A sauna is a small, heated space designed to induce sweating and promote relaxation by exposing the body to high temperatures. This practice offers various health benefits, including muscle relaxation, improved circulation and detoxification.
A beginner's guide to: Sauna
steam room, infrared sauna, sweat box
Get started with our sauna practice instructions in our free mobile app
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
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In a hurry and don't have any questions?
Check out our safety recommendations.
Book your session time.
Get yourself hydrated.
Pack appropriate attire, such as a swimsuit for a public sauna.
When you are ready, head to our Practice Guides and get started.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
What is sauna?
Sauna uses heat as a powerful tool for relaxation, rejuvenation and health. It has been embraced globally for its wide range of benefits. When you sit in a sauna, your body responds to the heat by sweating, which helps to detoxify the skin, relax muscles and improve circulation. Beyond the physical advantages, many people find the sauna to be a mental escape – a place to unwind, relieve stress and clear the mind. Whether you’re looking to soothe sore muscles after a workout, improve your cardiovascular health or simply find a peaceful moment in your day, sauna offers a versatile and time-tested method of self-care.
What sauna looks like
Why sauna is good for you
Sauna sessions reduce muscle soreness and boost energy. Regular heat exposure supports recovery and provides effective stress reduction.
Supports physical recovery
Focus area: Recovery (Impact rating: High)
Fosters social bonding
Focus area: Social connection (Impact rating: Medium)
Boosts vitality
Focus area: Vitality (Impact rating: Medium)
Mood uplift
Focus area: Lightheartedness (Impact rating: Medium)
People who love sauna
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The Australian National Rugby Team (Wallabies)
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Real people's experiences
Starting sauna? Read this first
Sauna sounds amazing and you’re ready for it, right? Before you book your first session, there are some important things to keep in mind. While saunas are safe for most people, and you're likely to enjoy the experience, it's important to be prepared. To get the most out of this activity, we've compiled some tips to ensure you're set up for success on your first sauna.
Common styles
Sauna styles vary to accommodate different preferences for heat therapy. You can also choose between private and public options, each offering unique experiences.
Traditional Finnish sauna
Infrared sauna
Steam sauna (steam room)
Banya (Russian Sauna)
Safety
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Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
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Stay hydrated.
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Avoid consuming alcohol or using drugs before or during sauna use.
⚠️
Exit the sauna immediately if you feel lightheaded, dizzy or unwell.
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Allow your body to cool down gradually after leaving the sauna.
What you might experience
🤔
"Is it going to be too hot for me?"
😊
"This warmth is surprisingly comforting."
😬
"Am I supposed to be sweating this much?"
😌
"This is more relaxing than I expected."
😊
"My aches and pains have gone!"
Try sauna today
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
What you need to know about sauna
Let's compare the different ways to try a sauna for the first time: self-led (using online guided sources) or in a group (IRL).
Compare
Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
It is suggested that in Finland, there are more saunas than passenger cars.
Did you know: In Finland, in 2016, a temporary sauna was built which could fit 300 people in it at the one time?
"The sauna is the poor man's pharmacy.” - Old Finish Proverb
The word "sauna" is one of the few Finnish words used in English.
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Popular memes
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Academic research we rate
Impact of Finnish sauna bathing on circulating markers of inflammation in healthy middle-aged and older adults: A crossover study
Behzadi, P., Gravel, H., Neagoe, P.-E., Barry, H., Sirois, M. G., & Gagnon, D. (2020). Impact of Finnish sauna bathing on circulating markers of inflammation in healthy middle-aged and older adults: A crossover study. Complementary Therapies in Medicine, 52, 102486. https://doi.org/10.1016/j.ctim.2020.102486
Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2018(1). Portico. https://doi.org/10.1155/2018/1857413
Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study
Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Medicine, 16(1). https://doi.org/10.1186/s12916-018-1198-0
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7 research pieces
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