How to Use a Sauna for the First Time

A Complete Beginner’s Guide

Using a sauna for the first time can feel unfamiliar, but it doesn't need to be intimidating. Traditional sauna bathing has been practised across the Nordic countries for centuries and, when used sensibly, is a straightforward way to relax while exposing the body to controlled heat. Research over the past two decades has also linked regular sauna bathing with cardiovascular and wellbeing benefits, particularly through the work of Finnish researchers including Professor Jari Laukkanen.

This guide explains not only what to do, but why each step matters.

Before your session

Eat a light meal one to two hours beforehand. Avoid entering immediately after a large meal as digestion and heat both increase demands on your circulation. Equally, avoid using a sauna if you are very hungry or dehydrated.

Drink water before entering. Sweating begins within minutes and adequate hydration helps your body regulate temperature. Alcohol should be avoided before sauna bathing because it increases the risk of dehydration and impairs heat regulation.

If you've exercised, allow your breathing to settle and drink some water before entering. Many people enjoy a sauna after exercise because muscles are already warm and circulation is elevated.

Shower before entering

A quick shower removes sweat, body oils, sunscreen and cosmetic products. This is standard etiquette in Nordic countries and helps keep benches clean.

Choosing the right temperature

Most traditional Finnish saunas operate between 70°C and 100°C. Beginners generally find 70–80°C more comfortable. Remember that the top bench is considerably hotter than the lower bench because heat rises.

How long should you stay?

For your first visit, 10–15 minutes is usually sufficient. There is no benefit in forcing yourself to stay longer than feels comfortable.

What happens inside your body?

During the first few minutes your skin warms and blood vessels dilate. Your heart rate gradually rises, often reaching 100–140 beats per minute, similar to brisk walking. Sweating increases as your body cools itself. These are normal physiological responses.

How should you breathe?

Many beginners instinctively breathe quickly. Instead, slow your breathing. Inhale gently through your nose and exhale slowly through your mouth or nose. Diaphragmatic breathing often makes the heat feel more comfortable and encourages relaxation.

Should you close your eyes?

Many experienced sauna users do. Closing your eyes can reduce sensory stimulation and help you focus on your breathing, although it isn't essential. Others prefer to watch the heater or simply observe the steam. There is no correct approach.

What sensations are normal?

Normal sensations include:
• Warm, flushed skin.
• Increasing perspiration.
• A stronger awareness of your heartbeat.
• Deeper breathing.
• Relaxed muscles.
• A feeling of calm or mild sleepiness towards the end of the session.

Leave immediately if you feel faint, severely dizzy, nauseous, develop chest pain or feel generally unwell.

Should you meditate?

You don't need to meditate, but many people naturally become more mindful because there are few distractions. Some focus on slow breathing, others simply sit quietly. The sauna can be one of the few places where doing nothing is entirely acceptable.

Using löyly

In a traditional Finnish sauna, adding a small ladle of water to the hot stones creates löyly—the burst of steam that temporarily increases humidity. If sharing the sauna, ask others before adding water.

Cooling down

Cooling down is an important part of the sauna experience. Step outside into fresh air, take a cool shower or, if available, use a cold plunge. Allow your body temperature and heart rate to gradually return towards normal.

What should you eat afterwards?

Replace fluids first. Water is usually sufficient after a single session, while longer sessions may warrant electrolytes. A balanced meal containing protein and carbohydrates supports recovery if you've also exercised.

How often should beginners use a sauna?

One or two sessions each week is a sensible starting point. As you become accustomed to the heat, many people increase this to three or four sessions per week.

Final thoughts

The aim of a sauna isn't to tolerate extreme heat. It's to create a controlled period of thermal stress followed by recovery. Listen to your body, stay hydrated and gradually build confidence. Over time, the ritual often becomes as valuable as the heat itself.