The Best Things to Do in a Sauna: Enhancing Your Sauna Experience

The Best Things to Do in a Sauna: Enhancing Your Sauna Experience

Saunas are not just a place to sweat; they offer a sanctuary for relaxation, rejuvenation, and health improvement. Whether you're a sauna newbie or a seasoned enthusiast, knowing the best activities to engage in while inside can significantly enhance your experience. This article explores the top things to do in a sauna to maximize the benefits of your sessions.

1. Meditation and Deep Breathing

One of the most beneficial activities to do in a sauna is meditation. The warm, quiet environment of a sauna is ideal for deep breathing exercises and meditation. The heat helps relax your muscles, quiets your mind, and enhances your overall meditative experience. Practice slow, deep breaths to help reduce stress and improve oxygen flow to your muscles.

How to Meditate in a Sauna:

  • Sit comfortably.
  • Close your eyes and focus on your breathing.
  • Try to clear your mind or focus on a single thought or object.

2. Hydration Therapy

While it seems counterintuitive to drink water while you are trying to sweat, staying hydrated is crucial in a sauna. The process of sweating depletes your body of fluids, so drinking water before, during, and after your sauna session is essential to prevent dehydration.

Tips for Hydration:

  • Drink at least one full glass of water before entering the sauna.
  • Consider bringing a water bottle into the sauna to sip as you sweat.
  • Continue hydrating after your session to replenish lost fluids.

3. Light Stretching

Performing gentle stretches inside the sauna can be another great way to utilize the heat. The warmth helps loosen the muscles and increases flexibility, making it easier to stretch and reducing the risk of injury.

Best Stretches for the Sauna:

  • Shoulder rolls
  • Spinal twists
  • Gentle neck stretches
  • Hamstring stretches

Be sure to engage in light stretching to avoid overexertion in the heat.

4. Aromatherapy

Integrating aromatherapy into your sauna session can elevate the sensory experience and provide additional health benefits. Essential oils like eucalyptus, lavender, or peppermint can be added to water and sprinkled over the hot stones in a traditional sauna, or used in a diffuser in an infrared sauna.

Benefits of Aromatherapy in a Sauna:

  • Eucalyptus can help clear your sinuses and improve breathing.
  • Lavender promotes relaxation and stress relief.
  • Peppermint energizes the mind and can relieve headache.

5. Socialise Quietly

If you're in a public sauna or enjoying a sauna with friends, engaging in quiet conversation can be a wonderful way to pass the time and enhance relationships. Keep the conversation light and the volume low to maintain the serene atmosphere.

6. Detox and Relax

Simply sitting back and relaxing is perhaps the best thing you can do in a sauna. Let the heat work its magic to help detoxify your body through sweat, relieve tension, and soothe your muscles. This passive activity is powerful for improving cardiovascular health and promoting mental well-being.


A sauna offers more than just sweat; it's a versatile environment for enhancing physical and mental health. Whether you're meditating, stretching, hydrating, enjoying aromatherapy, or simply relaxing, each activity can significantly enhance your sauna experience. Remember to listen to your body, limit your sessions to a safe duration, and continue these practices regularly to reap the maximum benefits.

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