Sauna Tips

Take some time to read through the following tips to maximise the benefits of your sauna experience!

  • It is not a great idea to go into a sauna hungry although going into the sauna after a large meal can make you feel ill. In the heat of a sauna your body focuses on cooling your skin. If your circulation is focused on your stomach, it will not be able to cool the skin efficiently. This can make you feel dizzy. Likewise if you go in very hungry, you can experience dizziness as the sauna consumes calories.

  • An average person (who’s average? - not you that’s for sure, you’re amazing) sweats around a pint per hour in the sauna making hydrations essential. It’s important to start hydration before your session. We suggest drinking a pint before your session begins and a pint for every hour in the sauna thereafter - minimum! Remember that adequate fluid intake helps maintain blood pressure and helps you withstand the saunas heat.

  • As sauna is shared with other people, it’s important to keep the space clean both physically and metaphorically. Wash away the days dirt and troubles - and prepare your body for the warmth to come.

  • An essential part of sauna is pouring water on the rocks. If you’ve booked a private session you can create as much steam as you like (although too much water will overly cool the rocks). In a community sauna however it is polite to ask others if you can pour more water on the rocks to make steam.

    Loyly is a Finnish word that describes the steam that is produced when adding water to the hot sauna rocks. Also known as the steam of life, the spirit and soul of the sauna.

  • You can stay in for a short moment or for as long as you like, just listen to your body, don’t compare your session to someone else's, or even your own last week. The idea though, is never to be in a hurry. When you stay in the sauna for any length of time remember cooling down outside adds rhythm and ritual to your session. The health benefits begin about 15 after you enter the sauna room when your heart rate raises and your cardiovascular system activates. It’s your session, follow what your body is telling you.

  • The art of taking a sauna includes cooling down - preferably outdoors. What could be better than a bracing wind, a chilly down pour or even a dip in the north sea?! Cold water between sauna rounds is an integral part to the authentic sauna experience. It flushes exposed skin pores, cleaning your body naturally. It increases blood flow and helps your immune system. It also reinvigorates your minding body via endorphins and all kids of other great stu. Whatever the weather provides, there will always be watering cans or the north sea to help you build your cooling rituals.

  • If you want to maximise the health benefits, sauna 4 times a week is optimal although this isn’t possible for many. Try to remember that the greatest benefits are relaxation and recovery, and you can enjoy these benefits any time, no matter how infrequent or short.

  • Conversation within the sauna is welcome, but be respectful of people's space by keeping low voices and be mindful of the topic of conversation being nothing too emotive. The space is to relax and connect, rather than have 'heated debate!'

Why Sauna?

Sauna is a powerful tool not only for all the immense health benefits that come along with it,

(It increases sensitivity to endorphins, improves sleep, mood and reduced cortisol (stress hormone), just to name a few.)

It allows you to give prioritise your self care and have time to yourself.

It fosters community within it's walls and enables real conversations in an open and supportive environment.

Most importantly it allows you to fully tune in and connect with your breath, your body and quiet your mind.

There are so many benefits and reasons as to why people sauna. Why do you sauna?

Health benefits

We all know how good it makes us feel but what's actually going on? Luckily for us the research in this field is ever progressing, here are a few benefits of heat therapy:

  • Increases sensitivity to endorphines

  • Increases heart rate variability

  • Improves cardiovascular fitness

  • Improves metabolism and glucose balance

  • Increase insulin sensitivity

  • Improves sleep

  • Improves mood

  • Reduces stress hormones (cortisol)

Etiquette

Let’s talk about sauna etiquette and why it is so important.

When you enter a sauna, you enter a small, fleeting community, where you exist in a shared space where everyone counts equally. In fact, in small shared spaces, the most sensitive person is often the most important.

Being a respectful and a kind co-member of your small sweaty clan is super important.

  • Sit on a towel. It's to collect your bum sweat. Now that you know, you won't be able to forget it. If you've forgotten yours we have a small supply so please ask.

  • Always ask your fellow sauna guests before pouring water on the rocks, what is bliss for one guest is not the same for another.

  • Be willing to change spots occasionally, taking your towel with you.

  • Be mindful of your volume and topic of conversation. Conversation within the sauna is welcome, but be respectful of people's space by keeping low voices and be mindful of the topic of conversation being nothing too emotive. The space is to relax and connect, rather than have 'heated debate!'

  • It is good practice not to comment on anyone else's body - whether they conform to current beauty standards or not. Bodies are not to be sexualised or objectified in the sauna space.

  • If the rocks are not sizzling, they need a rest. Wood burning saunas must be respected or they cool down. If you're not sure, ask your host.

  • Never take any of your own products into the sauna.

  • Love everyone, including yourself.

Rituals

Whisks

A sauna whisk (Vihta in Finnish and Venik in Russian) is, for some, a vital part of their sauna experience. Made by tying a bunch of young tree twigs together these whisks are then used inside the sauna to gently whip the skin to increase blood circulation and massage or relax your muscles. Whisks also release a beautiful aroma adding to the benefits of aromatherapy.

A variety of different types of tree can be used to create whisks, each with their own benefits.

Birch whisks (most common in Finnish saunas) helps to relieve pain in muscles and joints after physical exercises, cleans the skin, promotes healing of wounds and scratches, has soothing and calming effect and improves mood.

Oak leaves have powerful anti-inflammatory effect and help reduce blood pressure. Oak essence calms nervous system after intense mental and physical activity.

Linden (lime-tree) sauna whisk helps to relieve headache and has mild diuretic effect. Linden leaves fasten sweating and have calming, wound healing and anti-fever action.

Eucalyptus sauna whisk has powerful healing effect. Eucalyptus leaves contain up to 3% of essence oils which makes it extremely efficient. Eucalyptus whisk is recommended in case of rhinitis and sore throat.

Aufguss

Aufguss is a multi-sensory German sauna practice involving steam, essential oils and most importantly a aufguss master.

During a normal Aufguss session, a trained sauna master will typically add essential oil infused water or ice balls onto the sauna stones and then use a towel to move the resulting steam toward the sauna occupants. This can create a range of sensations, from intense heat to refreshing coolness, and is often accompanied by soothing music and dim lighting. A new breed of this experience is called 'Show' Aufguss. Which, on the other hand, includes challenging choreography and props to create a more dynamic and engaging performance. It is such a unique and memorable experience and who knew that becoming an “Aufguss Master” was a possible career choice!

Löyly

If you've been to the sauna you'll know all about putting water on the rocks to generate steam and make you feel* super hot. If you've not been yet, or need a reminder of how to make the most of your sauna experience here goes:

  • Less is more! Add a small amount of water at a time using the ladle

  • Wait for the sizzle before pouring more water to keep the steam going

  • From a safety perspective, start drizzling the water from the back of the stove/stones and work forward to minimize the risk of steam scalds

  • Remember to always use the ladle with caution and keep a safe distance from the stove to avoid any accidents.

  • Check with others in the sauna if they're ready for more heat especially those on the top bench, everyone's preferences and tolerances vary

*Sauna geeky bit- By adding water to the stones you increase the humidity in the sauna, steam heats the body by transferring energy taken from the rock through evaporation, to the skin during condensation. The increased humidity also reduces the bodies ability to cool down through perspiration. This is perceived as an increase in temperature - the sauna does not get hotter. In fact if you pour water on the stones too much, you will actually cool down the rocks resulting in a cooler sauna - nobody wants that!

A lovely, hot steamy sauna experience can help improve circulation and immunity, relieve muscle pain and inflammation, improve skin health, improve your quality of sleep and it just makes you feel sooooo gooooooood! So what are you waiting for, come and book your next visit!