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The sauna ritual.
Heat, cool, rest, repeat. A simple rhythm people have followed for centuries, and how to make it your own.
Step by step
01
02
03
04
One round, four steps.
0110–15 min
Heat
Hat on, towel down. Higher benches are hotter. Start shorter if you're new, and leave whenever you need to.
0230 sec – 2 min
Cool
A cool shower, plunge or the ocean. Breathe slowly. Hang your hat up while you cool.
035–10 min
Rest
Sit, drink water and let your body settle before the next round.
042–3 rounds
Repeat
Finish warm or cool, whichever feels best. Hang your hat to air dry.
Bring to the sauna
Your sauna kit.
- A merino sauna hatTo keep your head and hair comfortable.
- Two towelsOne to sit on, one to dry off.
- WaterHydrate before, between and after rounds.
- SlidesFor wet floors between hot and cold.
Sauna and cold water aren't right for everyone. If you're pregnant, have a medical condition or take medication, check with your doctor first. Stay hydrated, avoid alcohol, never plunge alone in open water, and stop if you feel unwell.