Published on June 25, 2025

In today’s world, where everything moves fast, your body and mind crave moments of presence. A sauna ritual is one of the simplest, yet most powerful ways to reconnect with yourself. Here’s how to turn every sauna session into something deeply restorative—before, during, and after. 

Before the Sauna 

Take a warm shower. 
This washes away the day—physically and mentally. It also helps your body start sweating faster in the heat. 

Dry off fully. 
A dry body begins to sweat more efficiently once inside the sauna. 

Drink water. 
Hydrate 30 minutes before. Sauna heat draws out moisture—give your body a head start. 

Set an intention. 
Whether it’s to unwind, reset, or simply enjoy—take a deep breath and arrive with purpose.

During the Sauna 

Find your heat. 
We recommend 70–80°C. If you’re new to sauna bathing, start lower and build up over time. 

Water and honey. 
Bring a non-plastic water bottle to stay hydrated. For advanced users, we recommend bringing a spoonful of honey—enjoyed between sauna rounds, it provides a natural energy boost, supports your immune system, and nourishes you with essential nutrients—especially appreciated during longer sauna rituals. 

Sit or lie comfortably. 
Your comfort defines the experience. Use a towel underneath you and avoid sudden movements. 

If you’re a beginner, start on a lower bench where the temperature is milder. 

Create ‘’leil’’. 
The act of gently pouring water over heated stones generates “leil,” a characteristic steam central to Nordic sauna traditions. This is the heart of the ritual—moist heat opens pores, eases breathing, and soothes tension. 

Use essential oils. 
Add a drop of eucalyptus or lavender to your water bucket for an aroma that lifts the senses. 

Listen to your body. 
Stay 10–15 minutes. If it feels too intense, step out. There are no rules – only rhythms. 

Between & After Sessions 

Cool down slowly. 
Step outside. Take a cool shower or dip*. Breathe deeply. Let your heart rate settle. 
 
*People with cardiovascular issues must consult with their physician prior! 

Repeat if desired. 
Many people enjoy 2–5 rounds. But one, done well, is more than enough. 

Rehydrate. 
Sip water or enjoy herbal tea to replenish. 

Rest. 
Let the calm linger. Wrap yourself in a robe, sit in silence, or stretch gently. 

Regularly following sauna rituals not only provides immediate relaxation and stress relief but also long-term benefits such as improved sleep patterns, strengthened immune function, reduced chronic stress, and enhanced overall resilience. Making sauna rituals a consistent part of your wellness strategy is an investment in sustained physical and mental well-being. 

Done with care, a sauna ritual calms the nervous system, boosts circulation, improves skin clarity, and helps you sleep better. 

It’s not just heat. 
It’s presence. 
It’s recovery.