Sauna
steam room, infrared sauna, sweat box
A sauna is a small, heated space designed to induce sweating and promote relaxation by exposing the body to high temperatures. This practice offers various health benefits, including muscle relaxation, improved circulation and detoxification.
MoreLess
What is sauna?
Sauna uses heat as a powerful tool for relaxation, rejuvenation and health. It has been embraced globally for its wide range of benefits. When you sit in a sauna, your body responds to the heat by sweating, which helps to detoxify the skin, relax muscles and improve circulation. Beyond the physical advantages, many people find the sauna to be a mental escape – a place to unwind, relieve stress and clear the mind. Whether you’re looking to soothe sore muscles after a workout, improve your cardiovascular health or simply find a peaceful moment in your day, sauna offers a versatile and time-tested method of self-care.
Bursts that feature sauna
Wellbeing benefits
Why sauna is good for you
Sauna sessions reduce muscle soreness and boost energy. Regular heat exposure supports recovery and provides effective stress reduction.
Sauna bathing promotes intense sweating, which aids in flushing out toxins from the body. This process not only helps to cleanse the skin but also supports overall detoxification, leaving you feeling refreshed and rejuvenated (Hannuksela & Ellahham, 2001).
The heat from a sauna penetrates deep into your muscles, alleviating tension and soreness. This makes it an excellent method for muscle recovery after exercise, helping to reduce pain and improve flexibility (Kukkonen-Harjula & Kauppinen, 2006).
The high temperatures in a sauna cause blood vessels to dilate, enhancing blood circulation throughout the body. This increase in circulation supports cardiovascular health and aids in the healing process of minor injuries (Mero et al., 2015).
Spending time in a sauna can significantly reduce stress levels. The heat stimulates the release of endorphins, your body’s natural mood enhancers, which help to alleviate anxiety and promote relaxation (Kangas et al., 2010).
Regular sauna use has been shown to improve sleep quality. The deep relaxation and reduction in stress hormones contribute to a more restful and restorative sleep experience (Hussain & Cohen, 2018).
Common styles
Sauna styles vary to accommodate different preferences for heat therapy. You can also choose between private and public options, each offering unique experiences.
Uses dry heat with the option to add steam by pouring water over hot stones. Ideal for deep relaxation and muscle relief.
Heats the body directly using infrared light. It operates at lower temperatures, making it comfortable for longer sessions and effective for muscle and joint pain relief.
Utilises moist heat with high humidity, providing a soothing and less intense experience compared to dry saunas. Great for skin hydration and relaxation.
A humid sauna experience, often combined with the use of birch or oak branches for skin stimulation and improved circulation.
Self-led, one-on-one, or in a group
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Recommendation for first-timer
1st pick
Ideal for beginners who prefer privacy and control over their experience. You can adjust the temperature, duration, and setting to your comfort level, making it an accessible way to start sauna sessions.
Not picked
-
2nd pick
Great for those who enjoy socializing or prefer a more communal experience. Group saunas, often found in gyms or spas, offer the chance to share the experience with others, but will lack the option to control the temperature.
Availability
Widely
If you have access to a home sauna, self-led sauna sessions can be done anytime, at your own pace.
If you opt for a private session at a spa, gym or recovery centre, you should find good flexibility as long as you book in advance.
-
-
Widely
Group sauna experiences are available at gyms, spas, or health hubs, but bookings often need to be made in advance, and you may need to fit into scheduled times or share the space with others.
Average cost per session
Free or low cost
Costs vary depending on access to a sauna, but private sessions at a spa can range from $30 to $50. If you own a home sauna, ongoing costs are minimal after the initial investment.
-
-
Free or low cost
Group sauna sessions at gyms or spas typically cost $10 to $30 per session, depending on the facility and location. Memberships may reduce per-session costs.
Special equipment required
None or minimal
Free. Just a towel, water and optionally swimwear for comfort.
Purchasing a sauna for home use may be something you’ll consider. The most practical at-home sauna options are **infrared saunas** ranging from $1000 to $5000, offering easy installation, lower energy costs, and a variety of sizes and features for different needs.
-
-
None or minimal
Minimal. Bring a towel, water, and swimwear if required. Some group saunas may provide towels or hire them, but it’s best to check in advance.
Potential for socialisation & community
Mostly solo
This is a solo experience, perfect for those who prefer solitude and personal reflection. Offers deep relaxation without the distraction of others.
-
-
Highly social
Group saunas provide a communal atmosphere, great for socialising and shared relaxation. Ideal for those who enjoy the company of others and the opportunity to converse.
Safety & skill building
Mixed results
Safe if done properly, with attention to hydration and temperature settings. However, without guidance, beginners could risk overdoing it, making it important to stick to guidelines and listen to your body.
-
-
Mixed results
Safety can vary depending on the group and facility. While communal settings often have supervision, the focus on socialising might lead to less attention to individual needs.
Space or privacy required
Minimal
Can be done privately in a dedicated home sauna or private spa room, offering complete control over your environment.
-
-
Some required
Requires a shared space in a gym or spa, which will reduce privacy.
Ease of scheduling
Very flexible
Extremely flexible, allowing you to schedule sessions at your convenience, whether at home or by booking a private sauna at a spa.
-
-
Need to plan
Dependent on the availability of group sessions at gyms or spas, which often require advance booking. You may need to fit into specific schedules.
Setup time
Up to 30 mins
Minimal setup required. For an at home option, just prepare your space, bring water and you’re ready to go.
For a spa, gym or recovery venue, just pack the essentials. Travel will be required.
-
-
Up to 30 mins
Some preparation may be needed, such as packing a bag or coordinating with others if attending a group session.
Include your travel time.
Active practice time
Up to an hour
Sessions can range from 15 to 60 minutes, depending on your comfort level and goals. An average session duration would be around 40 minutes. Offers flexibility in controlling your duration.
-
-
Up to an hour
Typically involves 20 to 45-minute sessions, depending on the group setting and facility rules. Time may be pre-determined.
Unexpected advantages
Actually useful
You might find it's the ideal place for getting in a meditation or some gentle thought exploration exercises, thus double-stacking your benefits.
-
-
Actually useful
If you find it challenging to stay in a sauna alone for the recommended duration, you might discover that the company of others or engaging in conversation makes the time fly.
Academic research we rate
- Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study
Full citationHide citation
- Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review
Full citationHide citation
- Sauna Yoga Superiorly Improves Flexibility, Strength, and Balance: A Two-Armed Randomized Controlled Trial in Healthy Older Adults
Full citationHide citation
- Cardiovascular autonomic modulation during passive heating protocols: a systematic review
Full citationHide citation
- Acute effect of Finnish sauna bathing on brachial artery flow-mediated dilation and reactive hyperemia in healthy middle-aged and older adults
Full citationHide citation
Show all 10 studiesShow fewer studies
- Prophylactic Effects of Sauna on Delayed-Onset Muscle Soreness of the Wrist Extensors
Full citationHide citation
- The Effect of Heat Therapy on Blood Pressure and Peripheral Vascular Function: A Systematic Review and Meta‐Analysis
Full citationHide citation
- Acute and short-term efficacy of sauna treatment on cardiovascular function: Ameta-analysis
Full citationHide citation
- Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial
Full citationHide citation
- Impact of Finnish sauna bathing on circulating markers of inflammation in healthy middle-aged and older adults: A crossover study
Full citationHide citation
Safety
Sauna sounds amazing and you’re ready for it, right? Before you book your first session, there are some important things to keep in mind. While saunas are safe for most people, and you're likely to enjoy the experience, it's important to be prepared. To get the most out of this activity, we've compiled some tips to ensure you're set up for success on your first sauna.
- Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
- Stay hydrated.
- Avoid consuming alcohol or using drugs before or during sauna use.
- Exit the sauna immediately if you feel lightheaded, dizzy or unwell.
- Allow your body to cool down gradually after leaving the sauna.
What you might experience
When you step into the sauna for the first time, the heat will hit you. You might wonder if it’ll be too intense, especially as the warmth wraps around you. It’s normal to feel a bit surprised or even overwhelmed at first. Take a seat and let your body adjust. Remember, you can leave at any time if it feels too much.
After a few minutes, your body starts to get used to the heat. It’s warm, but not unbearable, and you might begin to relax. The warmth penetrates your muscles, and you start to feel tension melting away. You could expect to start feeling a little quieter and more still as you’re adapting to these early stages of heat.
Soon, you notice the sweat starting to pour. You might be surprised by how quickly it comes, but sweating is the body’s way of cooling down and releasing toxins. When you’ve been in the sauna for a while you might find the heat building up. It’s a completely normal part of the experience and if you’re not used to heat, remember to stay hydrated and listen to your body. It’s okay if it feels like you need a break.
As your session progresses, you might find yourself drifting into a deeper state of quietness. The enveloping heat can seem to slow time. You may be surprised by the profound stillness and quietness you experience. The sauna has a unique way of centring your focus on your breath, anchoring you firmly in the moment.
After leaving the sauna and cooling down, you'll likely feel more relaxed and move at a slower pace than when you started. Your muscles should feel looser, and if it's your first time, you might find it to be a uniquely refreshing experience. Even a brief session can have a noticeable impact. You might even consider trying a longer or hotter sauna next time to explore the full range of benefits.
Check it out
Hot & cold
Want to try sauna alongside some other activities?
You don't have to build a routine from scratch. Every Burst is a ready-made plan you can schedule in a couple of taps.