Over the past couple of years I have become an avid enthusiast of using sauna and steam sessions as a core part of my self-care plan. In this post I outline the specific benefits, tips on how to sauna, and ways to get the most benefits out of heat bathing. The real benefit is -- How You Feel after you have a sauna, or steam session!
Different Types of Sauna and Steam Rooms
The two main different kinds of saunas are:
Traditional wood burning, or electric stove ones. These use rocks that get heated to the recommended temperature for the unit. Water is typically added to increase the heat intensity, and humidity, which increases the sweating process in the body.
Far-infrared saunas (FIRS) uses light to create heat. They have been recommended for people with mobility problems and health issues that make it difficult for them to be in the high temperatures normally found in a sauna.Several studies have looked at using infrared saunas in the treatment of chronic health problems, such as high blood pressure, congestive heart failure, dementia and Alzheimer's disease, headache, type 2 diabetes and rheumatoid arthritis, and found some evidence of benefit.
A review of studies found that the benefits of FIRS may possibly include:
- improvements in some types of high blood pressure, congestive heart failure, and cardiovascular problems
- increase in exercise tolerance
- reduction in oxidative stress, chronic pain, and chronic fatigue
Steam rooms offer a very hot, humid heat bath.
- A water-filled generator pumps steam into an enclosed space so there is moisture in the air when people are sitting in it. The temperature inside a steam room is generally between 110°F and 114°F with a humidity level of 100 percent.
- Steam has all of the same benefits that will be discussed below.
- It also is a recommended health treatment for those with respiratory ailments. It opens up the mucous membranes around the body, making someone breathe more deeply and easily.
- It can also break up the congestion in the sinuses and lungs and therefore can be used to help treat colds, unblock sinuses, and aid breathing.
- Aromatic steam rooms, using aromatherapy oils, such as eucalyptus, birch, or a range of scents can add to the health benefits of steam baths.
What You Notice After Having Regular Saunas
When you start doing sauna and steam regularly, you really notice that it helps release the stored up oxidative, and emotional stress (and toxins) that have been impacting how your central nervous system has been functioning (including sleep!). It is restorative, re-energizing, calming, and soothing, and a lot of other great things.
Sauna and steam have been used by many different cultures for centuries for a range of heath and mental health benefits. High heat "bathing"contributes to good hygiene, detoxes and releases toxins being stored in our bodies. Heat baths also help us release, purify, de-stress, ground, and stabilize our central nervous system (CNS). Improved sleep regulation and quality are also notable benefits.
Disclaimer: As with any type of practice, or new activity, its a good plan to check sauna, or steam use with your doctor, in case you might have any health concerns, or interactions due to conditions, or medications in use. People should also be cautious, and carefully test out how you react, or respond, to high heat from sauna and steam. Most people start slow, and build up their tolerance for the heat.
Mental and Physical Health Benefits of Sauna and Steam
Benefits to using heat bath sessions, include:
- Improved blood circulation and cardiovascular health;
- Cardio benefits: your heart has to pump harder to circulate your blood;
- Decrease inflammation, muscle tension, pain, and stiffness;
- Increases our bodies own antioxidants while decreasing "regular" and oxidative stress, and the impacts of this in the body;
- Increases white blood cell production, improves immune system functioning, and reduces chances of catching a cold, or the flu;
- Re-energize/gain more energy and improve mood and feelings of relaxation;
- Sweat out and detox toxins, chemicals, and other impurities from our skin, and those stored in our body;
- Improves sleep quality and regulation;
- Promotes a clear complexion, and opens pores;
- People who regularly use a sauna (at least four times a week for 20 minutes) have significantly lower risk of heart attack, stroke, and dementia;
- Steam from steam rooms will moisturize and open the lungs a little more and hydrate the respiratory tract.
- Helps recovery after work-outs in the gym, or other exercise.
- People with certain health conditions, women who are pregnant, or people on certain medications may not be able to participate in high heat. Checking with your doctor prior to trying sauna, or even hot tubs is a good idea to be safe.
- Dehydration and dizziness from the heat. This is why hydration is so important.
- If you are in traditional fire, or electric saunas there will be very hot rocks, and a wood, or stone sauna unit present, so being careful is important.
- Alcohol use is not advised before or after taking saunas.
Why You Need to be Using a Sauna: Top 7 Health Benefits
Saunas Vs. Steam Rooms: Which Is Better? Hope you like to sweat.
Brabaw, (2019). Retrieved from: https://www.womenshealthmag.com/health/a26446700/sauna-vs-steam-room-benefits/.
I Took a Sauna Every Day for 3 Months and This is What Happened (Research on dry, and infrared sauna use)A BC Sauna & Small Business Story: Mobile Sauna
Mobile traditional Finnish sauna comes to Vancouver:
A Vancouver entrepreneur has launched a business which introduces people to an authentic experience and teaches them about sauna culture.
Eagland, N. (2020). Vancouver Sun. Retrieved from: https://vancouversun.com/news/local-news/mobile-traditional-finnish-sauna-comes-to-vancouver.
Facebook: https://www.facebook.com/thefinnishsaunaBC/
Tips for Sauna Use
- Hydrate - Drink water before, during and after sauna sessions.
- Read and follow the rules if you are at a public sauna, or steam house.
- Nude or Not? - Obviously, if you are in a public sauna, especially co-ed ones, being clothed is the norm (unless it isn't at that one. ;-). Personally, I think its better with the least amount of clothing to really give your body freedom, and exposure to the heat. It feels great. Its a really individual choice, and depends on who you might be sharing a sauna with.
- Check out your heat tolerance for different levels in the sauna. The highest spots get the hottest, which might be too much for you. There is no right, or wrong -- just what works best for you.
- Determine if the sauna you're using needs water thrown on the rocks to produce steam and humidity, which also gives a blast of heat, and intensifies the sweating. If you're in a public room, be considerate of others -- ask before doing adding water to the rocks, and/or follow posted signs in the sauna about this.
- For the Love of all that is Holy, please don't talk in public saunas, or steam rooms! Caveat: Unless you and your companion are the only ones there, and stop if anyone comes in. People use public saunas because private ones are often too expensive. But they are still there to de-stress, and unwind -- in Silence (its golden!)!
- Experiment with your best time in the sauna. People often start off slow, and build up tolerance. 15 minutes tends to be the recommended limit. Public ones often say 10 minutes.
- Cool down between heat sessions with a jump in the snow, a shower, or a dip in a pool. Getting your core temperature down closes your pores, and triggers a reaction to increase your white blood cells, which brings all sorts of health benefits.
- Return to the sauna - People will often do the heat-cool-heat-cool sequence 2-3 times for optimum benefits.
- When done with the heat, a really good shower and scrub will leave you feeling calm, peaceful, relaxed and very clean.
- Some people recommend a light meal afterwards. I have found I do get hungry sometimes afterwards, so I can see why.
New to Sauna? These 6 Steps will Help You Enjoy the Experience.
Sauna Times. Retrieved from: https://www.saunatimes.com/sauna-culture/sauna-how-to/6-easy-steps-that-help-those-new-to-sauna-enjoy-the-experience/.
Enhancing Benefits of Sauna and Steam with Meditation
Many sauna enthusiasts like to combine our sauna experience with meditation practices. There are many different forms of meditation you can do in the sauna, including:
- Simply taking some deep, slow breathes, bring our awareness back to our breath when/if we get distracted by our thoughts.
- Focusing our senses on our sensations in our bodies, where we feel certain tensions, or pain, and releasing this in a gentle, and loving way.
- Using a mantra: Some people like to use 'Ohm' (the sound of the universe, the unifying sound that unites us all). Some people like a mantra using words of particular meaning to them.
- Loving-kindness meditation is one where we meditate with love, kindness, and compassion for ourselves, and send this energy to others, to Gaia.
- Prayer to one's deities, higher power, guru (spiritual teacher), or the Universe.
- Create your own sauna rituals that suit you, and meet your needs -- for peace, calm, and to re-centre.
- Use a meditation app such as Calm, or Headspace, starter ones.
- Listen to soft, relaxing music, such as spa music, nature sounds, or sound healing, such as Tibetan, or other bowls.
Lahti, C. (2016). Finnleo. Retrieved from: https://www.finnleo.com/finnleo-blog/sauna-ritual-for-mindfulness.
- Make sure to listen to your body’s reactions and stay mindful of what it tells you. Always make sure to stay hydrated.
- Don’t eat too much before your sweat ritual
- Be sure to wear comfortable clothing. With sauna, the looser, the better.
- While in the sauna sit in an upright position with your back leaning against the wall.
- Try to limit your time in the sauna to 15 minutes, set a timer to keep track of the time. Then take a break to cool down and hydrate.
- Concentrate on your breathing, inhaling and exhaling using your mouth.
The Best Way to Cool Off and Best Exfoliants
“I pack snow in my hand like a snowball and rub it vigorously across my skin. There is no better product, and I’ve researched them all” explains Dr. Carol Henderson, Dermatologist.
If you happen to be in a place where there is snow, go for it use that to cool down between sauna sessions. This is what people would normally do to cool down between sauna sessions. Many of us don't have snow around, so a cold (or cool) shower is a must. After and couple of heat-cold-heat-cold sessions and your final shower you will never feel cleaner.
If you want to get even more Next Level with the sauna experience, you might want to add birch whisk leaves to your routine. I have never felt as exhilarated, clean, or as energized before as when I use a birch whisk (bundles of branches) and gently whipped/massaged myself. Every pore in your body feels alive, especially after your final shower.
- Birch (oak, and other trees) twigs bound together (called a vihta, or venik) contain flavenoids, giving it anti-inflammatory and anti-bacterial properties.
- Birch contains ascorbic acid, also known as vitamin C. Vitamin C is a great natural exfoliant that brightens skin and reduces the appearance of scars and age spots.
- It is traditional to wash your hair in the water in which the birch venik is soaked; it's believed doing so will prevent baldness.
- The birch whisk widens the bronchus, which promotes ventilation of lungs and discharge of sputum.
- It is especially beneficial for smokers and those suffering from asthma.
Or here: https://www.expertsauna.com/pages/everything-you-need-to-know-about-sauna-whisks
What is the best exfoliant to use as part of your sauna session?
Glenn. (2018). Sauna Times. Retrieved from: https://www.saunatimes.com/sauna-culture/what-is-the-best-exfoliant-to-use-as-part-of-your-sauna-session-the-answer-may-surprise-you/.
After leaving the hot room, grab a handful of snow and rub onto your skin. Don’t rush back into the hot room, but let the snow melt and tingle. Rub a bunch of snow into your hair, too. All over. Anywhere you can reach, rub snow over your body.
After your core temperature is completely back to normal (think bringing a hot radiator outside, it takes time to cool!), go back into the hot room for another round. You can finish your sauna session with another snow exfoliant or call it good.
Aromatherapy: Recommended Addition to Boost Therapeutic Benefits of Heat SessionsThe Mayo Clinic reported:
"Some studies have shown that aromatherapy might have health benefits, including:
- Relief from anxiety and depression
- Improved quality of life, particularly for people with chronic health conditions
- Improved sleep
Smaller studies suggest that aromatherapy with lavender oil may help:
- Reduce pain for people with osteoarthritis of the knee
- Improve quality of life for people with dementia
- Reduce pain for people with kidney stones"
Read more here:
What are the benefits of aromatherapy?
Bauer, B.A. Mayo Clinic. Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/aromatherapy/faq-20058566.
Specific Aromatherapy Essential Oils for Sauna and Steam
There are specific aromatherapy essential oils, which enhance the therapeutic benefits of sauna, and steam, through their aromatic, herbal, and sensory contributions to stabilizing, or energizing our CNS. Different scents will activate and energize. Others will help us de-stress, feel more calm, and grounded. The top recommendations include:
- Birch
- Eucalyptus
- Lavender
- Pine
- Peppermint
- Cinnamon
- Citrus
- Tea Tree
- Sandalwood
- Frankincense
How to Use Essential Oils for Sauna Aromatherapy
Retrieved from: https://infraredsauna.com/blog/essential-oils-for-sauna-aromatherapy/.
How to Find a Local Sauna, or Steam?
Depending on how small, or big your town is, you may find sauna, or steam rooms by doing an internet search by your town's name, or a larger one nearby.
Many local community and fitness centres may have a sauna, or steam room, or both. They also often have a hot pool of some sort, which can also be beneficial for health. This is a more affordable option.
Local spas, or private health, or fitness centres may also offer sauna, or steam for a fee, or as part of membership benefits. Its definitely something to consider when looking at paying for a fitness membership in your local community.
Ask bodywork, or other health care professionals you're working with if they know of places in your community to go for saunas, or steam rooms.
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