Sauna – Simple Nordic Wellness Ritual
The sauna is one of the most natural forms of wellness that I know, as a Finn. For some, it’s Friday Night Pizza; for Finns, it’s Friday Night Sauna. Here are a few tips on how to create your own Nordic wellness ritual and naturally enhance your sauna experience, just as the Nordics do.
In Finland, we have more saunas per capita than in any other country in the world (a Guinness World record even). So, I could say that we are pros at having a sauna. I love the sauna for several reasons, and the first is its relaxation and natural wellness benefits. There are many ways to do a sauna and even several types of sauna, so keep on reading to find the best way for you.
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Sauna is good for your body and mind
The warmth of the sauna is like a big hug after a long week, relaxing your muscles and allowing your mind and body to rest. Here are things that I look forward to benefiting from the sauna every Friday night:
- Relaxation and calming the mind.
- Relieving muscle pains and aches after a work week.
- Soothing warmth when having a cold.
- Easing and warming up muscles for an evening stretch after a workout.
- Getting rid of impurities in the body through sweating.
- Togetherness with my spouse and family, and enjoying the company.
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What you need for sauna
Make your sauna session an enjoyable moment and prepare yourself with some easy things. If you don’t have all of these do not stress about them, pick those that feel essential to your comfort. Main point is to relax and not to focus on gear or things.
Fresh drinking water
It is essential to stay hydrated in a sauna because your body will naturally release water through sweating. If you feel dizzy after the sauna, you might have forgotten to sip some water.
Many keep their drinks in the changing room to sip between the sauna sessions. If you want to take a sip in a sauna, remember that any metallic bottles will heat up in the sauna’s high temperatures.
Soft and cozy bath towel
Select a comfortable bath towel to complete your wellness ritual perfectly. Keep your towel or a bathrobe next to the shower so you can wrap yourself in it after the sauna and shower to maintain the cozy and soft feeling.
Simple sauna bench towel
Choose a sauna bench towel, ‘laudeliina‘ in Finnish, based on whether you want a single seat or a cover for the whole bench, whether you prefer to lie down or have space for several people. Like this sauna bench towel that my mother has made for us that fits our whole family easily on the bench!
Laudeliina is a thin cloth made from natural materials like cotton or linen. It’s used for hygiene and comfort. It prevents sweat and dead skin cells from touching the wooden sauna bench. Since the bench can get quite hot, covering it with a towel is helpful.
I also sprinkle some water on the towel to make it damp and less hot when I’m having a sauna with our three-year-old.
Natural birch bouquet
Birch bouquet, saunavihta, or just vihta, is for next-level sauna sessions to embrace the Nordic Lifestyle. Tie the birch branches into a firm bouquet (it is harder to tie properly than it seems) and set it into a bucket of water, with the leaves facing downwards.
When you are in a sauna, you can gently tap the birch bouquet on your back to cool with the water, boost your blood circulation, and spread the fresh birch scent, which is an essential part of a proper sauna session.
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We made some homemade birch bouquets with my friend this summer, and I made a cute little bouquet for our three-year-old. A tiny bouquet is fun to splash water around – I can say it was a success.
Insider: A peak into Nordic living
Simple sauna etiquette:
The closest one to the sauna rocks tosses the water.
Use only warm water to soak sauna rocks, as this helps prevent them from breaking due to temperature differences.
Use a towel if you don’t want to be naked.
Talking in the sauna is ok. When friends gather at a kesämökki, or summer cottage, for a sauna, the discussions, especially during midsummer, can be intense.
A sauna is typically heated to around 80°C (175°F).
Drink water; many also drink cider, beer, or lemonade. Keep it on the sober side, though, if you are a beginner, so as not to burn yourself on the sauna rocks.
Sauna elf (saunatonttu), we throw the last ladle of water for him or her.
Types of sauna: Which one is best for you?
There are a few different types of saunas that you can find at home of a Finn as well the public saunas in swimming halls and such. Here are the options and what to choose for which occasion.
Traditional Finnish sauna for relaxation
The traditional sauna is a heated room that gets the heat from the oven (kiuas) that has the rocks on it. The heat amplifies when tossing water on the rocks and releases steam. This natural process is called in Finnish “löyly”. The heat is normally between 70-100°C ( 158-212°F).
Heating a sauna takes about 30 to 60 minutes when heating with wood and a bit less when heating with electricity.
Choose a traditional sauna when you want a simple wellness experience, without any fuss. This is the most common, so finding one if you don’t have it at home is the easiest. Traditionally, a sauna is built with wood, which creates a very cozy and natural feeling.
Modern infra red sauna for health benefits
The modern infrared sauna (infrapuna sauna) is milder, 40-60°C (104-140°F), and faster to heat, about 10 to 20 minutes.
If you are looking for health benefits, the infrared saunas might help you with muscle pain and blood circulation.
Many use these as well with other wellness activities like joga and meditation.
Steam sauna for better breathing and clear skin
A steam sauna (höyrysauna) is, well, filled with steam. It’s known as a Turkish sauna too. It is milder than traditional saunas with about 40-50°C (104-122°F), but the humidity is up to 100%. Some public steam saunas add some menthol as well, so it is nice to open the airways and help with the cold.
Choose a steam sauna when you want to clean your pores, open your airways, or just relax in the more misty atmosphere.
Steam saunas you can find in many spas and wellness centers.
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Smoke sauna for a unique Nordic experience
Smoke sauna (savusauna) is one of the oldest ways of having sauna (and the only way to do sauna until the 20th century). This sauna lacks a chimney, so it will be heated with smoke inside. The smoke heats the benches and space, which takes about 3 to 4 hours. When hot enough, the smoke is airated out and only the unique scent remains, creating the ancient feeling.
Note that the smoke sauna is dangerous when done wrong, so don’t try it at home!
Use a smoke sauna when you want a deeply grounding experience with an earthy ambiance and balanced temperature. The natural materials of the sauna increase the authenticity and natural atmosphere.
Smoke sauna is slightly milder than traditional sauna, but the humidity is higher, which makes the sauna experience softer.
Share your sauna experience and wellness routine
What sauna do you prefer or want to try out? Which things are part of your wellness routine, and what would you like to add? Let me know in the comments below or tag me with @blue.tea.tile and share your wellness!
