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
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.
Looking for detailed practice guides? Hang tight, they are coming soon!
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 isn’t just a relaxing ritual; it’s a powerful way to support your overall wellbeing. Regular saunas can contribute to both physical and mental health, making it a valuable addition to your self-care routine.
Detoxification
Physical well-being
Muscle relaxation
Physical well-being
Improved circulation
Physical well-being
Stress reduction
Emotional well-being, Physical well-being
Better sleep
Emotional well-being, Physical well-being
People who love sauna
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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.
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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!"
Getting started guides coming soon...
Are you ready to try sauna?
We are busy working on detailed getting started guides and individual practice guides to follow.
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).
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
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Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
The word "sauna" is one of the few Finnish words used in English.
Did you know: In Finland, in 2016, a temporary sauna was built which could fit 300 people in it at the one time?
The oldest known sauna dates back to 7000 BC.
A typical sauna can reach temperatures between 70-100°C (158-212°F).
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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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