Tips for optimal use of the home sauna

It's nice to have your own sauna in your home. The own sauna makes it possible to enjoy relaxation and wellness at any time and without long journeys. But what is the best way to use a home sauna to get all the benefits?
The right preparation: How to make the sauna an experience
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The right preparation: How to make the sauna an experience

Before going to the sauna, a few things should be taken into account to achieve the best sauna experience. First, it is important to drink enough fluids to prepare the body for sweating. A warm shower before the sauna session promotes blood circulation and relaxes the body. In addition, no heavy meals should be eaten immediately before a sauna session, as this puts a strain on the digestion and can impair the sauna effect.

The right temperature: from gentle to intense

The ideal temperature in the sauna depends on individual preferences. For beginners, a lower temperature of 60 to 70 degrees Celsius is recommended. Those who like it more intense can heat the sauna up to 90 degrees Celsius. However, it is important that the body has enough time to get used to the heat. A stay of 8 to 15 minutes in the sauna is usually sufficient to achieve an optimal effect.

Cooling down and relaxing: it’s the change that counts

After taking a sauna, it is important to slowly cool down and relax the body. Cold showers or cold water baths, for example, are suitable for this. A dip in a cold plunge pool or in the snow can also stimulate the circulation and relax the muscles. Afterwards, a rest period of 10 to 20 minutes is recommended to give the body a chance to regenerate.

Taking a sauna with friends: Relaxing together

Visiting the sauna together with friends or family can be a great experience, but consideration is very important. Sufficient spacing between seats and adequate air circulation should be ensured. Alcoholic beverages should be avoided in the sauna, as they can strain the circulation and thus impair the sauna effect.

Yoga and sauna: stretching and relaxation for body and mind

Sauna and yoga are two excellent techniques to stretch, relax and release tension from the body. Sauna helps relieve stress, while yoga relaxes the mind and stretches the muscles. Yoga and sauna can be combined to provide a comprehensive wellness experience that challenges both the body and the mind. In the sauna, stretching exercises are especially good for improving flexibility and relieving back and shoulder tension.

Sauna as a form of meditation: relaxation of body and mind

A sauna session can be considered a form of meditation. As we relax in the warmth of the sauna, we can focus on our breathing, our body and our mind. By focusing on our breathing, we can calm our body, relieve stress and get rid of negative thoughts. So a regular sauna session can bring not only physical benefits, but also mental benefits that contribute to inner peace. So, with a little practice, the sauna can be a useful tool for meditation and mindfulness.

Breathing exercises in the sauna: relaxation and calming down

Breathing plays an important role in the sauna. The heat of the sauna dilates the airways, allowing for deeper breathing. It can be beneficial to perform specific breathing exercises in the sauna to calm and relax the body and mind.

An example of this is the so-called “4-7-8 breathing exercise,” in which you inhale slowly and count to four, then hold your breath for seven seconds, and finally exhale your breath slowly for eight seconds. This type of breathing can help the body enter a relaxed state and calm the mind. However, such breathing exercises should always be done in consultation with a physician to eliminate any potential health risks.

How music can promote relaxation in the sauna

In the sauna, music can enhance your sense of well-being and promote relaxation. The right background music can help you calm down and switch off. A relaxing effect can be achieved by soft music with slow rhythms. The volume should be moderate to achieve the desired deep relaxation. However, it is important to be considerate of other sauna visitors and to coordinate the music selection together.


In summary, a visit to the sauna can offer many benefits for body and mind if certain things are observed. Sufficient fluids should be drunk before going to the sauna, heavy meals should be avoided and a warm shower should be taken. The sauna temperature should suit individual preferences and the body should have sufficient time to acclimate to the heat.

After taking a sauna, it is important to cool down slowly and then rest. Taking a sauna with friends or in combination with yoga can round out the sauna experience, while breathing exercises and music can promote relaxation. A regular sauna visit can thus bring not only physical but also mental benefits and contribute to inner peace.


Melanie Sommer