How To Use A Sauna Like A Pro: Full Beginner Guide 2025

Most people think buying a sauna and sweating is self-explanatory – but trust us, there is a fine line between relaxing detox and accidental nap in a heatwave. If you have ever Googled “how to use a sauna” mid-sweat, towel halfway off, wondering whether to breathe through your nose, mouth, or just hold your breath entirely – you are exactly who this guide is for.

We are getting real about the little things no one tells you. Whether you are doing it for muscle recovery, stress relief, or because you saw some wellness influencer rave about it, this full beginner's guide will help you use a sauna like you have been doing it for years.

How To Use A Sauna: A Quick Look

5 Types Of Saunas You Should Know About & What Each One Does Differently

Let’s break down the 5 main sauna types so you can decide which one matches your style and goals:

1. Traditional Finnish Sauna

This type of sauna uses dry heat from heated stones, with water occasionally poured over them to create steam. Temperatures range from 150°F to 195°F to produce a hot, low-humidity environment that encourages deep sweating. Sessions last 10 to 20 minutes.

Best for:

• People who enjoy high, dry heat with occasional steam
• Traditionalists looking for an authentic sauna experience
• Users who want intense sweating for detox and relaxation

2. Infrared Sauna

Infrared saunas heat your body directly using infrared light instead of warming the air. They operate at lower temperatures, around 120°F to 150°F. Sessions last 20 to 45 minutes because of gentler heat.

Best for:

• Beginners or those sensitive to heat
• Deep tissue relaxation and muscle recovery
• At-home users wanting a quick warm-up and low energy use

3. Steam Room (Wet Sauna)

This sauna is filled with moist steam and maintains nearly 100% humidity, which creates a warm, foggy environment. Although steam rooms operate at lower temperatures (110°F to 120°F), the high humidity makes the heat feel more intense. Sessions last 10 to 20 minutes, followed by a cool-down.

Best for:

• People who prefer a humid environment
• Skin hydration and respiratory relief
• A spa-like, soothing experience

4. Wood-Burning Sauna

This type of sauna is heated by a wood-burning stove that warms a pile of sauna stones. It requires manual fire-starting and ventilation for off-grid, outdoor, or rustic settings. Wood-burning saunas provide an authentic, natural experience with variable heat and a subtle wood-smoke scent. Temperatures range from 150°F to 195°F, and sessions last 10 to 20 minutes.

Best for:

• Nature lovers who enjoy rustic rituals
• Those looking for a deep, immersive sauna experience
• People who prefer a natural and self-paced routine

5. Electric Sauna

This is the most common modern sauna, powered by an electric heater that warms sauna stones to produce dry heat. It offers precise temperature control with minimal effort, making it ideal for indoor or home installations. Temperatures usually range from 150°F to 195°F, with session times of 10 to 20 minutes.

Best for:

• Users looking for a low-maintenance, plug-and-play setup
• Homeowners who want a personal sauna
• Consistent and predictable heating

How To Use A Sauna The Right Way: Best Practices for First-Timers

Here’s how to move through your sauna session with confidence:

Before Entering The Sauna

• Take a quick shower with soap and rinse thoroughly (1–2 minutes).
• Dry your entire body with a clean towel before stepping in.
• Drink one glass of water (8–16 oz) at least 10 minutes before entering.
• Wear only a towel or loose cotton clothing—no metal, swimwear with zippers, or shoes.
• Place a clean towel on the bench to sit on inside the sauna.
• Remove all jewelry, watches, glasses, and other metal or heat-sensitive items.
• Decide how long you want to stay in (start with 10–15 minutes if you're new).

Your First Sauna Round

• Enter the sauna and close the door quickly to keep the heat in.
• Sit or lie on the towel you placed on the bench.
• Start your first round with 10–15 minutes inside.
• Breathe slowly and relax your body—don’t talk or use your phone.
• Pour a small ladle of water on the stones every few minutes if allowed (optional).
• Leave the sauna when your time is up or if you feel lightheaded.
• Step out slowly and cool down with a cold shower or air for 5–10 minutes.
• Drink a glass of water after cooling down.

Cooling Down Between Rounds

• Step out of the sauna and sit or walk around in fresh air for 5–10 minutes.
• Take a cold or cool shower for 30 seconds to 2 minutes.
• Dry off completely with a clean towel.
• Drink another glass of water (8–16 oz).
• Wait until your breathing and heart rate return to normal before starting the next round.

Second & Third Rounds

• Re-enter the sauna and stay for 10–15 minutes.
• Sit on a higher bench if you want more heat.
• Add a small ladle of water to the stones every 5–7 minutes if allowed.
• Focus on deep breathing and stay still.
• Exit when your time is up or earlier if you feel discomfort.
• Cool down again for 5–10 minutes with fresh air and a cold shower.
• Repeat for a third round only if you feel well and fully recovered.
• Limit your total sauna time to 30–45 minutes across all rounds.

Post-Sauna Routine

• Take a final cool or cold shower for 1–2 minutes.
• Dry off completely with a clean towel.
• Sit or lie down in a quiet area for 10–15 minutes to rest.
• Drink 1–2 glasses of water to rehydrate.
• Eat a light snack like fruit or nuts if you feel low on energy.
• Avoid strenuous activity for at least 30 minutes.
• Moisturize your skin if it feels dry.
• Clean your towel and wipe down the bench.

Sauna Etiquette: Dos & Don'ts Every First-Timer Should Know

Here are the rules you should follow in both public and private saunas to keep things safe, clean, and comfortable for everyone:

Public Sauna Etiquette

Dos

• Shower before entering to stay clean and respect others.
• Sit on a towel to keep the bench dry and hygienic.
• Wear a towel or light clothing if nudity isn’t allowed.
• Keep your time reasonable—10–15 minutes per round is enough.
• Stay quiet or speak softly to maintain a relaxing environment.
• Follow posted rules specific to the facility.
• Rehydrate after each round with water.
• Clean up after yourself—take your towel and belongings when you leave.

Don'ts

• Don’t wear shoes or dirty clothing inside the sauna.
• Don’t bring your phone—heat can damage it, and it disturbs others.
• Don’t pour water on the rocks unless it’s allowed.
• Don’t stretch out across benches in a crowded sauna.
• Don’t use strong scents like perfumes or oils that may bother others.
• Don’t talk loudly, sing, or play music.
• Don’t leave trash or personal items behind.
• Don’t enter if you’re feeling unwell or contagious.

Private Sauna Considerations

Dos

• Shower before each session to keep the sauna clean and your skin ready to sweat.
• Use a clean towel to sit or lie on to protect the benches from sweat and moisture.
• Set a timer to track your session time (10–20 minutes per round).
• Ventilate the room after use to prevent mold and odors.
• Clean the sauna weekly by wiping down benches and washing used towels.
• Drink water before and after each session to stay hydrated.
• Respect shared use if others in your household use the sauna. 

Don'ts

• Don’t bring food or drinks (besides water) into the sauna.
• Don’t leave wet towels or clothes inside after your session.
• Don’t use essential oils unless your sauna is designed for them.
• Don’t overuse the sauna—limit to 3 rounds per session and rest in between.
• Don’t ignore maintenance—check heaters, timers, and wood regularly.
• Don’t use electronics like phones or earbuds—they can overheat or get damaged.

How Saunas Support Your Health When Used Correctly? 

Here are 5 ways sauna use can improve your health:

1. Improves Blood Circulation

When you sit in a sauna, the intense heat causes your blood vessels to expand (vasodilation) and your heart rate to increase, which boosts blood flow throughout the body. This effect is similar to the response during moderate exercise, meaning more oxygen-rich blood is delivered to muscles and organs for nourishment. 

A study observed an increase in blood flow through participants’ arteries after a single 20-minute sauna session. With consistent sauna use, this enhanced circulation also helps lower blood pressure and improve overall blood vessel function over time for a healthier cardiovascular system.

2. Promotes Muscle Recovery

Regular sauna sessions after exercise can help reduce muscle soreness and promote faster recovery. A recent study found that athletes who sat in a 20-minute sauna session post-workout had less muscle soreness and better strength recovery by the next day. 

The heat from the sauna causes blood vessels to dilate and boosts circulation, which helps flush out metabolic waste, reduce inflammation, and speed up muscle repair. 

3. Supports Detox Through Sweating

Sweating from sauna sessions helps remove harmful substances from the body. Research has shown that people with high heavy metal exposure can excrete toxins like arsenic, lead, and cadmium through sweat. 

These findings suggest that sauna-induced perspiration can complement the body’s natural detoxification by flushing out heavy metals and other environmental chemicals.

4. Relieves Stress & Tension

In human clinical research, sauna bathing has been shown to measurably reduce stress. One study had participants undergo a series of 4 sauna sessions (each ~12 minutes at ~90 °C, with short cool-downs) and found that their cortisol (the primary stress hormone) levels dropped by roughly 30% after the treatment. 

A decline in cortisol reflects a calmer physiological state. Likewise, sauna use has been observed to improve mood and lower anxiety in participants; in one trial, all measured mood indicators improved, and anxiety scores decreased after a sauna bath. 

These findings support that regular sauna sessions can relieve stress and tension by both dampening stress-hormone activity and promoting relaxation in the mind.

5. Enhances Skin Health

A study found that regular sauna bathing improved skin hydration and overall skin condition. In this trial, 41 adults who took two 15-minute sauna sessions at 80 °C showed higher stratum corneum moisture levels and a more stable skin barrier (with faster recovery of skin hydration and normal pH) compared to a non-sauna control group. 

These findings suggest that sauna use helps the skin retain moisture instead of drying it out, for a suppler, more elastic skin texture. 

Common Sauna Issues You Might Be Facing (And How To Solve Them)

Here are some common issues you might run into during a sauna session and simple ways to fix them:

• Not sweating enough: Your body might not be warm enough yet—stay a bit longer (10–15 minutes), hydrate well beforehand, and try a higher bench.
• Feeling lightheaded: This may be from dehydration or standing up too quickly—drink water, cool down slowly, and exit immediately if it persists.
• Skin irritation: Avoid lotions or products before your session, and always sit on a clean towel to reduce contact with heat-reactive surfaces.
• Overheating too fast: Try starting on a lower bench, shorten your session, and take longer cool-down breaks between rounds.
• Dry or itchy skin afterward: Moisturize after your final shower and avoid staying in the sauna too long if your skin is sensitive to heat.
• Difficulty relaxing: Leave your phone outside, keep conversation to a minimum, and focus on slow breathing or quiet reflection.
• Strong odors in the sauna: This is usually from dirty towels or poor ventilation—always use clean gear and let the sauna air out after use.
• Headaches after sessions: Drink water before and after, and avoid alcohol or caffeine prior to sauna use.

Home Sauna Buyer's Guide: How To Choose The Right One for Your Space & Goals

If you’re planning to invest in a sauna, this step-by-step guide will walk you through everything you need to consider:

1. Choose The Right Type Of Sauna

• Write down your main goal (e.g., relaxation, recovery, detox, skin health).
• Think about your heat tolerance—do you prefer dry heat, moist heat, or gentle warmth?
• Decide if you want a quick start-up (infrared) or a more immersive ritual (traditional or wood-burning).
• Consider where you’ll place it—indoors, outdoors, or off-grid.
• Research each sauna type based on your preferences and shortlist 1–2 that fit your needs.

2. Measure Your Space

• Measure the exact spot where you’ll place the sauna—length, width, and height.
• Consider whether the space is indoors or outdoors, ventilated, and accessible to power.
• Make sure there's enough clearance for safe entry and airflow.

3. Decide On Size & Capacity

• Choose a compact sauna unit for solo use and smaller spaces.
• Pick a barrel sauna or a cube sauna if you want to share or stretch out.
• More space improves comfort but increases the cost and footprint.

4. Set A Realistic Budget

• Expect to spend around $1,000–$3,000 for infrared and $3,000–$8,000+ for traditional.
• Factor in additional costs like installation, wiring, accessories, and maintenance.
• Balance upfront cost with long-term durability and warranty.

5. Prioritize Key Features

• Look for safety certifications, timers, adjustable temperature settings, and low EMF levels (for infrared).
• Consider extras like chromotherapy lights, Bluetooth speakers, or ergonomic benches.
• Choose durable, non-toxic materials like Canadian cedar or hemlock.

6. Check Power & Installation Requirements

• Infrared saunas often plug into standard outlets (120V), while traditional ones may need 240V or a dedicated circuit.
• Outdoor saunas may require weatherproofing and foundation prep.
• Check if a DIY setup is possible or if you’ll need professional installation.

7. Research Brands & Read Reviews

• Look for brands with solid warranties (at least 1–5 years) and responsive customer support.
• Read verified customer reviews for insights on heat performance, build quality, and ease of use.
• Compare return policies, delivery times, and support for replacement parts.

Sauna Attire & Accessories: What You Really Need (And Don’t)

The right attire and accessories can enhance your sauna experience. Here’s what you’ll need:

• Wear a towel or loose-fitting cotton clothing. Choose breathable materials that won’t trap heat; avoid synthetic fabrics or tight clothing.
• Avoid wearing swimsuits with metal parts. Zippers and metal accents can overheat and cause burns.
• Go barefoot or wear sauna-safe sandals. Keep it clean and avoid tracking in dirt—never wear regular shoes inside.
• Bring two clean towels. Use one to sit or lie on and the other to dry off after each round.
• Remove all jewelry, glasses, and watches. Metal heats up quickly and can burn your skin; glasses may fog or warp.
• Bring a large water bottle. Hydration is key—drink before, during breaks, and after your session.
• Optional: Use a headband or small towel for sweat control. Keeps sweat out of your eyes and off your face during longer sessions.
• Consider a sauna hat (especially for traditional saunas). Protects your head and hair from intense heat, helping you stay in longer.
• Skip lotions, oils, or makeup. These can block your pores or irritate when heated.

Conclusion

If it’s your first time, don’t overthink it. Learning how to use a sauna doesn’t mean getting everything perfect. It just means showing up, tuning in to your body, and permitting yourself to slow down. Start small, stay hydrated, and take breaks when you need to. And before you know it, your sauna sessions will go from new and awkward to easy and essential.

If you’re thinking of buying a sauna, Nordvik is a great place to start. Whether you’re after the immersive views of a panorama sauna or the traditional feel of a wood-burning model, you’ll find thoughtfully designed options built for comfort, wellness, and everyday use. Whatever your space or style, there’s a sauna that fits right in.

FAQs

Do you sit in a sauna with clothes on?

Yes, you can wear clothes in a sauna, but it's best to wear a towel or light, breathable fabric. Avoid heavy or tight clothing, as it can trap heat and reduce the benefits.

Can I bring my phone to a sauna?

It’s not recommended to bring your phone into a sauna. The high heat and humidity can damage electronics or shorten their lifespan.

Do you sit or lie in a sauna?

You can sit or lie down in a sauna, depending on your comfort. Lying down helps you relax fully, but sitting upright is better for airflow and shorter sessions.

Do you add water to a sauna?

Only add water to traditional saunas with sauna rocks. Never pour water on infrared heaters, as it can damage the unit and be unsafe.