Maximising The Potential Wellness Benefits Of Your Sauna Session



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The sauna, a sanctuary of warmth and well-being, has been a staple in health and wellness routines for centuries. Originating from Finland, the practice of sauna bathing has spread globally, becoming a beloved ritual for relaxation and health. However, to truly reap the myriad benefits of your sauna session, it’s essential to approach it with mindfulness and preparation. Here’s how you can maximise the potential benefits of your sauna experience.

Understanding The Sauna & Its Growing Popularity

Before delving into the ways to enhance your sauna session, it’s important to understand what a sauna is and how it works. A sauna is a small room or house designed as a place to experience dry or wet heat sessions. The high heat and steamy environment induce perspiration, which is said to have numerous health benefits (though the science is by no means clear cut here, it should be said).

The growing popularity of home saunas reflects a widespread desire for wellness and relaxation within the convenience of one’s own living space. With a range of options from infrared to traditional steam models, home saunas cater to diverse needs and preferences, making them an increasingly common feature in modern homes with the space to accommodate them.

The home saunas market is witnessing a phenomenal rise in demand, reflecting a broader trend in home wellness investment. Saunas have long been a staple in commercial wellness locations such as spas, gyms, and hotels. Now, they are increasingly becoming a sought-after feature in private residences. This shift is driven by a growing consumer emphasis on health and self-care, coupled with the desire for convenient, at-home wellness solutions.

Several factors contribute to the burgeoning popularity of home saunas:

  • Diverse offerings: From compact 1-person models to larger, communal spaces, there’s a sauna to fit every home and lifestyle.
  • Ease of installation: Modern saunas come with user-friendly installation guides, and some brands offer professional installation services.
  • Technological advancements: Innovations in sauna design, such as infrared heating and smart controls, enhance the user experience.
  • Health benefits: The well-documented physical and mental health advantages of sauna use are compelling reasons for their inclusion in-home wellness regimes.

As consumers become more educated about the benefits and accessibility of home saunas, the market is expected to continue its upward trajectory, fuelled, in part, by those potential wellness benefits.

We’ve written a whole piece on the wellness benefits having a sauna might bring, but if you’re looking to take things up a notch and actually maximise those benefits, then stay with us here…

Pre-Sauna Preparation

Hydration Is Key

Begin by ensuring you are well-hydrated. The intense heat of a sauna will make you sweat profusely, and it’s vital to prepare your body by drinking plenty of water beforehand. Dehydration can lead to dizziness and fainting, which is certainly not conducive to a beneficial sauna session.

Eat Lightly

It’s advisable to eat a light meal before entering the sauna. A heavy meal can make you feel lethargic and may affect your body’s ability to regulate heat. Opt for a snack that’s easy to digest, such as fruits or a small serving of nuts.

Choose The Right Time

Timing is everything. Choose a time when you can relax without feeling rushed. A hurried sauna session is counterproductive. The reported benefits of the sauna are best experienced when you can fully relax and decompress.

During The Sauna Session

Gradual Exposure

Start with a lower temperature and shorter duration, especially if you’re a beginner. Gradually increase both as you become more accustomed to the heat. This allows your body to adjust and can help prevent any adverse reactions.

Position Matters

Where you sit in the sauna can affect your experience. Heat rises, so the higher benches are hotter. If you’re new to sauna bathing or sensitive to high temperatures, start on the lower benches and work your way up.

Breathe Deeply

Practice deep breathing to help your body relax and detoxify. Inhaling through your nose and exhaling through your mouth can help you withstand the heat for longer periods.

Listen to Your Body

Pay attention to how you’re feeling. If you start to feel dizzy, nauseous, or uncomfortable in any way, it’s time to leave the sauna. There’s no benefit to pushing yourself beyond your limits.


The duration of your sauna session is crucial for a safe and effective experience. Here’s a concise guide to help you time it just right:

Begin With Short Intervals

Newcomers should start with 5 to 10-minute sessions, gradually increasing to a comfortable duration without exceeding 30 minutes.

Personal Tolerance

Each individual’s optimal sauna time varies. Aim for 15 to 20 minutes, but always heed your body’s cues. If discomfort arises, it’s time to exit.

Temperature Considerations

The higher the heat, the shorter your session might be. Traditional saunas are hotter than infrared ones, which may allow for slightly longer stays.

Multiple Shorter Sessions

Consider several brief visits with cooling breaks in between, rather than a single long session, to prevent overheating.

Post-Sauna Care

Cool Down Gradually

After your sauna session, it’s important to allow your body to cool down gradually. A sudden change in temperature can be a shock to the system. Sit in a cooler area, step into a lukewarm shower, or take a dip in a pool if one is available.

Rehydrate & Replenish

Drink water or an electrolyte-replenishing drink to rehydrate. You’ve lost a significant amount of fluids through sweating, and it’s crucial to replace them to prevent dehydration.


Allow yourself some time to rest. Your body has just been through a detoxifying process, and resting will enable it to reap the full benefits of the sauna session.

Enhancing Your Sauna Experience Even Further


Introduce essential oils like eucalyptus or lavender to create a soothing atmosphere. The heat will help disperse the fragrance, enhancing your relaxation and respiratory experience.

Sauna Accessories

Consider using sauna-specific accessories such as a headrest, backrest, or a towel for comfort. These can make your stay in the sauna more enjoyable and relaxing.

Regular Sessions

Do as the Finnish do, and incorporate sauna sessions into your regular wellness routine. Consistency is key to experiencing the long-term benefits, which include improved circulation, relaxation, and potentially even better sleep.

The Bottom Line

A sauna session can be a deeply rejuvenating experience, but it’s not merely about sitting in a hot room. By preparing properly, being mindful during the session, and taking care of yourself afterwards, you can maximise the potential benefits of your sauna experience. Remember, the goal is not just to endure the heat, but to enjoy and benefit from it. So, next time you step into the warmth of a sauna, take these tips to heart and emerge feeling refreshed, detoxified, and blissfully relaxed.

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