How to sauna correctly: Why is cooling down after the sauna essential?

Sauna is a great way to boost immunity, improve circulation, and relax both body and mind. However, many people focus mainly on staying in the sauna and underestimate proper cooling, which is just as important as the heating itself. If you skip this step, you miss out on many health benefits. So how should you do it?

Why is cooling down after a sauna so important?

During a sauna session, the body heats up to a high temperature, blood vessels dilate, and heart rate increases similarly to light physical activity. If we leave the sauna without cooling down, it could lead to overheating and undesirable reactions such as headaches, dizziness, or faintness.

Cooling down after a sauna helps:

• Stabilize blood pressure and improve circulation

• Support the immune system through temperature alternation

• Firm the skin and improve its elasticity

• Relax muscles and prevent soreness

How to properly cool down the body after a sauna?

1. Cold shower – the first step to cooling down
   It’s best to start with lukewarm water and gradually switch to cold. Rinse your body from feet to head to avoid thermal shock.

1. Ice bath or pool
   If possible, immerse yourself in ice-cold water for at least 10–30 seconds. This will quickly constrict your blood vessels and give your body a real refreshing restart.

1. Stay in fresh air
   After your shower or bath, enjoy a few minutes outside, ideally in a calm environment. Breathing fresh air helps the body to calm down and replenish oxygen.

1. Rest and hydration
   After cooling down, allow yourself at least 10 minutes of relaxation, wrap yourself in a robe or blanket, and let your body stabilize its temperature again. Don’t forget to drink plenty of fluids, preferably water or herbal tea.

How often should you sauna?

For optimal health benefits, it is recommended to sauna 1–3 times a week. If you are a beginner, start with one visit a week and gradually add more.

Sauna during pregnancy – yes or no?

Sauna during pregnancy is an individual matter and should always be consulted with a doctor. Generally, if a woman is accustomed to the sauna, she can continue with moderation. However, it is important to:

• Shorten the time spent in the sauna (max. 5–10 minutes)

• Avoid extreme temperatures above 80 °C

• Always listen to your own feelings and avoid overheating

Proper sauna use does not end when you leave the sauna, but only after thorough cooling down and subsequent rest. If you do not underestimate this step, your body will reward you with stronger health, a stronger immune system, and better physical and mental condition.

Whether you visit the sauna regularly or are just starting out, remember that the balance between heat and cold is the key to the perfect sauna ritual!