However, like the cold, sauna use is not suitable for everyone. For example, if you have any heart, kidney, blood pressure or respiratory problems or are pregnant, you should avoid sauna. If you are unsure, you should always consult your doctor before use. And regardless of your level of sauna experience, if you feel dizzy, nauseous, or uncomfortable in any way, you should leave the sauna immediately to avoid overheating or dehydration.
Traditional Sauna Vs. infrared sauna
How much time you spend in the sauna also depends on what type of sauna you have, whether it’s a traditional dry sauna, infrared sauna, or perhaps a steam sauna. The temperature of your sauna also matters, as the higher the temperature or humidity, the less time you can safely stay inside.
The two most popular sauna options include the traditional Finnish-style dry sauna which operates at high heat with low humidity at around 160 to 200 degrees Fahrenheit (70 to 100 Celsius). A typical session can last about eight to 10 minutes and is recommended three to four times a week for general health and relaxation. Pure Saunaz suggests limiting your sauna session to 20 minutes. This can lead to dehydration or extreme heat for a longer period of time.
Meanwhile, an infrared sauna uses infrared light to heat the body at a lower temperature between 120 and 150 Fahrenheit (50-65 C). Since the heat feels mild, Pure Saunas suggests a time limit of between 20 and 30 minutes. While experienced sauna users may be able to go up to 30 minutes, it is safer to stick to a session of less than 20 minutes.
benefits of heat and motion
Besides counting down the minutes on a sand timer, there is another way to “live” while in the sauna. Space may be limited for you, but intentional gentle stretching in a sauna not only feels great but can also be beneficial. A Harvard Medical School study found that hot yoga flows can even reduce depression, for example, which is a sign of how well heat and movement go together.
Nick Higgins of HotPod Yoga says, “Learning to move in the heat and breathe calmly teaches you to self-regulate and stay focused when things get intense.” “It also increases heart rate and circulation, promoting a gentle heart rate even during slower, more mindful flow. Whether you’re doing yoga or sitting, a mindful connection with heat can be both strengthening and transformative. Heat encourages muscles to soften and lengthen, reducing the risk of strain while supporting flexibility and joint mobility.”
Your fellow sauna friends may not appreciate your effort to do a full Surya Namaskar in such a tight space, but there are some subtle yoga poses you can try.
“Some stretches feel more accessible when the muscles are warm and supple, such as hip openers like Pigeon Pose, gentle backbends like Cobra or Bridge, and hamstring stretches like Forward Fold,” says Higgins. “Heat helps you relax deeply into those postures with control rather than force, which is the key to safe, sustainable flexibility.”
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