Benefits of Sauna

Saunas have become increasingly popular in the last decade and studies show that the advantages go far beyond relaxation. In this article, we are sharing the main ways regular sauna sessions can support your body and mind as well as our tips for best practices.

Benefits

• Skin Detox
  Regular sauna sessions can do wonders for your skin. The sweating helps to clear out your pores, flush out toxins, and boost circulation - all of which help your complexion look radiant. The heat is also known to reduce inflammation, which can soothe irritated skin and improve conditions like acne over time.

• Reduce Inflammation
  Whether you're sore from a workout or have been having minor aches and pains, sauna heat can help your body bounce back. It boosts circulation, eases muscle and joint pain, and reduces inflammation throughout the body. Plus, it lowers stress levels - and since stress can make inflammation worse, this creates the perfect environment for your body to heal and recover naturally.

• Heart Health
  Sauna sessions do more than help you relax - they gently raise your heart rate, similar to light cardio. Over time, this can help lower blood pressure, improve circulation, and support long-term heart health. Bonus: using the sauna after exercise may boost endurance by helping your body adapt and recover more efficiently, so you can feel stronger and go longer in future workouts.

Best Practices and Tips

• Hydrate Before and After
  Sauna sessions make you sweat - a lot - and that’s part of the benefit. But all that sweating can also dehydrate you if you’re not careful. Make sure to drink water before stepping in and after you’re done.

• Keep Sessions Short (at First)
  If you're new to saunas, start slowly. Begin with 5 -10 minutes, then build up as your body adapts. For most people, 15 - 20 minutes per session is sufficient. Listen to your body - if you feel lightheaded, nauseous, or uncomfortable, simply step out, cool down, and rest. Sauna time is about healing, not pushing limits.

• Avoid Alcohol
  Often times, spas will offer some champagne upon arrival and it while it might seem relaxing to sip something before or after your sauna, alcohol and high heat don’t mix well. Alcohol dehydrates you and can lower blood pressure, increasing the risk of an unpleasant experience. Stick to water, herbal tea, or an electrolyte drink to support your body instead.

• Bring Two Towels (optional but recommended)
  Bringing a dry towel to sit on helps keep things clean, protects your skin from hot surfaces, and adds comfort. It’s also considered a basic courtesy in shared sauna spaces. A second cool, damp towel to gently press against your face, neck, or chest if the heat starts to feel intense is optional but highly recommended by the TLC team. It can help regulate your temperature and extend your time comfortably.

• Focus on your Breath
  While in a sauna, focus on slow, deep breaths to maximize relaxation and oxygen flow. Inhale through your nose for a count of four, hold gently, then exhale fully through your mouth. This mindful breathing helps calm your nervous system, enhances detoxification, and makes the heat feel more soothing and manageable.

Please note:
Saunas are generally safe for most healthy people, but some groups should take extra care or talk to a doctor before using one, especially if pregnant or have any heart or respiratory conditions. Skip the sauna all together if you're feeling dizzy, sick, dehydrated or overheated.

Incorporating simple but meaningful wellness practices into your daily routine can create lasting positive change. At UNCONDITIONAL TLC, we believe that self-care is not just a luxury but a necessary foundation for a balanced, joyful life. Remember, even the smallest acts of kindness toward yourself can build a stronger, healthier you. Take these moments unapologetically.