I don’t mean to brag, but I, Amanda Davis, am kinda a pro at romanticizing life. Give me a mundane moment and I will easily make it a bit more magical. Morning coffee? Pour it in a beautiful handmade mug. Making dinner? Put on a dance-worthy playlist in the background. Taking a sauna? Wellllllllllll, my secrets to making [that] experience far more special than just sitting in the silence and sweating your you-know-what off is what I’m excited to share today.
Saunas have been around for ages, but it’s only in the last few years that they’ve become popular here in the US. It’s impossible to scroll any social platform without seeing a sauna add, and they’re starting to pop up in spas, gyms, and even doctor’s offices all across the country.
We bought a sauna earlier this year (more on why we made that splurge of a purchase here in a second), and honestly…I was skeptical at first. But with a little more research under my belt and the practice needed to make it *chefs kiss* perfect, I’m now a believer and am 100% here for the hype.
There’s something so serene, even surreal about stepping in a sauna and soaking in the heat. Days are busy, time is precious, and the decision to pause life purposefully for self-care…mmmmmm, there’s nothing better. Even if you difficulty with sitting still (me!) or complete silence (also me!), it surprisingly doesn’t take much to make sauna time something you anticipate and even enjoy.
Studies prove that simply sitting in a sauna and sweating benefits both the body and brain, but my libra tendencies to take everything over the top, combined with a mind for multitasking, has discovered more. I believe the sauna can be a nourishing ritual that not only contributes to my health, but slows me down, grounds me, and brings me peace.
Benefits of taking a sauna
About a year ago my husband became a firefighter, and around that time we also started learning about the health risks associated with the otherwise amazing career. Our research led us to look into the benefits of a sauna, so we saved up, found one on sale, and have been spending 20-30 minutes sweating in our backyard nearly every night since.
RELATED POST: Life Lately: 10 Wellness “Trends” I’m Trying (& Loving)
As someone who budgets like a BA, it was hard for me to drop our hard-earned money on something that felt so fancy and even frivolous. But if we’re going to invest in anything, it’s going to be our health, because not only does it prove that our wellness is worthy, but the reward outweighs the risks every time. There are SO. MANY. BENEFITS. to taking a sauna, and I’ve personally experienced many of the promised perks.
RELATED POST: Health Is Wealth, So Let’s Talk Money, Honey
Improves circulation. The heat in a sauna causes blood vessels to dilate in an effort to cool the body. This increased circulation improves cardiovascular function & strength and sends more oxygen & nutrients to our other systems. It’s literally a cardio workout…but without the work.
Detoxification. The body’s detoxification system is like a funnel – a lot can get dumped in but the exit is narrow. Saunas promote sweating which is a primary way the body eliminates toxins like heavy metals, chemicals, endocrine disruptors, and other waste products. All the other benefits below are, in part, byproducts of a “cleaner” system.
Relieves muscle & joint pain. Heat promotes muscle relaxation and can reduce aching joints, plus the detoxification process reduces inflammation in the body to contribute to this as well. This can be especially beneficial after intense physical activity or for those who suffer from cancer, arthritis, fibromyalgia, and other autoimmune disorders.
Promotes relaxation, stress relief & overall mental health. Sweating activates the parasympathetic response system which lowers cortisol (the “stress hormone”), releases endorphins and pheromones for better mood & focus, and promotes relaxation and a feeling of wellbeing in general.
Boosts skin health. Not only does sweating open our pores and cleans our skin (there’s that detoxification pathway again!), but it also promotes cell turnover and collagen production, both of which can lead to plumper, smoother skin and wrinkle reduction.
Increases immune function. The sauna works proactively on the immune system by increasing white blood cell production and enhancing mitochondria function, and reactively through heat by killing off infections and viruses.
Aids in recovery after exercise. We’ve already covered improved circulation, which sends more oxygen to the muscles for repair and regrowth. We’ve also discussed the helpfulness of heat for muscle and joint relief. Both of these benefits make a post-workout sauna a no-brainer.
Improves sleep. There’s a reason we always do our sauna right before bed. Not only is it ridiculously relaxing, but the heat helps the body produce hormones like melatonin, growth hormone, and prolactin, all of which aid in sleep. The temperature drop after the sauna also signals to the body that it’s time to rest.
Optimizes hormone health. Hormones are a chemical response to changes in the body’s environment. Less toxins and more cellular communication means better hormone function which leads to all the benefits above and more.
Enhances longevity. Um…did you just read through all those benefits?! Of course we’re more likely to live longer when regularly partaking in an activity with so many advantages. Head to toe health in twenty minutes a day sounds too good to be true, but I’m a believer.
PS – Some of these benefits come from the heat itself, but most of them are secondary to the act of sweating. If your body doesn’t sweat much (with exercise or warm environments), that’s a sign of a toxic burden on your system. Ways to improve this (beyond the sauna) include adding exercise, breath work, dry brushing, hydration, and nutrition into your wellness routine and avoiding things like stress, smoking, toxic skincare, clothing, and household products, and pharmaceuticals.
RELATED POST: You Might Be Overlooking [These] 10 Exercise Benefits
RELATED POST: I Tried the Think Dirty Clean Beauty Subscription Box! – Here’s My Honest Review!
I don’t know too many other wellness “hacks” that can boast this many benefits, which is why the sauna was ultimately an easy “yes” – in spending money on it initially and time in it (almost) every day. And guess what??? I still haven’t even shared how I personally level-up my sauna experience, so keep reading…it’s comin’!
Types of saunas
I understand saunas aren’t necessarily available to everyone, but they really are becoming more accessible and affordable. Growing up, I only ever saw a sauna at our local pool, and as I got older it was a treat when my mom let me enjoy it for a few minutes after swimming lessons. Now, thanks to technology, anyone can enjoy the sauna experience…even in their living room!
There are multiple types of saunas and each comes with its own unique approach to heat therapy and list of strengths. Understanding the differences can help you decide the best option for your specific needs and preferences.
Steam sauna. A room is filled with moist heat created by a generator that boils water and releases steam into the room. Temperatures are usually lower (100-120 degrees) but humidity is close to 100%. This is a great choice for those who are focused specifically on the respiratory, skin, and relaxation benefits.
Wood burning sauna. This is the most traditional type of sauna where a wood-burning stove is used to heat the room and water poured over the wood and stones creates steam. The temperature can be harder to control & maintain, but I imagine the authentic, wood-cracking atmosphere is unmatched.
Electric sauna. Many of the free-standing saunas you see nowadays (this is the one we have) use an electric heater to warm rocks and you can add water for steam if desired. They warm up fairly quickly with the turn of a dial, reach high temperatures that can be easily adjusted, and are easy to clean and maintain.
Infrared sauna. This option uses infrared light to directly heat the body rather than warming the air like the other alternatives above. The temperature stays lower, but the heat penetrates deeper into the skin promoting more cellular and detoxification benefits. I know quite a few people who swear by this infrared sauna for its price, portability, and all those positive benefits above.
My secret steps to a perfect sauna
Whether you have access to a sauna and want to enhance the experience or are sold on the strengths of taking a sauna and are curious to hear how it can get even better…this is it! I have ten kinda boujie, totally optional, but audaciously amazing extras worth adding to your next sauna sesh. I keep most of these tools in a tote bag and take them out with me for an extra dose of satisfaction & self-care.
[THIS] TOWEL
I sweat *a lot* in the sauna, so I need a towel that can keep up. This towel is ridiculously absorbent, made with a chemical-free microfiber, and is interwoven with silver which is antimicrobial and protects it from odor-causing bacteria, mold, and mildew, and also self-cleans the towel between uses. Believe it or not…I can use this towel for an entire week of sauna sessions before it needs to go in the laundry!
ELECTROLYTE WATER
Detoxification is a primary benefit of sweating, but beyond leaching toxins, the body also loses good stuff life water, electrolytes, proteins, vitamins, and minerals. This “clean” electrolyte supplement in a stainless steel bottle with ice water is my favorite way to replenish during and after the sauna.
ACTIVATIONS
We’ve all heard the benefits of meditation, and the sauna would actually be the perfect place to incorporate it…but I’ve found something better. Superhuman App audios include affirmations, guided questions, and motivational music (aka – like meditation…but better), and *consistently* habit-stacking them with my sauna has changed me. The tracks I play on repeat in the sauna include “Grounding Evening Affirmations”, “Reset & Connect With Your Heart”, and “Whole Body Rejuvenation & Relaxation”.
RELATED POST: 13 Smartphone Apps Every [Health-Conscious] Woman Needs on Her Home Screen
ESSENTIAL OILS
We can pour water on the rocks of our electric sauna heater, and I loooooove adding essential oils for a little aromatherapy goodness. We use different oils depending on what it feels like we need – eucalyptus for respiratory health, lavender for relaxation, tea tree for cleansing, or a combo of all three. Just add a few drops of oil to water in a glass, bowel, or bottle, and pour it on the heat source a few times during each session.
DRY BRUSHING
Once my essential oils are goin’ and activation is playin’, I love dry brushing in the sauna before I get too sweaty. I’ve been using the dry brush from Primally Pure for years (use code DRDAVIS at checkout for 10% off your PP purchase) and feel like a biohacking queen adding another modality for detoxification, blood circulation, improved energy, and skin health. It takes just a few minutes, but it feels amazing and adds to the self-care experience.
LEGS UP THE WALL
Not every sauna has the option to lay down, but if it does, you’ve gotta get those legs elevated up the wall. May of us are in gravity-dependent sitting or standing positions all day, and turning things slightly upside down improves circulation, reduces swelling, calms the mind, and improves digestion. A fun pelvic floor fact: getting in this position for 5-10 minutes before falling asleep can help reduce the frequency of getting up at night to pee.
DEEP BELLY BREATHING
Many people only breathe with their chest and neck muscles, but the diaphragm, belly, and even pelvic floor (!!!) should all be participating. I call it “piston breathing” when the diaphragm and pelvic floor move together on inhale & exhale, and this helps increase pelvic floor strength, coordination, and control, improve digestion and gut mobility (i.e. constipation), slow the heart rate, calm the nervous system, and optimize oxygen consumption.
RELATED POST: 13 Effective Strategies for Natural Constipation Relief
RELATED POST: Mantras, Meditation, & 14 Other Kiiiiinda Crunchy Practices for Stress Relief
IMO, the sauna is the perfect place to practice piston breathing. Here’s now to do it –
- Either sitting or lying on your back, place one hand on your chest and one hand on your abdomen.
- Inhaling through your nose, gently fill your chest, abdomen, and pelvis with air as if your entire trunk is a balloon. With a bit of practice, you should feel your chest and abdomen expand into your hands and your pelvic floor faintly lower.
- Exhaling through your mouth, notice the chest and abdomen return and the pelvic floor slightly rise back to its starting position.
SKINCARE ROUTINE
While I wait to shower until after the sauna (obviously), there’s nothing like going into the sauna with a clean face. I use Primally Pure’s cleansing oil and follow it up with their spray (plumping & soothing are my favorite). Once I’m in the sauna and everything else is set up, I rub a few drops of PP’s serum on my face (fancy face is my go-to) and take this opportunity for a little gua sha goodness. Then after the sauna (and shower), I finish with a moisturizing balm (the antioxidant balm is heavenly).
Before combining my skincare routine with the sauna, I mayyyyyybe got ^^this all^^ done once or twice a week. Now I have no excuse not to spend a few minutes of my sauna time pampering myself and prioritizing my skin health.
Psssssst…I’ve been a chemical-free skincare girly for years, but now it feels even more important that what I put on my face & body doesn’t undo the sauna’s detoxification benefits. As you can see, Primally Pure is my favorite brand for toxin-free skincare, not only because of the trustworthy ingredients, but also because it’s transformed my skin. Don’t forget to use code DRDAVIS at checkout for 10% off your PP purchase. Oh! And if you’re new to all things “clean” skincare, PP’s skin quiz is the perfect place to learn what products are best for you
A HEAD & NECK REST
I personally prefer to lay down in the sauna, and as my legs are up the wall, I’m listening to the activations, using the gua sha stones, and doing my breath work, I like to be as comfortable as possible. Adding this head & neck rest has upped my enjoyment factor from a six to a ten, so much so that I’ve actually fallen asleep in the sauna!
RED LIGHT THERAPY
In full, 100%, complete transparency, I do not own a red light. I have, however, heard and read about the benefits of using one – reduced inflammation, increased collagen production, improved cellular, reduced joint inflammation, faster healing – and I can’t wait to add it to my sauna routine. This is the portable red light I have my eye on and my fingers are crossed that Santa makes it happen this year.
To sum up all things sauna…
Sometimes life’s about chasing the clock and checking the to-do box; other times (most times, I would argue) there’s an opportunity to add fun & fancy & frivolousness, and [this] is definitely one of them. You’re already in there for 20-30 minutes anyway…why not add two (or ten ;)) small upgrades to make it the perfect sauna experience.
There’s something so special about this daily ritual – to soak in the heat and spend time on your self, secluded from the world. If/when you can slip in some sauna time, I hope the items and activities listed in this post help you up-level your sauna and love it as much as I do.
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
