What the sauna

Category: How to sauna

  • Sauna Etiquette: Your Guide to a Relaxing and Respectful Experience

    Sauna Etiquette: Your Guide to a Relaxing and Respectful Experience

    New to sauna life? No worries. Here’s your no-nonsense guide to Finnish sauna etiquette—because nobody wants to be that person in the steam.

    Stepping into a Finnish sauna isn’t just about relaxation—it’s also about respecting the traditions and others sharing the space. Whether you’re visiting a public sauna for the first time or looking to refine your traditional sauna etiquette, these essential sauna rules will help you navigate the experience with confidence—and without committing any rookie mistakes.

    What Should You Do Before Entering a Sauna?

    Saunas are spaces of tranquility and cleanliness, so preparation is key. Here’s what you need to know:

    1. Shower Before Entering

    • No one wants to sit in someone else’s sweat from earlier in the day—so do your part and take a quick shower before stepping into the sauna.
    • Some people prefer a quick dip in a lake before sauna use—this is also a common Finnish sauna tradition.

    2. What to Wear in a Sauna

    • Public saunas may have specific rules regarding clothing. In Finland, many saunas encourage nudity, but towels or swimsuits are commonly used.
    • If you’re uncertain, ask or observe what others are doing.
    • Regular clothes or underwear are not suitable for the sauna. Your options are nudity, a swimsuit, or a towel.
    • Rule of thumb: If it’s a mixed-gender sauna, keep it covered. If it’s same-gender, birthday suits are totally acceptable.

    3. Bring a Towel and a Seat Cover

    • No one wants to sit in a puddle of sweat—not yours, not theirs. Bring a towel to dry off and a smaller one to sit on and keep things hygienic.

    4. Stay Hydrated

    • Sweat happens. Drink water before and after your sauna session to avoid dehydration.
    • Avoid alcohol. Sure, a beer after the sauna can be refreshing, but drinking inside the sauna? Not a great idea.

    How to Behave Inside the Sauna?

    The sauna is a shared space where etiquette matters. Here’s how to ensure a comfortable experience for everyone:

     1. Keep the Atmosphere Calm

    • The sauna is for relaxation, not a boardroom debate. Keep conversations quiet and avoid heated discussions—except about löyly preferences, of course.
    • Many enjoy moments of silence, so respect the mood of the room.

    2. Give Others Space

    • There’s no need to squeeze in like sardines. If the sauna is full, wait for someone to leave before entering.
    • If you’re with friends, be mindful of others who also want to enjoy the sauna.

    3. Löyly – Adding Water to the Rocks

    • Löyly, the steam created by throwing water on hot stones, is an essential part of the Finnish sauna experience.
    • Before going full steam ahead, ask others if they’re okay with it. Some people love an intense sauna, while others might not be ready for an impromptu heatwave.

    4. Respect Others’ Comfort

    • The sauna is a judgment-free zone. It’s not ok to comment on other people’s bodies.
    • Maintain personal focus in the sauna and respect others’ privacy.

    5. Keep It PG

    • The sauna is not Tinder. Flirting, excessive touching, or inappropriate behavior? Hard pass. Keep it respectful and family-friendly.

    6. Safety First

    • The sauna can get extremely hot. Do not touch the stove or stones directly.
    • Ensure children are supervised at all times.
    • Do not use the sauna if you’re feeling sick, have a fever, or are under the influence of alcohol or drugs.
    • If you feel dizzy or unwell, step out and cool down immediately.

    What Should You Do After a Sauna Session?

    Just enjoy the peace and calm in your body after the sauna. However, there are a couple of things that are good to remember when leaving the sauna.

    1. Wash Yourself

    • Sauna makes you sweat—remember to wash yourself before leaving the sauna area.

    2. Cool Down Gradually

    • Step outside for fresh air, take a cool shower, or dip into a lake or pool to bring your body temperature back to normal.
    • If doing multiple sauna rounds, take a break before going back in.

    3. Keep the sauna going after you leave

    • Take your towel and any personal belongings with you.
    • If you’re in a traditional wood-burning Finnish sauna, ensure the fire has enough wood for the next users.
    • Be kind: if the löyly bucket is nearly empty, fill it up for the next sauna-goers.

    Extra Tips for Sauna Etiquette

    • No Food or Drinks Inside – Hydration is key, but keep drinks outside to maintain cleanliness and respect the tranquil atmosphere.
    • Sauna is Not a Gym – Stretching is great, but maybe save the full yoga session for later.
    • Respect Cultural Differences – While this guide is based on Finnish sauna etiquette, customs vary in other countries. Observe and adapt when visiting different saunas.
    • 🔥 Quick Tip: The ideal sauna session lasts between 10-20 minutes, followed by a cooling break.

    Why Sauna Etiquette Matters

    Following proper sauna etiquette isn’t just about rules—it’s about creating a shared experience of relaxation and respect. The Finnish sauna tradition is built on harmony, cleanliness, and mindfulness. By following these simple guidelines, you ensure that everyone can enjoy the sauna as it was meant to be experienced.

    So, grab your towel, shower up, and step into the warmth. Sauna is calling!

  • Sauna and Stress Relief: The Heat You Need to Calm Your Mind

    Sauna and Stress Relief: The Heat You Need to Calm Your Mind

    Does sauna reduce stress? Science says yes—and Finns have known it for centuries. Sauna helps you unwind, relax, and reset. Now the research backs it up.

    But if you’ve ever asked yourself, does sauna reduce stress, the answer might surprise you. Research is showing that sauna bathing isn’t just a pleasant way to relax after a busy day; it’s an effective way to reduce stress, promote relaxation, and even boost your mental well-being.

    A study published in Frontiers in Human Neuroscience found that sauna and stress relief are closely connected, as sauna bathing can significantly alter brain activity, improving relaxation and emotional balance.The study observed changes in brain waves, particularly an increase in alpha and theta waves, which are associated with deep relaxation and calm. These findings suggest that sauna bathing may be an excellent tool for stress relief, relieving mental tension and improving emotional states (source).

    How Sauna and Stress Relief Are Connected – The Science Explained

    If you’ve ever felt deeply calm and centered after a sauna session, you’re not imagining it. Why do I feel so calm after sauna? It’s because of the physiological changes happening in your brain and body. When you sit in a sauna, your body temperature rises, and your heart rate increases. This mild stress on your body activates the parasympathetic nervous system—the “rest and digest” system—that helps you feel relaxed and restored after the sauna. At the same time, as mentioned earlier, the brain wave changes that occur during sauna bathing lead to heightened feelings of relaxation and mental clarity.

    Moreover, saunas have the added benefit of offering a peaceful, tranquil environment where you can disconnect from the outside world and focus on yourself. In a world filled with constant notifications and the hustle and bustle of life, this quiet space can be a sanctuary for mental peace. The sauna offers a break from modern-day distractions, allowing you to meditate, clear your mind, and give your brain a chance to reset.

    Are Saunas Good for Stress Relief?

    We often hear about the physical benefits of sauna bathing—improved circulation, muscle relaxation, and detoxification—but what about the mental and emotional benefits? Are saunas good for stress relief?

     The answer is yes! Sauna use has been linked to improvements not only in physical health but also in emotional balance and stress management.

    Regular sauna use has been associated with improved cardiovascular health, muscle recovery, and a strengthened immune system. But it doesn’t stop there. A study published in Clinical Effects of Regular Dry Sauna Bathing found that sauna bathing can significantly reduce psychological stress and promote overall well-being. The review suggests that regular use of the sauna can be an effective way to combat stress relief and support mental health (source)

    When you feel your heart rate increase in the sauna, it’s not just your body working to cool you down—it’s a signal to your body to release endorphins, the “feel-good” hormones. These endorphins promote happiness and relaxation, helping you deal with stress better. As a bonus, regular sauna use has also been linked to improved sleep patterns, another key factor in managing stress effectively.

    How to Stop Stressing? How to Deal with Anxiety? Try sauna!

    If you’re wondering, how to stop stressing or how to deal with anxiety, the sauna might be the perfect solution. The calm, warm environment provides an opportunity to escape from daily worries and unwind in a way that few other methods can replicate. Whether it’s a 15-minute sauna session after work or a longer visit on the weekend, making sauna bathing part of your routine can help you tackle stress head-on.

    Research supports this claim. A study published in Frontiers in Human Neuroscience found that sauna bathing significantly increases alpha and theta brain wave activity, which are associated with deep relaxation and emotional balance. These findings suggest that sauna bathing may be an effective tool for stress relief, relieving mental tension, and improving emotional states.

    The Science Behind Sauna and Stress Relief

    How does sauna bathing achieve all these benefits? When your body is exposed to the high heat of a sauna, your blood vessels dilate, increasing circulation and promoting the delivery of oxygen-rich blood to your muscles. This increased blood flow also encourages the release of toxins from your body. As your body works to cool itself down, your stress hormones (like cortisol) decrease, and your body enters a more relaxed state.

    Additionally, sauna use promotes the production of neurotransmitters like serotonin, the hormone responsible for regulating mood. The production of serotonin, combined with the calming effects of increased circulation and a quiet environment, is one of the reasons why many people report feeling uplifted and at ease after sauna sessions. These combined effects make sauna therapy a natural and effective solution for stress relief.

    Is Sauna Beneficial for Mental Well-Being?

    The short answer is yes, absolutely! While saunas are often praised for their physical benefits—such as muscle recovery and improved cardiovascular health—they also have a significant impact on mental well-being. Sauna bathing has been shown to reduce stress relief, improve mood, and foster a sense of relaxation and peace.

    It’s not just a luxury—it’s a powerful tool for mental health. Regular sauna use can help combat anxiety, depression, and even chronic stress, leaving you feeling more grounded and centered.Moreover, the effects of sauna on mental health aren’t just about feeling good in the moment. Some studies suggest that long-term sauna use may reduce the risk of certain mental health conditions, including depression and anxiety disorders. The stress-relieving benefits of sauna bathing may help support long-term mental well-being, acting as a natural shield against daily life pressures.

    Conclusion: Embrace the Calm

    If you haven’t yet made the sauna a part of your wellness routine, it’s time to give it a try. Whether you’re looking to reduce stress, alleviate anxiety, or simply feel better in general, saunas offer a simple yet powerful solution. By soothing both the body and mind, sauna bathing can help you manage the challenges of modern life with greater ease.

    For more insights into the mental benefits of saunas, check out this study on neural changes or this review on its broader health benefits.

    Want to experience the benefits of sauna for stress relief? Start incorporating it into your routine today and feel the difference!