Shower first
Rinse off and dry yourself well. Dry skin warms more evenly and keeps the room fresh for everyone.
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Guide 01 — Begin gently
First Time Sauna
There is no performance in sauna. Your first visit is simply about noticing the heat, listening to your body and leaving feeling better than when you arrived.
01 — Step by step
How a round goes
Sit low, stay short
Start on a lower bench for 5–8 minutes. Heat rises, so the top bench is for later.
Cool completely
Step outside, shower or sit somewhere cool until your breathing feels easy again.
Rest, then return
Two or three gentle rounds are plenty. Stop whenever it stops feeling good.
02 — A small, honest kit
What to bring
- Water to drink
- Two clean towels
- 100% cotton wrap or kilt
- Time not to rush
03 — Make it your ritual
Sauna etiquette
- 01Sit on your towel so no skin touches the wood.
- 02Keep voices low; many people come for the stillness.
- 03Ask before adding water to the stones in a shared sauna.
- 04Close the door quickly to keep the heat in.
Heat, compared
Benefits by type of sauna
Saunas differ in heat and humidity, so they feel different on the body. These are potential benefits from research and tradition.
Traditional Finnish sauna
80–100°C · dry, 10–20% humidity
Heart rate rises to around 100–150 BPM, similar to light exercise. Regular use is linked in Finnish studies with lower cardiovascular risk and deep relaxation afterwards.
Wood-fired sauna with löyly
70–90°C · bursts of steam on the stones
Water on the stones makes the heat feel stronger without raising the thermometer. Many find it calming and good for loosening tired muscles.
Smoke sauna
60–80°C · soft, humid heat
Gentler, even heat that lets you stay longer. Valued mostly for stress relief, sleep and a slow, social ritual.
Steam room
40–50°C · close to 100% humidity
Moist air can feel soothing for the nose and throat and softens the skin. Lower temperature, but the humidity still raises your heart rate.
Infrared sauna
45–60°C · warms the body directly
A milder option for beginners or those who find hot air hard to breathe. Small studies suggest muscle relaxation and recovery; evidence is still limited.
A gentle note on safety. Drink water, skip alcohol, and leave the sauna straight away if you feel dizzy or unwell. If you are pregnant or have a heart condition, check with your doctor first.
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