We all know a sauna these days. Some even have their own sauna at home, others prefer to spend an evening in the private sauna instead of going to a restaurant. In most large fitness centers you even have the option to sweat it out in the sauna after exercise. But are we using increasingly accessible sauna facilities correctly? How exactly does ‘going to the sauna’ work? Why is the interaction between heating and cooling them important?
What is a sauna and what are the positive effects of a sauna?
Sauna is a Finnish name for a room in which a dry hot-air bath can be taken. The high temperature in a sauna makes you sweat quickly. In the past, large heated stones were used for this. These were placed in a hole in the ground. Water was poured over it to create more heat and steam. A sauna is experienced as cleansing both physically and mentally.
The air in a Finnish sauna is heated by a heat source. The temperature is between 80°C and 120°C. In the sauna there is an interaction between the hot dry air and the humidity.
A sauna improves the immune system. The body is hardened by the alternation of cold and heat. There is a deep cleansing of the skin, all waste products are removed. The organs in the body receive better blood flow and the production of hormones is stimulated. The blood vessels dilate in the heat and contract again in the cold. The production of new cells is stimulated. A sauna has a relaxing and soothing effect and at the same time gives new energy.
A visit to the sauna is not without risks. That is why it is important to follow the right step-by-step plan.
The different steps of the sauna process
A safe sauna round consists of several steps. It is important that the body is always sufficiently warmed up and cooled down to make the sauna visit beneficial. These different steps are also called ‘sauna routing’.
Preparation
Everything starts with good preparation. Store your personal belongings away, you do not need a mobile phone in the sauna. All jewelry must be removed as this could cause burns. If it is the first time you come to the sauna, you will receive a tour and some explanation about the sauna experience. A bathrobe, two large towels and slippers are not an unnecessary luxury in a sauna. In the sauna itself you sit naked because your skin can absorb the heat much faster. However, if you don’t like this, you can always use the towel.
Before the sauna, it is recommended to first visit the toilet because the kidneys are stimulated by the sauna. A warm shower is necessary for hygiene. The body must be dried very well afterwards, dry skin perspires more quickly. The hair must be wet and can also be rubbed with an oil. This will ensure that the hair does not dry out during the sauna visit.
A warm foot bath of ten to fifteen minutes will prepare the body for the sauna round. The blood vessels are dilated. The foot bath also makes perspiring in the sauna easier.
In the sauna
Now it’s time to enter the sauna. Beginners should take a seat on the lower benches. Experienced sauna users usually sit on the upper benches. Always place a towel on the couch, for hygienic reasons. You can either sit or lie in the sauna, but it is best to keep your feet at the same height as your buttocks. This is done to ensure even heating of the body. You stay in a sauna for a minimum of 6 minutes and a maximum of 15 minutes. Only after six minutes are the pores open enough so that the sweat glands can do their work. During the last two minutes of the sauna you sit upright, preferably on the bottom bench. This is to prevent dizziness.
After the sauna
Once out of the sauna you need to cool down again, preferably in the open air. This should take at least five minutes to clear the fluid from the lungs. In Finland this means the walk to the lake where you can cool off. Here too, most wellness centers or private saunas offer you the opportunity to go outside. In the absence of a lake, take a cold shower or plunge bath here to get rid of perspiration. A jump into a cold pool is also a good alternative.
Finally, take a cold foot bath to remove the last of the heat. This also ensures that you no longer sweat at home.
After a sauna round, rest for at least fifteen minutes. You are mentally relaxed after a sauna visit, but your body has had to work during the visit. Here you let the body rest for a while. It is also important that people drink a lot of water now. Your body needs half to one and a half liters of water per sauna visit. The body also releases excess heat during the rest period.
The sauna round can be completed a few more times if desired. You can repeat this two to three times, but take into account a fifteen-minute rest period in between. The second round does not have to start with a shower.
A sauna can be supplemented with these elements:
Sauna master
A sauna master is someone who works in the sauna and who can provide sauna visitors with information about the sauna process. A sauna master can also provide the increasingly popular infusion sessions. There are various courses that one can take for this.
Pour on
A sauna master enters the sauna and pours a mix of water and essential oils on the stones. This releases water vapor and a pleasant scent. The sauna master waves a towel, blowing away the insulating air layer around your body. This gives an extra warm feeling. If there are not many people in the sauna, everyone gets a personal boost of steam. If there are many people present, the fluid is distributed among the guests with varying intensity.
Each essential oil also has its own effects on our physical well-being.
- Eucalyptus is by far the most commonly used essential oil for an infusion session. Eucalyptus provides a fresh scent and its supportive effect on the respiratory tract. Furthermore, eucalyptus kills the bacteria present in the air. Eucalyptus can also be used as a treatment for various skin problems.
- Eucalyptus can possibly be used in combination with the essential oil mint, which has a similar effect.
- The essential oil of pine provides a warm, pleasant scent and gives new energy. It also reduces stress.
- Lemon in turn ensures a better immune system, gives more energy, makes us alert and ensures good concentration.
- And finally, we have lavender. Lavender has many good properties, but is mainly used for its calming effect.
Birch twigs
Something that has been appearing more and more lately are Finnish birch branches (Koivu Vihta). These branches are purchased in dried form. Before use, they are soaked for at least half an hour. For a good effect, the branches should only be used when the skin has already warmed up sufficiently. They are therefore usually used during or after the sauna. The branches are hit over the body. They open the pores of the skin. The effect of the sauna is faster and more intense. It relaxes the muscles and ensures good blood circulation.
