This post is all about how to sauna for beginners.
If you are looking to reap the benefits of sauna therapy but not quite sure where to begin, look no further!
Saunas has been used for centuries for a multitude of health benefits, however, if you’re new to sauna-ing, it can be overwhelming to know where to start. That’s why we put together this guide on how to sauna for beginners.
With these essential tips, you will learn the basics of the sauna, where to sauna, why you want to sauna and exactly how to do it.
The Basics of Sauna Therapy
Sauna therapy, a tradition that began centuries ago, has evolved into a popular health and wellness practice around the world.
But what some don’t know is that it’s more than just sitting in a hot room; it’s about harnessing the power of heat to unleash the benefits of hormetic stress for your mind, body and soul.
Sauna therapy involves exposing yourself to high temperatures in a controlled environment. This exposure to intense heat followed by a period of cooling stimulates your body’s thermoregulatory pathways.
Starting this holistic therapy with the right approach ensures you maximize its benefits while minimizing risks.
Benefits you can expect to achieve through learning how to sauna are:
- Relieves stress: The gentle heat soothes your nerves, reduces tension, and triggers your body’s relaxation response.
- Boosts mood: The elevation in mood is typically triggered by the release of endorphins, the body’s natural ‘feel good’ chemicals, in response to the heat.
- Aids in cardiovascular health: The rise in body temperature increases your heart rate, similar to moderate exercise, and may help lower blood pressure and increase heart rate variability (1).
- Increases immune function: Regular sauna use has been linked with a reduced risk of viral illnesses, including the common cold.
- Enhances sleep quality: The relaxation induced by sauna use can result in better, deeper sleep.
- Improves skin: Sauna use opens pores and flushes out impurities, contributing to healthier, more radiant skin.
- Aids in detoxification: Sweating induced by the heat can help your body expel toxins, supporting overall well-being.
You may also like: Health Benefits of the Sauna After Your Workout
Preparing for the Sauna
Preparing your body for the sauna experience is crucial for maximizing the benefits and ensuring your safety during the process.
1.) Hydration
Before stepping into the heat, it’s essential to start with hydration. Drink plenty of water to pre-hydrate your body, as you will sweat out a significant amount of fluids.
It is even more essential to add electrolytes into your water for proper hydration of your cells. Adding a pinch of salt to your water or opting for an electrolyte enhancer can help maintain the balance of minerals in your body, preventing dehydration.
Here are the electrolyte drops we use and recommend:
Electrolytes and tract minerals from the Great Salt Lakes.
(Or get them on Amazon here)
2.) Integrate light exercise beforehand
It’s also beneficial to integrate light exercise before your sauna session, such as a brisk walk or gentle stretching. This can help stimulate blood flow and enhance the detoxification process.
3.) Avoid heavy meals
Try to keep your meals light before heading into the sauna. Heavy meals can make your body feel sluggish and can interrupt the detoxifying process that the heat promotes.
Essential Tips During Your Sauna Session
1.) Listen to your body
The golden rule of learning how to sauna is to always listen to your body.
If you start feeling dizzy, overly fatigued, or uncomfortable in any way, it’s time to step out. Your body knows its limits.. listen to its warnings.
Begin with limiting your sessions to 10-15 minutes and gradually increasing your time inside the sauna as you understand your tolerance to the heat.
2.) Incorporate light stretching or yoga
While inside the sauna, you may opt for light stretching or yoga. These can enhance flexibility, improve circulation, absorb heat more efficiently and even contribute to increased relaxation.
4.) Use a towel
Sit or lie on a towel to absorb sweat and maintain hygiene- especially if you are using a public sauna.
Recovering After the Sauna
Recovering effectively after your sauna session is just as important as preparing for it. Here’s how to sauna safely and ensure optimal recovery:
1.) Cool down gradually
Allow your body to cool down naturally. Begin by stepping out of the sauna and sitting in a cooler area. Gradually apply lukewarm water, starting from your feet and moving upwards, to help stabilize your body’s circulation.
***Cooling down slowly after a sauna session is crucial for those with blood pressure issues. Quick temperature changes will affect the blood vessels.
BIOHACKER TIP: If you do not have medical conditions and want to take hormetic stress strategies to the next level, consider a cold plunge immediately after leaving the sauna. Cold therapy following heat exposure can boost recovery and optimize your immune system response.
Read HERE for more about the benefits of a cold plunge.
2.) Hydrate… yes, again!
Replenishing fluids and electrolytes lost through sweating is a must. Proper rehydration aids in the recovery process and ensures your body retains the full benefits of the sauna session.
***It is advised that you avoid alcohol directly after the sauna as it will increase the risk of dehydration.
3.) Take time to rest
After cooling down and rehydrating, take some time to rest. Your body has just undergone a form of stress and needs time to recover.
Relaxation after using the sauna further promotes the therapeutic benefits, including muscle recovery and stress reduction.
Remember, how you recover is just as important as how you prepare and engage in your sauna experience.
Sauna FAQ’s
Q: “How often should I use the sauna?”
A: It’s recommended for beginners to start with 2-3 times a week, allowing your body to adjust to the heat. As you become more accustomed, you may increase the frequency according to your comfort level and health goals.
Q: “How long should each sauna session last?”
A: Start with 10-15 minutes per session. As your tolerance increases, you can extend the time up to 15-25 minutes. Listening to your body is key; never push beyond what feels comfortable.
Q: “What’s the best time of day to sauna?”
A: There is no one-size-fits-all answer, as it depends on your schedule and how your body responds. Some prefer morning to kickstart the day, while others find evening sessions aid in relaxation and sleep quality.
Q: “Can I use the sauna for weight loss?”
A: While the sauna can support weight loss efforts by increasing your heart rate and metabolism, it should not be solely relied upon. A balanced diet and regular exercise are crucial components of a healthy weight loss plan.
Q: “What should I do if I feel dizzy or uncomfortable in the sauna?”
A: If you feel dizzy, overheated, or uncomfortable at any point, exit the sauna immediately. Allow your body to cool down and rehydrate slowly. It’s important to prioritize your well-being and recognize your limits.
Embarking on your sauna journey with these guidelines ensures a beneficial and safe experience. Whether you’re seeking to alleviate stress, boost your immune function, or enhance your sleep quality, knowing how to sauna effectively is key to unlocking these health benefits.
Remember, while the practice of sauna therapy offers numerous advantages, it’s crucial to approach it with mindfulness and respect for your body’s signals.
***And finally, always check with your doctor before starting sauna therapy, especially if you have medical conditions or are pregnant.
You May Also Like...
