How to do a sauna session? If you’ve ever wondered what to do in a sauna or how to get the best out of it, you’re in the right place!
But if you’re new to this relaxing ritual, it’s normal to have questions:
- How long should I stay in a sauna?
- What do I wear?
- What are the health benefits of a sauna?
This simple, beginner-friendly guide will walk you through how to use a sauna, step by step, so you can enjoy every sweaty, soothing minute safely and comfortably.
Set the Right Temperature
Before you step into the sauna, it’s important to set the correct temperature.
A good rule of thumb is to aim for a temperature between 70°C to 100°C (158°F to 212°F) depending on your experience and comfort level.
For a detailed guide on finding the optimal sauna temperature for your needs, check out this helpful article: What Temperature Should a Sauna Be?
What Is a Sauna?
What is a sauna? A sauna is a small heated room, often made of wood, where temperatures can reach over 150°F (65°C).
The heat makes you sweat, which can help your body relax, release tension, and even boost circulation.
Many people say a sauna leaves them feeling calm, refreshed, and lighter—almost like a mini-vacation for the body and mind.
Ready to try it? Let’s get started!
Before You Go In: Get Ready
Before you go in, it’s smart to prepare for your sauna session.
Think of it as setting the stage for the ultimate relaxation. Here’s what you should do before stepping inside:
- Take a quick shower. This helps keep the sauna clean for everyone.
- Dry off completely.
- Drink a glass of water—you’ll be sweating a lot!
- Eat lightly. Avoid a heavy meal before sauna time.
- Wear a towel or swimsuit. In U.S. saunas, this is the norm (unlike in some European countries where saunas are often done nude).
Always respect local customs and the etiquette of the particular sauna you are visiting. You can read more about the diversity of sauna traditions around the world in our full article on sauna culture.
Once you’ve done these simple steps, you’ll be ready to fully enjoy your sauna experience.
Step Inside the Sauna
Step inside the sauna and you’ll immediately feel a wave of comforting heat and the warm scent of natural wood.
Inside, you’ll notice wooden benches arranged at different heights. Here’s a quick tip: the higher up you sit, the hotter it feels.
- Sit or lie down on a towel for comfort and hygiene.
- For your first time, keep it short—8–10 minutes is perfect.
Pro tip: If you’re looking for sauna tips for beginners, start on a lower bench where the temperature is a bit cooler.
Enjoy the warmth and let your body begin to relax.
During the Sauna
During the sauna, it’s important to listen to your body and enjoy the process.
As you sit and sweat, keep a few simple tips in mind to make the most of your session:
- Listen to your body. If you feel dizzy or too hot, step out.
- Adjust your seat. Move higher for more heat, or lower for less.
- Breathe slowly and relax.
- In some saunas, you can pour water on hot rocks to create steam—this makes the air more humid and can feel wonderful!
Taking these small steps helps ensure that your sauna session is both enjoyable and safe.
Wondering about the health benefits of a sauna? Many people report better sleep, less muscle soreness, and reduced stress after regular sauna use.
For more tips and insights on sauna health benefits, check out our dedicated Sauna Health section.
Cool Down
Cool down time is just as important as your sauna session itself. After 10–15 minutes, it’s time to help your body recover. Here’s what you should do:
Here’s what you should do:
- Step out slowly.
- Take a cool shower or splash cool water on your skin. Sit or lie down for a few minutes to let your body adjust.
This cool-down period helps your heart rate return to normal and locks in that feeling of deep relaxation.
Repeat or Finish
Repeat or finish—it’s up to you! If you’re really enjoying the session, you can repeat the cycle.
Many sauna enthusiasts follow this rhythm:
- Enjoy 1 or 2 more rounds inside the sauna.
- Always cool down between rounds to give your body a break.
- Stay hydrated—drink water after each session.
Most people find that 2–3 rounds give them the best results, but you should always listen to your body.
After the Sauna
After the sauna, there are a few final steps to complete your sauna session and enhance the benefits:
- Take a final rinse or shower to wash away any remaining sweat.
- Rest and drink plenty of water to rehydrate.
- You may feel calm, happy, and deeply relaxed—this is part of the magic of the sauna!
- A light snack can help if you feel a bit tired.
Afterwards, take time to savor the effects of your sauna session—you’ve earned it!
Safety Tips
Safety tips are an important part of making sure you get the most from your sauna experience while protecting your health:
- Limit each round to about 15 minutes or less.
- Always drink plenty of water.
- If you’re pregnant, sick, or have heart issues, check with your doctor before using a sauna.
- Children should always be supervised and stay in only briefly.
Following these guidelines will help you enjoy your sauna safely and confidently.
Enhance Your Sauna Experience
Enhance your sauna experience by adding a few small touches that can make your time even more relaxing and enjoyable.
Once you’ve mastered the basics, here are some ideas to explore:
- Essential oils — add a few drops of eucalyptus, lavender, or peppermint (if allowed) to the water for a spa-like scent.
- Social sauna time — invite a friend or family member to join you. Many cultures treat sauna as a shared ritual, combining wellness with connection.
- Music or soundscapes — play gentle music or calming nature sounds (if permitted) to create a soothing atmosphere.
The right soundtrack can deepen your relaxation and make the experience feel more immersive. If you’re looking for inspiration, explore our curated Best Songs About Saunas playlist.
Whether you prefer tranquil instrumentals, modern ambient tracks, or songs that celebrate sauna culture itself, this list offers a perfect soundtrack for your next sauna session.
These extras aren’t necessary, but they can add an extra touch of luxury to your sauna time.
Now that you know how to do a sauna session, why not give it a try? With a little preparation and the right mindset, you’ll soon discover why so many people love adding the sauna to their wellness routine.
Ready to sweat, relax, and recharge? Your first sauna session awaits!