People always ask, "How long should I sauna?" The short answer? It depends, sauna is a very personal experience.
Some folks swear by 5-10 minute blasts of extreme heat. Others stretch it out—20, 30 minutes at a time, taking breaks when their body tells them to. In Finland, you don’t see people timing themselves. They go by feel.
Here’s what I’ve found works best:
- First round: 10–15 minutes to warm up, ease into the heat, and let the first sweat break. It is common to start on the lowest bench and move upward has you become more heat acclimated.
- Cool down: A cold plunge, cool shower, or simply some fresh air. Let your body adjust and give yourself some time to come into equilibrium before heading back in for round two.
- Second round: This is usually the longest and most enjoyable. 15–20 minutes, tossing water on the stones, getting deep into the heat - potentially sitting on the highest bench, sticking with Finnish tradition of feet over stones.
- Cool down: Again, incorporate a period of rest. 5-10 minutes of intentional time to cool down and absorb the experience.
- After that? It’s up to you. Some people go for three, four, even five rounds. Others stop when they feel fully reset. Do what feels right for you.
The key is listening to your body. If you start feeling lightheaded, too drained, or just too hot - step out and take a few moments to check in with your current state. A good sauna session isn’t about endurance—it’s about rhythm and connection to your body. Heat, cool, rest, repeat. That’s where the magic happens.
How long do you sauna?
We're always curious to hear what folks sauna rituals are.