How to Use a Sauna: Essential Tips for Every Experience Level

On average, Finns spend about three hours per week in saunas. Sauna bathing has been part of Finnish life for more than 2,000 years. By learning the right steps, you can enjoy the same health benefits safely without long sessions.

Whether you’re a sauna beginner or looking to level up your steam sessions, this guide will walk you through everything you need to know about how to use a sauna like a pro.

Let’s start with the basics and work our way up to sauna nirvana.

Medical Disclaimer The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new health regimen, including the use of saunas. The author and publisher of this content are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures described in this article.

What is a Sauna and its Types?

Before we learn about how to use a sauna, let’s quickly understand what a sauna is. A sauna is a hot room that makes you sweat. Heat exposure in saunas raises your heart rate, boosts blood flow, and helps cope with stress.

Here’s a quick rundown of the main sauna types you might encounter:

1. Traditional Finnish Sauna or Dry Sauna

Traditional Finnish saunas utilize heated rocks and wood-fired stoves to generate dry heat between 160-190°F (71-88°C), maintaining humidity levels of 10-20%. You can splash water on the rocks for a bit of steam action.

2. Infrared Sauna

Infrared saunas use electromagnetic radiation to heat body tissues directly rather than warming ambient air, operating at lower temperatures of 120-140°F (49-60°C).
Related: Top Home Infrared Saunas

3. Steam Room

Steam rooms maintain 100% humidity at temperatures of 110-120°F (43-49°C), creating a saturated vapor environment. Great for clearing out those sinuses! Turkish-style saunas are a prime example of steam rooms.

Each type has its own unique health benefits. Traditional Finnish saunas create the most intense cardiovascular workout due to higher temperatures and lower humidity, while infrared saunas provide deeper tissue penetration at more tolerable heat levels.

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Authentic Finnish Sauna Traditions

Cultural & Spiritual Significance

Saunas have been part of Finnish life for over 2,000 years. They began as simple wooden huts by lakes. Finns used them to clean, heal, and celebrate births or marriages. Today, families and friends still gather in saunas to talk, laugh, and share quiet moments together.

Related: History of Saunas

Löyly 

Löyly (pronounced “LOY-loo”)is the steam and spirit you feel when water hits hot stones in a Finnish sauna. In Finland, pouring water on the kiuas (stove) is a friendly invitation. The rising steam warms your skin and fills the room with a fresh, comforting mist. Finns believe löyly cleanses both body and mind.

Vasta/Vihta

A vasta or vihta is a bundle of fresh birch twigs tied together. Before each heat round, Finns soak the vihta in warm water, then lightly tap their arms and legs. This gentle whipping boosts blood flow, releases a sweet, woodsy scent, and leaves skin feeling soft.

Traditional Multi-Round Process

Finns often follow a 3–6 cycle routine:

1. Heat Phase: Sit on a bench for 8–15 minutes to build warmth.
2. Cool-Down: Step outside or take a cold shower for 1–3 minutes.
3. Rest: Relax at room temperature for 5–10 minutes.
4. Repeat Steps 1–3 a total of 3–6 times.

Each round brings fresh warmth and deeper relaxation.

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What to Expect: A First-Timer’s Guide to Sauna Sessions

First time hitting the sauna? Let’s walk through what your body’s going to experience.

First-time users typically experience an immediate sensation of intense heat as core body temperature begins rising. This response activates thermoregulatory mechanisms within 3-5 minutes. Your body temperature will rise and you’ll start sweating within 3-5 minutes as it kicks into cooling mode.

Here’s what catches most newbies off guard:

• Your heart rate will increase (like during a light jog)
• You might feel a tingling sensation on your skin
• Breathing might feel different in the hot air
• Facial flushing occurs as blood vessels dilate to increase heat dissipation

What are the biggest rookie mistakes?

1. Selecting the highest bench position, where temperatures are 15-20°F higher
2. Wearing too many clothes (less is more)
3. Trying to tough it out when your body’s saying “nope!”

Remember, even sauna veterans started somewhere, so take it easy.

Smart Sauna Seating: Where to Position Yourself

Ever wondered why those benches are at different heights? It’s not just fancy design! Heat rises, making the top bench about 15-20°F hotter than the lower ones. Here’s your position playbook:

For Beginners:

• Start on the lower sauna bench where temps are milder
• Keep your feet at bench level (not on the floor) to maintain even heat exposure
• Stay about 3-4 feet away from the heat source

Progressive heat adaptation allows users to advance to higher bench positions over time. Regular exposure builds physiological tolerance through improved cardiovascular efficiency and enhanced thermoregulatory response.

Pro tip: That corner spot might look cozy, but middle positions usually offer the most balanced heat distribution. And if you’re feeling too hot? Just slide down to a lower bench. This adjustment maintains optimal comfort and safety.

How to Use a Sauna: Best Practices for a Beneficial and Safe Sauna Experience

1. How to Prepare for a Sauna Session

Before stepping into the sauna, proper preparation is key.

• Start by choosing a time when you’re not rushed; whether it’s morning or evening, make sure you can fully relax.
• Take a warm shower to open your pores and cleanse your skin.
• Hydrate well, drinking 16-20 oz of water in an hour or two before your session.
• Remove all jewelry; metal can get uncomfortably hot in there.
• If you have long hair, tie it back to prevent excessive neck sweating.
• Wear light, breathable clothing, and bring a towel to sit on.
• Remember to bring a bathing suit if using public saunas.
• If you’re using a traditional sauna, gather essentials like a bucket, ladle, and whisk.
• Finally, set a timer to track how long you stay in the sauna.

Related: Benefits of Sauna in the Morning

2. How to Use the Sauna

A. Start Low and Slow

When you first enter, find a comfortable spot to sit or lie down. Take deep breaths and let the warmth envelop you. For beginners, start with just 5-10 minutes at a lower sauna temperature, around 150°F. As your body adapts, gradually increase both duration and heat.

B. Sauna Duration and Frequency Guidelines

Different types of saunas operate at varying temperatures, which affects recommended session lengths and frequency:

Traditional Finnish Sauna (160-190°F)

• First-time sauna users: 5-10 minutes
• Regular sauna use: Up to 15-20 minutes per session
• Maximum recommended duration: 30 minutes
• Recommended frequency: 2-3 times per week for beginners, building up to 3-4 times weekly for experienced users

Related: How Often Should You Sauna?

Infrared Sauna (120-140°F)

• Beginners: 10-15 minutes
• Experienced users: Up to 20-30 minutes
• Maximum recommended duration: 45 minutes
• Recommended frequency: Can be used 3-4 times per week safely, some users may gradually increase to daily sauna bathing

Related: How Often Should You Use an Infrared Sauna?

Steam Room (110-120°F)

• First-time users: 10-15 minutes
• Regular users: Up to 20 minutes
• Maximum recommended duration: 30 minutes
• Recommended frequency: 2-3 times per week, with at least one day between sessions

Important Factors Affecting Duration and Frequency:

• Higher temperatures require shorter sessions
• Lower bench positions allow longer sessions due to lower heat exposure
• Medical conditions may require shorter sessions or temperature adjustments
• Hydration levels impact safe duration limits
• Personal heat tolerance varies significantly
• Recovery time between sessions should be considered
• Overall health and fitness level affect safe frequency

Note: Consult your healthcare provider for personalized recommendations.

C. Listen to Your Body

Pay close attention to how you feel. If you experience any discomfort, headache, nausea, or dizziness, it’s time to exit.

Some people may experience fatigue after sauna sessions – if you find yourself feeling tired after sauna use, understand that this is a common reaction with specific physiological causes.

Take sauna session breaks as needed to cool down and rehydrate. You can splash some water on your face and chest to help regulate your temperature.

D. Stay Hydrated

Drinking plenty of water before, during, and after your sauna session is crucial. Consider coconut water or an electrolyte drink to replenish minerals lost through sweating. Avoid alcohol, caffeine, and sugary drinks, as these can lead to dehydration.

E. Sauna Etiquette in Public Saunas

In public saunas like a gym sauna, respect others and follow these gym sauna etiquette:

• Shower before entering
• Sit on a towel
• Keep noise to a minimum
• Respect personal space
• Ask before adding water to rocks
• Leave strong scents and phones outside

Remember, the sauna is a shared relaxation space. By following these simple rules, everyone can enjoy a peaceful experience.

F. Using Sauna Infusions

Sauna infusions enhance your experience by adding aromatherapy benefits when water is poured over hot sauna rocks. Mix 2-3 drops of essential oil per ladle of water and pour slowly over the rocks to create gentle steam.

Common infusions include eucalyptus for breathing, pine for a woodsy-scented sauna atmosphere, and lavender for relaxation. Wait 3-5 minutes between applications.

Safety Precautions:

• Use only pure essential oils meant for sauna infusions
• Check if others in public saunas are comfortable with infusions
• Avoid citrus oils as they can irritate skin
• Stop if you experience any discomfort

Pro Tip: Start with minimal amounts to test your sensitivity to different infusions. Too much steam can make breathing uncomfortable and overheat the sauna rocks.

Must Read:
Best Essential Oils for Sauna
The Top Sauna Accessories in 2025

3. Post-Sauna Care

After your sauna bathing session, take a cool shower or a cool bath to rinse off sweat and close your pores. Then, rest for 10-20 minutes to allow your heart rate to return to normal. Continue to hydrate during this time.

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How to Use a Sauna for Specific Health and Wellness Goals

For Heart Health

• Action: Warm up at 150°F on a lower bench for 5–10 minutes, then move to a middle bench for another 10–15 minutes.
• Why: This gradual heat exposure helps your heart adapt and is linked to a 30–50% lower risk of fatal heart events in long-term studies¹.

Tip: Drink water before and after to keep blood pressure stable.

For Stress Relief & Mood

• Action: Use the sauna in the evening at 160°F for 15 minutes. Focus on slow, deep breaths and calm music or a meditation app. Finish with a cool shower.
• Why: Eight-week sauna programs showed big drops in anxiety and depression scores in clinical trials².

Tip: Lower the lights and close your eyes to deepen relaxation.

For Pain Relief

• Action: After a light workout, sit at 165°F for 10 minutes. Step out to stretch gently for 2–3 minutes, then return for another 10 minutes.
• Why: Why: Ten 15-minute sessions of 90°C dry sauna over five days reduced low-back pain scores by roughly 40% in a prospective study of chronic back-pain patients³.

Tip: Follow up with gentle stretching outside the sauna.

Related: Sauna and Back Pain Relief

For Maximum Benefits

• Action: Aim for 4–7 sauna sessions per week, each lasting 15–20 minutes at 160–175°F. Always end with hydration and a cool-down.
• Why: This frequency offers the greatest gains in heart health and longevity as per research⁴.

Tip: Track your sessions on a calendar to build a consistent habit.

Interestingly, the benefits of saunas might extend to digestive health – Learn how sauna sessions could potentially reduce bloating.

For Relaxation

• Action: Sit at 150°F on a middle bench for 15–20 minutes with calming music or a meditation app. Finish with a 2-minute cool shower.
• Why: Regular sessions at this temperature reduce stress hormones and improve sleep quality in clinical trials.[2]

Tip: Bring a soft towel to sit on and close your eyes.

For Detoxification

• Action: Alternate 10 minutes at 175°F with 2 minutes of cold-water immersion or fresh air. Repeat for three cycles, sipping water between rounds.
• Why: As per a 2025 study, contrast heat and cold sessions boost circulation and aid in flushing toxins through sweating and enhanced blood flow⁵.

Tip: Hydrate with water or herbal tea to replace lost fluids.

Related: Sauna & Cold Plunge

For Weight Loss

• Action: After a light workout, spend 20 minutes at 170°F, then have a protein-rich snack and plenty of water. Do this 3–4 times per week.
• Why: As per research, sauna bathing raises calorie burn by 10–15% and supports muscle recovery in small randomized studies⁶.

Tip: Combine with balanced diet and regular exercise.

Learn more about Saunas and weight loss.

For Athletic Performance

• Action: Right after training, sit at 160°F for 10 minutes, stand up for 2 minutes, then return for 10 more minutes. Finish with an electrolyte drink.
• Why: In a study involving 16 male basketball players, one 20 min infrared sauna session post‐exercise reduced muscle soreness by 35% and improved jump‐performance recovery in competitive athletes⁷.

Tip: Use a cooling fan or mist between rounds to stay comfortable.

For Skin Health

• Action: Gently exfoliate before your session. Sit at 150°F for 15 minutes, then rinse with cool water and apply a hydrating serum.
• Why: As per clinical studies, dry sauna bathing rapidly increases skin blood flow (up to 600% of baseline), improving nutrient delivery, hydration, and elasticity in healthy volunteers⁸.

Tip: Pat dry gently and follow with moisturizer to lock in hydration.

Remember: These are general guidelines for regular sauna use. Always listen to your body and adjust frequency and duration based on your personal comfort and health status.

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Case Studies & Testimonials

Mark, 52 (Hypertension)
“After four sauna sessions a week, my blood pressure dropped by 10 mmHg in two months.”

Lisa, 38 (Chronic Back Pain)
“Twice-weekly saunas for six weeks cut my back pain from a 6/10 to a 3/10.”

Raj, 28 (Stress & Sleep)
“Evening saunas help me relax and fall asleep 30 minutes faster with deeper rest.”

(Testimonials from verified Google reviews)

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Sauna Safety Tips & Necessary Precautions

Improper use of a sauna can be dangerous. Proper sauna protocols prevent heat-related complications including hyperthermia, dehydration, and cardiovascular stress. Here are some golden sauna safety rules to live by:

• Whether in private saunas or public bathhouses, never lock the door, and avoid using the sauna under the influence of alcohol or drugs.
• If you’re new to saunas, bring a friend along for safety.
• Avoid exercising or stretching in the sauna, as this can lead to injury.
• Don’t eat a heavy meal for at least two hours before your session.
• Always sit on a towel to prevent burns from hot benches.
• Start with short sessions at lower temperatures, gradually working your way up. Listen to your body and exit immediately if you feel unwell.
• Limit your sessions to 30 minutes or less, especially when you’re just starting out.

Related: What time to use a sauna after dinner?

Remember, the best way to sauna is the way that feels right for your body. Whether you prefer to sit upright or lie down, the key is to relax and enjoy the experience.

By following these guidelines, you’ll be well on your way to enjoying safe and beneficial sauna sessions. The combination of heat, relaxation, and proper care can lead to a truly rejuvenating experience.

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Who Should Consult a Doctor Before Sauna Use

Before regular sauna sessions, check with your doctor if you have any of these conditions:

• Cardiovascular Conditions: Unstable angina, recent heart attack, or severe aortic stenosis can worsen in high heat.
• Pregnancy: Expectant mothers—especially in the first trimester—should avoid high heat and long sessions to protect the baby.
• Medications: Diuretics, beta-blockers, and blood pressure drugs may increase dehydration or low blood pressure risk.
• Age-Related Precautions:
  • Children under 7 years: limit to 5–10 minutes at lower temperatures.
  • Adults over 70 years: sit on lower benches and shorten sessions.

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Conclusion: Enjoy Your Sauna!

From preparing properly to customizing your experience for specific health goals, you’re now armed with all the knowledge you need to make the most of your sauna sessions.

Remember, the key to a great sauna experience is listening to your body, staying hydrated, and finding what works best for you. Whether you’re in it for the relaxation, the health benefits, or just because it feels darn good, there’s no wrong way to sauna (as long as you’re being safe, of course).

Following these proven steps will help you get the most out of your sauna safely. Regular use builds your heat tolerance and boosts the health benefits by using the right techniques and gradually conditioning your body.

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Quick Reference Comparison Tables

Use these tables to quickly compare sauna types, see duration guidelines by experience level, and match protocols to your health goals.

Table 1: Sauna Types, Temperatures & Key Benefits

Sauna Type	Temperature Range	Humidity	Key Benefits
Traditional Finnish	160–190°F (70–90°C)	10–20% (dry)	Deep heat, cardiovascular workout, social ritual
Infrared	120–140°F (50–60°C)	<20%	Gentle muscle recovery, pain relief, low-intensity heat
Steam Room	110–120°F (43–49°C)	100% (humid)	Respiratory relief, skin hydration, sinus clearing

Table 2: Duration Recommendations by Experience Level

Experience Level	Temperature	Bench Position	Session Length	Frequency
Beginner	150°F	Lower bench	5–10 minutes	2–3 times per week
Intermediate	160–175°F	Middle bench	10–15 minutes	3–4 times per week
Advanced	175–190°F	Upper bench	15–20 minutes	4–7 times per week

Table 3: Health Goals & Recommended Sauna Protocols

Goal	Temperature	Duration & Cycles	Key Actions
Heart Health	150–175°F	2 rounds; 5–10 + 10–15 mins	Lower → middle bench; hydrate
Stress Relief	150–160°F	1 round; 15–20 mins	Calm music; deep breathing
Pain Relief	165°F	2 rounds; 10 + 10 mins	Post-workout; gentle stretching
Detoxification	170–175°F	3 rounds; 10 mins each	Alternate with cold plunge
Skin Health	150°F	1 round; 15 mins	Pre-exfoliate; post-hydrate

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FAQs About How To Use A Sauna

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Resources

1. Henderson, K. N., Killen, L. G., O’Neal, E. K., & Waldman, H. S. (2021). The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. International journal of environmental research and public health, 18(3), 1105. https://doi.org/10.3390/ijerph18031105 ↩︎
2. Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental gerontology, 154, 111509. https://doi.org/10.1016/j.exger.2021.111509 ↩︎
3. Cho, E. H., Kim, N. H., Kim, H. C., Yang, Y. H., Kim, J., & Hwang, B. (2019). Dry sauna therapy is beneficial for patients with low back pain. Anesthesia and pain medicine, 14(4), 474–479. https://doi.org/10.17085/apm.2019.14.4.474 ↩︎
4. Henderson, K. N., Killen, L. G., O’Neal, E. K., & Waldman, H. S. (2021). The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. International journal of environmental research and public health, 18(3), 1105. https://doi.org/10.3390/ijerph18031105 ↩︎
5. Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2025). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience, 47(1), 387–407. https://doi.org/10.1007/s11357-024-01295-w ↩︎
6. Podstawski, R., Borysławski, K., Clark, C. C. T., Choszcz, D., Finn, K. J., & Gronek, P. (2019). Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications. BioMed research international, 2019, 7535140. https://doi.org/10.1155/2019/7535140 ↩︎
7. Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of sport, 40(3), 681–689. https://doi.org/10.5114/biolsport.2023.119289 ↩︎
8. Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413 ↩︎

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