Your honest guide to sauna types & protocols

Not all heat is the same — here's how to choose the right one for your body and your goals.

Sauna has been a ritual across cultures for centuries. But with so many options out there — infrared, Finnish, steam — it can feel overwhelming. Let's break it down simply.

The main types of sauna

Each sauna works differently on the body. Same destination, different roads. Here's the breakdown:

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Traditional Finnish Sauna

80–100°C · DRY HEAT

The OG. Uses heated rocks (sometimes with water poured over them for bursts of steam). High temperature, low humidity. Great for cardiovascular benefits, deep muscle relaxation, and that intense detox sweat. It's intense — and honestly kind of addictive.

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Infrared Sauna

45–60°C · LIGHT WAVES

Uses infrared light to heat your body from the inside — not just the air around you. Lower temp means you can stay longer and it feels more comfortable. Big for inflammation, skin, hormonal support, and nervous system reset. A gentle but deep experience.

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Steam Room

40–50°C · 100% HUMIDITY

Wet heat, basically. Think tropical. The high humidity makes you sweat a lot without extreme temperatures. Amazing for the respiratory system, skin hydration, and opening up congested airways. Not technically a sauna, but in the same family.

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Wood-Burning Sauna

70–90°C · DRY + RITUAL

Finnish sauna but make it ancestral. Heated by a wood stove (kiuas). The whole experience is slower, more meditative, and deeply sensory — the crackle of wood, the smell, the ritual of pouring water. More of a spiritual practice than just a wellness tool.

Pick your protocol based on your goal

Now for the fun part. The how matters just as much as the which. Here are the main protocols and when to use them.

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Cardiovascular health & longevity

Best type: Finnish or wood-burning saunaThe science here is strong. Regular heat exposure mimics some effects of cardio — your heart rate goes up, blood vessels dilate, circulation improves.

• 1 15–20 min session at high heat (85–100°C)

• 2 Cool down with cold water or cold shower for 1–2 min

• 3 Repeat 2–3 rounds

• 4 3–4x per week for long-term benefits

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Stress relief & nervous system reset

Best type: Infrared saunaLower temperatures + longer sessions = deep parasympathetic activation. Perfect for anxious days or when you're running on empty.

• 1 30–45 min at 50–60°C

• 2 No cold plunge — let yourself stay warm after

• 3 Dim the lights, add calming music or silence

• 4 Drink herbal tea before and after (hi, GYN 🫖)

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Muscle recovery & post-workout

Best type: Infrared or Finnish saunaHeat increases blood flow to muscles and helps flush out metabolic waste. Use it after your workout, not before.

• 1 Wait at least 15–20 min after training to cool down first

• 2 15–20 min sauna session

• 3 Optional: cold contrast (30 sec cold shower)

• 4 Hydrate with electrolytes after

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Skin & hormonal support

Best type: Infrared sauna + steam room comboInfrared penetrates deep to support cellular turnover and reduce inflammation. Steam hydrates and opens pores. Hormones love consistency more than intensity here.

• 1 Start with 20 min infrared session

• 2 Follow with 10 min steam room for skin

• 3 Rinse with lukewarm (not cold) water

• 4 Apply facial oil or serum while skin is still warm

Sauna & your cycle

If you're cycle syncing (our love language), here's a quick guide on when to lean into heat therapy:

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Follicular & Ovulatory Phase

Your body is energized and resilient. This is the best time for high-heat Finnish protocols and contrast therapy. You can handle intensity.

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Luteal Phase

Your body temperature is naturally higher. Opt for gentler infrared sessions at lower intensity. Skip the cold plunge — your nervous system will thank you.

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Menstrual Phase

Rest is the protocol. If you feel drawn to heat, a short 15-min gentle infrared session can ease cramps and lower back tension. Listen to your body above all else.

A few rules that always apply 🫶

Hydrate before you go in. Don't eat a big meal right before. Listen to your body — leave if you feel dizzy or unwell. Start with shorter sessions if you're new to it. And always, always check with your doctor if you have any cardiovascular conditions.

The bottom line

There's no single "best" sauna. There's the one that fits your body, your goals, and your season — literally and within your cycle. The ritual matters as much as the heat itself: the intention, the stillness, the after-glow. That's the part no study can fully quantify.

Start simple. One type, one protocol. See how you feel. Build from there.

The best wellness ritual is always the one you'll actually do. 🌿