the sauna process

STEP 1: Begin with a Dry Heat Session

For the first sauna round, you’ll want to sit in dry heat for 10 - 15 minutes. The goal is to heat your body evenly and thoroughly. Sudden exposure to extreme temperatures for a long duration can shock your body, and this gradual introduction is a gentle way to get used to the dry sauna environment.  We recommend not creating steam during this “introductory” Round 1. You want to fully relax into the hot environment, while also listening to what your body is saying.

STEP 2: Cool Down

After 10 or 15 minutes, take a break for at least 15 minutes to cool down. Traditionally, you would cool down with a “plunge pool,” or another Finnish tradition, a roll in the snow! A simple cold shower will do the trick.  

It may sound uncomfortable, but after sitting in a hot sauna, the cold will be refreshing and rejuvenating. In addition, returning to the hot sauna environment after a 15-minute cool down will feel cozy and comforting.

STEP 3: Add Steam (Löyly)

This round, you’ll want to make steam by pouring water over the heated rocks. This process is known as löyly — and while it may be uncomfortable at first, the steam will allow the hot air to heat your core more efficiently.

In this second round, you’ll want to stay in the sauna longer if you can, at least 20 minutes. But, remember to always listen to your body.

STEP 4: Cool Down Again

Leave the sauna and take a cool shower once again or plunge in the river.

Take it slow.

STEP 5: Repeat the process

If you like, you can repeat the process several times. Two to three rounds is most common, but experienced sauna users will do this process anywhere from four to six times each session.

Afterward, sit or lie down to finish cooling down. You should feel great, abuzz with inner energy.