10 Best Things to Do in a Sauna!

10 Best Things to Do in a Sauna! FAQs

10 Best Things to Do in a Sauna!

Stretching in the Sauna

Stretching in the sauna helps your muscles and joints feel better: The heat and humidity in the sauna make it easier to stretch deeper, which improves your flexibility.

Sauna heat and stretching together give you more benefits: Stretching helps your joints stay healthy and reduces stress, while the sauna helps you relax, detox, and sleep better.

You can stretch in the sauna without any special tools: Stretching doesn’t need equipment and can be done anywhere, including inside the sauna.

Try simple stretches like hamstring, cat pose, arm stretch, and neck rolls in the sauna: These popular stretches work well in the sauna and help your body relax safely.

Drink water and rest when stretching in the sauna to stay safe: Make sure to stay hydrated, don’t stretch too much, and take breaks if you feel too hot. Rest afterward to recover fully.

Enjoy Music

Listening to music helps you relax more in the sauna: Stanford researchers show that music reduces stress and makes sauna time even more calming by lowering the body’s stress hormone, cortisol.

Music can calm both your mind and body during sauna sessions: Studies prove that specially chosen music helps ease mental and physical stress, making your sauna experience better.

Soft and slow music works best for sauna relaxation: Choose nature sounds, meditation music, or gentle classical tunes to keep your mind calm. Avoid loud or fast songs that can disturb your peace.

Use safe speakers or headphones to enjoy music in the sauna: To listen comfortably and safely, use sauna-safe headphones, built-in speakers, or place a speaker nearby during your sauna session.

No.	Brand & Model	Water Proof	IP Rating
1	JBL Endurance Peak 3	Yes	IP68
2	Anker Soundcore Sport X10	Yes	IPX7
3	Tribit FlyBuds 3	Yes	IPX8
4	TOZO T10	Yes	IPX8

Listen to a Podcast

In today’s busy lives, we struggle to find time for productive activities like listening to podcasts or audiobooks for personal growth.

But by combining them with relaxing moments, such as a sauna session, where slow, calming sounds help ease anxiety and slow your breathing, you create the perfect setting to absorb new ideas and truly unwind.

Do Breathing exercises

Breathing exercises work better in a sauna: The warm and calm sauna environment helps your breathing exercises by improving blood flow, which makes the practice more effective.

Simple breathing methods help you relax more: Using easy techniques like box breathing or deep belly breathing in the sauna helps your body feel calm and relaxed.

Take it slow and listen to your body: While doing breathing exercises in the sauna, don’t push yourself too hard, pay attention to how you feel to stay safe and relaxed.

Do Meditation in a sauna

Meditation helps you relax better in the sauna: Meditation helps calm your mind and reduce stress. The sauna increases blood flow and relaxes your muscles, making it easier to focus and meditate deeply.

Breathing slowly makes meditation easier in the sauna: Taking deep, slow breaths helps you stay calm and focused. Imagining peaceful places can make your meditation even more effective in the warm sauna.

Pay attention to how your body feels when meditating: If you start to feel uncomfortable or dizzy, take a break and cool down slowly. This helps your body adjust safely while you meditate.

Drink water and don’t stay in the sauna too long: To stay safe, always drink water to avoid dehydration. Also, keep your sauna sessions short so you can enjoy meditation without feeling tired or sick.

No.	Best Meditation to do in Sauna
1	Breath Awareness Meditation
2	Body Scan Meditation
3	Loving-Kindness (Metta) Meditation
4	Heat Acceptance Meditation
5	Mantra Meditation

Use Sauna Whisk

Using a sauna whisk helps you relax and improves your skin: A sauna whisk, made from twigs and leaves tied together, helps you relax, improves blood flow, and makes your skin feel smooth and fresh.

Soaking the sauna whisk makes it soft and ready to use: Before you use the sauna whisk, soak it in water for at least 35 minutes. This softens the leaves so they don’t break and keeps the whisk from drying out in the sauna.

Gently tapping your skin with the sauna whisk feels soothing and spreads heat well: After soaking, gently tap or brush the sauna whisk on your skin. The soft leaves feel nice and help the heat spread evenly on your body for a better sauna experience.

Drink plenty of water

Sweating in the sauna makes you lose water: The heat in a sauna raises your body temperature, causing you to sweat more. Wearing less clothing helps sweat evaporate faster and lets your body absorb heat better, making your sauna session more effective. But this sweating means your body loses a lot of water.

You need to drink water before, during, and after: To stay safe and avoid dehydration, make sure to drink water all through your sauna session, before you start, while you’re inside, and once you finish. Try to drink at least 350ml every 30 minutes and replace 1.5 times the water you lost afterward.

Drinking water alone isn’t enough, replace salts too: Because sweating also removes important minerals from your body, it’s good to drink electrolyte drinks, coconut water, or eat juicy fruits after the sauna to restore your body’s balance.

Use essential oil

Essential oils help you relax better in the sauna: Using essential oils makes your sauna experience more relaxing by easing muscle tension and lifting your mood.

Oils like eucalyptus, lavender, and peppermint work well in saunas: These oils smell great and add health benefits while you enjoy the sauna.

Some oils can irritate skin if used directly: Strong oils like cinnamon might cause irritation, so it’s safer to vaporize them first.

Adding oils to hot rocks or using a spray spreads scent safely: Put a few drops on hot sauna rocks, use a diffuser, or mist with a spray bottle to enjoy the aroma without harming your skin or sauna.

Socialize with friends or family

Saunas help you spend quality time with friends and family: Owning a sauna gives you a chance to enjoy time together and make happy memories.

Adding towels and cushions makes group sauna time more comfortable: Using small comforts like towels and cushions helps everyone relax better when sitting together.

Sometimes quiet time in the sauna is good for relaxing deeply: Not every sauna session needs talking, peaceful moments can help you feel more rested.

Pick a sauna size that fits your group perfectly: Choose a sauna that matches the number of people who will join you, so everyone has enough space.

Plan your next day

Sauna time can also be used to plan your next day. Nowadays, in our busy schedules, we often don’t find time for little things like creating a to-do list or planning our tasks for the next day.

You can relax in the sauna and take advantage of this time to plan your schedule, deciding on tasks you want to accomplish the following day.

FAQs

Can I bring my phone or electronic device into the sauna?

Bringing your phone into the sauna can damage it since most aren’t made for extreme heat. Steam and high temperatures can harm internal parts, shorten battery life, or cause overheating, even fires in rare cases. Warranties usually don’t cover heat damage. Plus, using your phone there can disturb others trying to relax.

What should I wear—or not wear—inside a sauna?

Heading into a sauna? Go nude if allowed to sweat freely. Otherwise, wear a light cotton towel or breathable swimsuit, avoid synthetics. Always sit on a towel for hygiene. Respect local sauna customs around nudity and modesty. Keep it light, no heavy clothes or electronics. Stay hydrated, listen to your body, and dress for easy movement if trying multiple activities.

How long should I stay in a sauna to get benefits without overdoing it?

Stay in a sauna for 15–20 minutes for best results. Beginners should start with 5–10 minutes. Hotter saunas require shorter sessions. Always listen to your body, if you feel dizzy or too hot, exit immediately.

Is it safe to eat before or after using a sauna?

It’s best to wait 1–2 hours after eating before using a sauna to avoid nausea or discomfort. After your sauna, wait 30–60 minutes before eating to let your body cool down. Saunas can slow digestion, so avoid eating immediately before or right after for comfort and safety.