How to Sauna
Preparing for the Sauna
Planning is essential for all activities and it is very much so for the sauna experience. While you really do not need to do much as for the actual sauna (as we take responsibility of delivery and pickup, you would need to get ready as the sauna experience can be intense physically. Thoughtful preparation can help with making the sauna experience even more enjoyable and relaxing. A sauna experience should never be rushed.
Its ok to rush to a sauna, but never rush away from it: Prepare your mind for the sauna experience and be prepared to spend at least 3 hours (4-5 if you can). The hardest part for most is to allocate enough time for the sauna sessions. Forget the clock and prepare to put your phone and watch away.
Hydration is the key
Prepare your body for the sauna by drinking plenty of water. While it is encouraged to drink water during the sauna as well, getting pre-hydrated makes a huge difference for a effective and healthy sauna experience. As you will sweat a lot during the sauna sessions, being hydrated makes your body ready.
Eat, but not heartily
It is not recommended that you go into the sauna hungry, this may cause lightheadedness or nausea. Eating a nutritious and balanced meal a couple of hours before sauna sessions is encouraged. During the sauna sessions, because of the heat, the blood is sent to the skin, whereas, after eating blood is sent to the abdominal areas as the stomach digests. If you plan on using a sauna just after a meal, your body will become uncomfortable as it tries to send blood in two different directions.
Clean yourself up
Take sanitary preparations before entering the sauna. Clean hair, teeth and a general sense of hygiene is encouraged for the sauna sessions. Not only are you being courteous to the people with whom you share your sauna experience, showering before the sauna cleans up your pores and gives you a better sauna experience altogether.
Are you ready? While the sauna is an experience that promotes health, both physical and mental, it is encouraged that you consult your doctor to make sure you do not have any medical condition that prevents you from entering a sauna. The sauna can be an intense experience and you would need to be ready for it.
Get the Sauna ready too! While we undertake most of the preparations as far as the actual sauna is concerned, there are a few things that you can do to enhance your sauna experience. Make sure the water buckets and cold plunge are filled, check to see if the chopped wood is near at hand, gather your stuff (towels, water bottle, sandals, soap, light source and may be put together a light snack for inbetween and after). Start the fire in advance as it takes time for the rocks and sauna walls to heat up
Using the Sauna
Relaxing into the heat and relaxing into the cold is what makes the sauna experience best. Never rush a sauna experience. Allow the heat to thoroughly heat you and the breaks to thoroughly cool you.
Saunas are traditionally experienced as a round between heating and cooling sessions. Many take a plunge or a shower before a starting the sauna to clean up your pores as well as cool the skin. This is to enhance your sauna entrance and heat experience.
Your sauna is ready for you when the wall thermometer reads somewhere between 180-220F. Start the first round with dry heat. You may do a little Loyly if the heat is too dry for your liking. If you start to feel uncomfortable, you can use a wet towel or wash cloth over yourself or rinse yourself a little. Make sure to keep the used wet towel or the water your rinse with (and your sweat) away from the bucket of clean water. Each round consists of hot, cold and cool down.
The main objective of the sauna is to heat your body thoroughly and keeping your feet up is a good way to achieve this. You can also soak your feet in hot water. Using a sauna hat (Banya hat) is a good way to keep your head protected from the hot air and steam and will allow you to stay in the sauna longer. Relax into the heat. Light conversation with your sauna partners are ok, avoid loud or intense discussions. Listen to your body (and not a timer) for cues of when to take a break. Try to stay in the heat a little longer that your comfort level, but don’t push things too far.
I often throw a few ladles of löyly at the end of the first round. Rinse off your sweat either in the hot room or with a nearby shower.
Once done with the first round of heat, it’s time to cool off. A cool plunge is not a necessity after a first round unless you are really hot and your pulses are really going. After most initial rounds, your body core isn’t that warm and a light shower or a little time outside will be good for a cool down. Get into a bathrobe and slippers if the climate is cold.
In the second round, be liberal with the steam. Higher humidity will help your body get evenly and efficiently heated up to the core. The löyly may be unpleasant at first, but the more you sauna, you will appreciate it. You can mix essential oils with the water to indue aroma to the steam. As some people like the natural scent of the steam, I request using a seperate bucket if you prefer to use essential oil as the scents from your session may linger on the bucket. You can also use a Vihta to enhance the session. The goal of the second round is to get as hot as possible. Sauna is a bath, and you will be cleaning yourself up after each round, so its encouraged to heat up and sweat as much as possible. Feel free to push your limits just a little. This is all in preparation for the cold plunge/shower that is to follow. The hotter the core in contrast to the cold plunge the more intense the sauna buzz will be.
Just as rushing out of a sauna is not recommended, rushing between the rounds is also not advised. Relax into both the hot and cold rounds, float into it and stay a while at it. It may be difficult to catch your breath, it takes practice to relax enough to slow your breathing pace. Once you are out of the water, finish cooling down while reclining with knees up. If the core/water contrast was great enough, you should start to experience a spinning sensation, like you just got off of a merry-go-round, but without the nausea. It should feel great! Close your eyes (which sometimes makes the spinning sensation more intense). Don’t talk. Listen to the sounds of nature.
Three rounds of sauna is considered essential. I, however recommend 4-5 rounds, plan to spend around 3 hours for each sauna session. It is highly encouraged to take your time and enjoy the whole process!
