Sauna is a national pastime for Finns. It is far more than a hot room: it is a life-affirming bathing ritual that supports relaxation, health and well-being. Passed down from one generation to the next for thousands of years, sauna remains an essential part of everyday life in Finland.
Even today, around four out of five Finns enjoy sauna at least once a week. In 2020, the global significance of Finnish sauna culture was recognised when it was inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity.
Whether you are stepping into a sauna for the first time or simply wish to enjoy it in a more authentic Finnish way, these ten tips will help you make the most of the experience.
1. Take your time | 2. Start with a shower | 3. Enter with an open mind | 4. Dress the Finnish way | 5. Listen to your body | 6. Enjoy the löyly | 7. Cool down and rest | 8. Repeat the sauna rhythm | 9. Try a sauna whisk | 10. Finish slowly
1. Take your time
Reserve plenty of time for your sauna session. Sauna is not something to rush. Leave behind timers, tight schedules and mobile phones. This is your time to slow down.
Avoid eating a heavy meal just before sauna, but remember to drink enough water before, during and after your session.
2. Start with a shower
Before entering the hot room, take a quick shower to wash off the day’s dust, sweat and any makeup. Remove jewellery and put eyeglasses somewhere safe, as heat may damage them.
3. Enter with an open mind
Step into the sauna with curiosity and calmness. Sit down, breathe slowly and allow the warmth to surround you. Sauna invites you to connect with yourself, your senses and the present moment.
4. Dress the Finnish way
In Finland, people usually bathe either nude in private or single-gender saunas, or in a swimsuit in mixed public saunas. Always follow the local instructions.
Sit on your bench towel for comfort and cleanliness.
In shared saunas, be considerate of others: ask before throwing water on the stones and keep the atmosphere calm and respectful.
5. Listen to your body
Relax and trust your own feelings. It is normal for your skin to become flushed and for your body to sweat. There is no need to prove anything or stay longer than feels good.
You can move to a lower bench, step outside or cool down whenever you wish.
6. Enjoy the löyly
Once you have adjusted to the heat, create steam by pouring a small amount of water onto the sauna stones. Finns call this löyly, and it is often described as the soul of the sauna experience.
Enjoy the gentle wave of heat and soft steam on your skin.
7. Cool down and rest
When you feel ready for a break, leave the hot room calmly and remember to close the door behind you.
Cool down with a cold shower, a dip in a plunge pool or simply by sitting outside in fresh air. In Finland, many people love to cool down in a lake, the sea or even by rolling in the snow.
After cooling down, sit for a while in the lounge or outdoors. Let the good feeling sink in and drink water to stay hydrated.
8. Repeat the sauna rhythm
Return to the sauna when you feel ready. The classic Finnish sauna rhythm is simple: warm up, cool down, rest and repeat. There is no fixed number of rounds. Follow your body and do what feels right for you.
9. Try a sauna whisk
If available, try using a sauna whisk, known in Finnish as a vasta or vihta. It is traditionally made from fresh birch branches.
Gently patting the skin with birch leaves not only feels wonderful, but can also stimulate circulation and refresh the skin naturally.
10. Finish slowly
When you have finished your sauna rounds, wash yourself thoroughly. You may also finish with a refreshing swim, shower or quiet moment of relaxation.
Do not rush back into everyday life. Take your time after the sauna, enjoy the calm feeling and let your body and mind settle. After sauna, you may sleep especially well.
