Finnish sauna: step-by-step instructions for use

A Finnish sauna is a wood-lined room in which the air is heated to 70–100 °C and the humidity is low, around 10–15%. That dry air is the difference compared with a steam room, and the reason the high temperature is easier to tolerate than it sounds. A few minutes inside, then a cold shower, then a break — and that is repeated no more than three times. Below is the whole procedure, exactly as we explain it at Fizio Spa to everyone coming in for the first time.

The alternation of hot air and a cold shower is what most people describe as a pleasant shock and a feeling of lightness afterwards. For it to be genuinely pleasant rather than exhausting, it is worth keeping to the order. A sauna is not an endurance contest, and there are no points for staying in the longest.

Step 1: preparation (about 10 minutes)

• Do not go into the sauna for 1.5 to 2 hours after a heavy meal.
• Always shower with warm water before going in, then dry yourself thoroughly — you enter the sauna dry.
• Go in wearing a swimsuit and with a towel, without jewellery.
• Do not apply creams to your body or face before going in.

Step 2: first heating session (8–15 minutes)

• Start on the lower benches and move up gradually — the higher the bench, the hotter it is.
• If you feel any discomfort, leave immediately and tell the therapist.
• Drinks are not taken inside; you drink during the breaks.

The first session is shorter than the time you feel you could manage. That is deliberate — the body is only just getting into the rhythm.

Step 3: cooling the body, a break (about 12 minutes)

• The higher the temperature in the sauna was, the longer the cooling should last.
• A short cold shower, then a few minutes of rest and water as needed.
• Cold baths (10–30 °C) and showering without soap.

Step 4: heating and cooling again (10–15 minutes)

Repeat steps 2 and 3. No more than three cycles in total in one session. After the third cycle the benefit stops and the strain increases.

Step 5: after the sauna

• During and after using the sauna, do not put your body under physical strain.
• During the breaks, drink mineral water or natural juices, in moderation.
• Do not get dressed straight away — you will keep sweating for a few more minutes.
• A massage feels good after the shower; the body is already relaxed, so the work goes more easily.

Pouring water on the heater and essential oils

In a Finnish sauna you are allowed to pour water over the heat source, which briefly raises the heat and the humidity of the air. That is why a wooden bucket and a large wooden ladle are kept in the cabin. The water can be enriched with essential oils — cinnamon, birch, pine, orange, lemon, lavender. That is a matter of scent and experience: it is pleasant, but it should not be seen as therapy.

When the sauna should be skipped

If you have a raised temperature, an acute infection, uncontrolled blood pressure or heart disease, if you are pregnant or under the influence of alcohol — skip the sauna or consult a doctor first. The same applies if you have trained hard to exhaustion that day.

Frequently asked questions

What is the temperature in a Finnish sauna?

70–100 °C with low air humidity, around 10–15%. The dry air is why that temperature is easier to tolerate than in a steam room.

How long do you stay in the sauna?

One session lasts 8–15 minutes, followed by a cooling break of about 12 minutes. The cycle is repeated no more than three times in one visit.

Do you go into the sauna wet?

No. Before going in you shower with warm water and then dry yourself thoroughly, so that you enter the cabin completely dry.

What after the sauna — a massage or rest?

Both feel good, but not straight away. Wait for the sweating to settle and the body to cool down. A massage after the sauna goes more easily because the muscles are already relaxed.

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