Spring awakening for body and mind: With the sauna to the inner balance

Winter is coming to an end and spring is just around the corner - a time of new beginnings and renewal. After the cold months, many people long for more energy, relaxation and well-being. What better than a relaxing sauna session to wake up your body and mind and find an inner balance? In this post, we take a closer look at the benefits of saunas in the spring, from the health benefits to the best sauna practices to make the most of this time of year.
Why the sauna is particularly beneficial in spring
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Why the sauna is particularly beneficial in spring

Spring is a time of transition from the cold of winter to the warmer season. When the temperatures rise and the days get longer, many people long for more activity and joie de vivre. The sauna is a great way to support this transition and wake up the body and mind. In the sauna you can enjoy the benefits of heat, steam and relaxation to relieve stress, improve circulation, strengthen the immune system and nourish the skin.

A scientific study in the European Journal of Applied Physiology (source: https://link.springer.com/article/10.1007/s00421-019-04145-2) shows that regular sauna visits in spring and summer can lead to an increased release of endorphins, the so-called“happiness hormones” responsible for positive mood and well-being. So the sauna can help you leave the winter blues behind and recharge your batteries for spring.

Sauna as a support for the immune system in spring

With spring comes the pollen season, which for many people is associated with allergic reactions. A strong immune defense is therefore particularly important to minimize allergic symptoms. The sauna can be a valuable support in this process.

Studies have shown that regular sauna visits can boost the immune system by increasing white blood cell production and improving antibody activity (Source:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/). The increased body heat during sauna use can also help kill viruses and bacteria, strengthening the immune system. Cooling down after the sauna session can additionally stimulate and strengthen the immune system. The sauna can therefore be a valuable measure to support the immune system in spring and counteract allergic reactions.

Sauna for a healthy skin in spring

With the arrival of spring, many people long for a fresh and radiant complexion. The sauna can be an effective support in this process. The heat and steam in the sauna open the pores of the skin and effectively remove dirt, sebum and dead skin cells. This can result in clear, clean and radiant skin.

In addition, the improved blood circulation in the sauna stimulates the production of collagen, an important protein responsible for the elasticity and firmness of the skin. This, in turn, can reduce the appearance of fine lines and wrinkles and help skin look younger in the spring.

The best sauna practices for spring

To get the most out of your sauna in the spring, there are a few sauna practices you should follow:

  1. Gradual heating: start the sauna session at a lower temperature and gradually increase the heat to gently prepare the body for the heat.
  2. Alternate hot and cold: get the benefits of alternating baths by taking a cold plunge pool, a cold shower or rinsing off with a cold water hose after your sauna session. This gets the circulation going and strengthens the immune system.
  3. Drink enough: Make sure you drink enough fluids during your sauna session to balance the body’s water balance and avoid dehydration.
  4. Rest periods: Allow your body sufficient rest periods between sauna sessions so that it can recover and regenerate.
  5. Breathing and relaxation: Use the time in the sauna for conscious breathing and relaxation. Deep breathing in and out can help calm the mind and relieve stress.
  6. Reasonable duration: Make sure that the sauna session does not last too long so that the body does not overheat. As a rule, 8-15 minutes per sauna session is recommended.
  7. Cooling down after the sauna session: Take enough time after the sauna session to slowly cool down the body and further stimulate the immune system.
  8. Hygiene: Ensure proper hygiene in the sauna by using a towel on the bench and showering thoroughly before entering the sauna. This helps minimize the spread of bacteria and germs and maintain a healthy environment in the sauna.
  9. Regular Sauna Visits: To reap the benefits of the sauna over the long term, it is advisable to incorporate regular sauna visits into your wellness routine. Depending on individual needs and health status, this may be once a week or more often.

The benefits of sauna for body and mind in spring

However, the benefits of the sauna are not limited to skin care. The sauna can also have numerous positive effects on the body and mind. Here are some other benefits of the sauna that can contribute to inner balance, especially in spring:

  1. Stress Relief: The heat and relaxing atmosphere of the sauna can help relieve stress and promote mental relaxation. Sweating in the sauna also releases endorphins, known as “happy hormones” that can increase overall well-being.
  2. Better sleep: The sauna can also improve the quality of sleep. Relaxation and stress reduction in the sauna will help you to switch off and sleep better.
  3. Strengthening the immune system: The heat in the sauna can stimulate the immune system and strengthen the defenses. This can be especially beneficial in the spring to protect against possible colds and allergies.
  4. Improving blood circulation: the heat in the sauna causes the blood vessels to dilate, which leads to improved blood circulation. This can help relieve muscle tension, promote muscle and tissue regeneration, and support overall cardiovascular health.
  5. Relieving muscle pain: The sauna can also help relieve muscle tension and muscle pain. The heat in the sauna loosens the muscles and promotes regeneration, which can be especially beneficial after physical exercise or sports activities in the spring.
  6. Improving the respiratory system: sauna can open the airways and improve breathing. This can be especially beneficial for allergy sufferers or people with respiratory conditions in the spring to relax the airways and make breathing easier.
  7. Improving skin health: sauna can also help improve skin health. Sweating in the sauna opens the pores and the skin is cleaned more thoroughly. This can result in improved skin texture, a radiant complexion and a reduction in skin imperfections.
  8. Promote relaxation: The relaxing atmosphere of the sauna can help calm the mind and promote inner balance. It is a time to relax, unwind and leave the stress of everyday life behind. This can also lead to better mental clarity and concentration.


How often should I go to the sauna to get the best results?

It depends on your individual needs and health status. It is recommended that you incorporate regular sauna visits into your wellness routine, depending on what works best for you. This can be once a week or more often.

How long should I stay in the sauna?

The recommended length of stay in the sauna varies, but is usually between 10 and 20 minutes. It is important to pay attention to your body’s signals and leave the sauna if you feel uncomfortable.

Are there any contraindications for visiting the sauna?

Yes, there are some contraindications to sauna use, such as acute illness, cardiovascular disease, pregnancy or certain skin conditions. It is important to consult a physician before using the sauna, especially if you have any health concerns.

How can I maintain hygiene in the sauna?

It is important that you bring a towel to place on the seat to avoid direct skin contact. Shower before and after your sauna session and use your personal hygiene items.

Can the sauna help with weight loss?

The sauna can help sweat water from the body, but it is not an effective method for weight loss. You can lose weight mainly through a healthy diet, regular physical activity and an active lifestyle.

Are there different types of saunas?

Yes, there are different types of saunas, such as the classic Finnish sauna, the steam sauna, the infrared sauna and the bio sauna. Each type has its own characteristics and can have different effects on the body.

What do I have to pay attention to after the sauna session?

After a sauna session, it is important to provide the body with sufficient fluids to compensate for the loss of fluids through sweating. Drink water or other hydrating beverages and allow yourself to rest so the body can recover.

How can I incorporate the sauna into my wellness routine?

You can incorporate sauna into your wellness routine by scheduling regular sauna visits that suit you and your needs. You can combine sauna with other wellness activities such as massage, yoga or meditation to achieve a comprehensive effect on your body and mind.

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