna session last for beginners? For beginners, a sauna session should last between 8 and 12 minutes, followed by a cooling-down and rest phase. Over time, it can be increased to 15–20 minutes.
2. How many times per week is it recommended to use the sauna? 2–3 times per week is the ideal frequency to gain cardiovascular benefits, improve sleep, and reduce stress. Avoid using the sauna every day.
3. Is it better to use the sauna before or after physical activity?
   It is better after physical activity, as it helps with muscle relaxation and promotes recovery. Wait at least 10–15 minutes before entering.
4. Can you use the sauna during pregnancy?
   During pregnancy, sauna use is not recommended, especially in the first trimester, due to the increase in body temperature. Always consult your doctor.
5. What is the ideal temperature for a sauna?
   A classic Finnish sauna is usually kept between 80 and 100 °C. For beginners or those sensitive to heat, a bio sauna at 50–60 °C is a better option.