Reduce stress, recharge your batteries: How the sauna contributes to regeneration

Welcome to the world of relaxation! In our hectic everyday lives, where stress often becomes a constant companion, many people long for moments of rest and relaxation. The sauna is a place that can offer just that. With its soothing heat and steam applications, the sauna not only offers a relaxing wellness experience, but can also contribute significantly to the regeneration of body and mind. Immerse yourself in the world of soothing warmth and learn how the sauna can revitalize your body and mind.
The health benefits of sauna for body and mind
© kab3/

The health benefits of sauna for body and mind

Sauna is not only a place of relaxation, but also a place that offers numerous health benefits for body and mind. Scientific studies have shown that regular sauna sessions can have positive effects on various aspects of our health.

The heat in the sauna causes dilation of blood vessels and promotes blood circulation in the body. This can help relieve muscle tension and promote muscle and tissue regeneration. In addition, the heat can stimulate the production of endorphins, the so-called happy hormones, which can lead to a better mood and a reduction in stress and anxiety.

The sauna can also help strengthen the immune system. The heat increases the body temperature, which can lead to a fever-like effect. This can increase the activity of immune cells and thus strengthen the immune system. Studies have shown that regular sauna visits can reduce the risk of respiratory infections and other diseases.

In addition, the sauna can also help improve skin health. Sweating in the sauna can open the pores of the skin and remove impurities. Improved blood circulation to the skin can also lead to a better complexion and more radiant skin.

However, the sauna offers not only physical, but also psychological benefits. In the sauna you can switch off, come to rest and leave the stress of everyday life behind. The relaxing effect of the sauna can help you feel mentally refreshed and rested, which in turn can increase your energy and productivity in everyday life.

The different types of saunas and their effects

There are different types of saunas, each of which has different effects on the body and mind. Below are some of the most popular types of saunas and their specific effects:

The Finnish sauna

Finnish sauna is probably the most famous and traditional type of sauna. It is operated at high temperatures of about 80°C to 100°C and low humidity of about 10-20%. The dry heat in the Finnish sauna increases sweating, which leads to rapid heating of the body and cleansing of the skin. The high temperature can also relieve muscle tension and promote blood circulation, which contributes to relaxation and regeneration.

The bio sauna

Biosauna, also called herbal sauna, is a milder form of sauna compared to Finnish sauna. It is operated at temperatures of about 40°C to 60°C and has a higher humidity of about 40-60%. In the bio-sauna essential oils or herbal infusions are used, which disperse in the air and spread a pleasant fragrance. The essential oils or herbs can have different effects on the body, such as calming, relaxing or invigorating, depending on the ingredients used. The bio sauna is especially suitable for sauna novices or people who find the heat in the Finnish sauna too intense.

The steam sauna

The steam sauna, also called steam bath or hammam, works with moist heat instead of dry heat. In the steam sauna, water is directed onto hot stones or special steam generators to create steam that fills the room with a high humidity of about 80 to 100%. The lower temperature of about 40 to 50 °C in the steam sauna makes it a gentler option for people with sensitive skin or breathing problems. The moist steam can intensively moisturize and nourish the skin, which can lead to improved skin health. In addition, the steam can moisten the airways and make breathing easier.

The infrared sauna

Infrared sauna uses infrared rays that penetrate deep into the skin and create a pleasant heat. Compared to the other types of saunas, the infrared sauna does not heat the room as much, with temperatures ranging from 30 to 60 °C. The infrared rays can target specific areas of the body, such as the back or joints, and are said to have a positive effect on blood circulation, muscle relaxation and pain relief. The infrared sauna is often used by people with health conditions or muscle and joint problems, who can benefit from the infrared rays.

How long should you stay in the sauna?

The optimal time for a sauna session depends on various factors, such as personal tolerance, individual health and one’s own well-being. In general, it is recommended to start with shorter sauna sessions of about 10 to 15 minutes and slowly increase as you feel comfortable. Be sure to pay attention to your body’s signals and leave the sauna immediately if you feel uncomfortable or notice signs of overheating.

How often should you go to the sauna?

There are no set rules for how often you should go to the sauna, as this can vary from person to person. Some people use saunas regularly as part of their weekly or monthly routine, while others use them only occasionally. It is important to listen to the needs of your own body and adjust your sauna visit accordingly. In case of existing health problems or diseases, it is advisable to consult a doctor before regular sauna use.

What should you pay attention to in the sauna?

There are some important things to keep in mind to use the sauna safely and effectively. Here are some tips:

  • Shower thoroughly before visiting the sauna to remove sweat and dirt from the skin.
  • Always place a towel underneath in the sauna room to keep sweat and bacteria off the benches.
  • Drink plenty of water to compensate for fluid loss from sweating and avoid dehydration.
  • Leave the sauna as needed if you feel unwell or show signs of overheating.
  • Cool down slowly after the sauna session, for example by taking a cold shower or using a cold water pool to bring the body back to normal temperature.
  • After leaving the sauna, allow yourself enough time for rest and recovery to regenerate the body.


The sauna can be an effective way to relieve stress, recharge your batteries and regenerate your body and mind. With its many health benefits, such as improving circulation, relaxing muscles, cleansing the skin and boosting the immune system, saunas can be a valuable addition to a healthy lifestyle. However, it is important to use the sauna responsibly and pay attention to the needs of your own body. If you already have health problems or diseases, you should consult a doctor before using the sauna.

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