A sauna session is meant to be a time to relax and sweat. To let your body unwind, your muscles recover, and to let go of your everyday concerns. However, that doesn’t mean you need to simply sit there in silence for half an hour.
Whether you use a traditional sauna or a portable sauna, a steam one or an infrared sauna, there are things to do inside your sauna.
- Why Your Sauna Time Matters
- 10 Things to Do Inside Your Sauna
- 1. Listen to Music or a Podcast
- 2. Practice Deep Breathing
- 3. Meditate
- 4. Stretch Gently
- 5. Read a Book or a Magazine
- 6. Journal or Reflect
- 7. Quiet Socializing
- 8. Aromatherapy (If Your Sauna Supports It)
- 9. Listen to Relaxation Guides
- 10. Simply Disconnect
- What You Should Avoid Doing in a Sauna
- FAQ
- What are the best things to do inside your sauna?
- Can I read or use my phone in a sauna?
- Is it safe to meditate in a sauna?
- Can I exercise while using a sauna?
- Conclusion
For most people, the goal is to relax. However, not everyone relaxes by just sitting and waiting for the session to end. There are plenty of safe activities that can make your sauna session more enjoyable. They won’t interrupt your wellness routine, but they could give you something to do.
This guide will explain what these high-impact things to do inside a sauna are. So, if you are looking for something to do, here are some ideas.
Why Your Sauna Time Matters
Before we move on to the things you can do while you use saunas, first, you should understand why this matters.
Exposure to heat therapy can have a number of effects on mind and body. In other words, you can get some rather desirable sauna benefits from regular use. However, the sessions themselves can feel a bit boring once the novelty wears off.
By having something to do, you make it easier to stay consistent. You are less likely to skip sessions if you can do something else that makes the experience more relaxing and enjoyable.
Plus, none of the activities performed in a sauna should require a lot of effort. They still need to be safe and let your body unwind, relax, and recover.
Sauna can affect your cardiovascular system, enhance circulation, and improve blood flow. It can even enable a nervous system reset. This is why regular use matters most.
10 Things to Do Inside Your Sauna
It might not seem like there are too many other activities to engage in while sitting and sweating. However, there are quite a few things to do inside your sauna. Here are some examples.
1. Listen to Music or a Podcast
One thing that helps people relax even more is simply listening to music. You can let your mind wander while you sit in the relaxing heat with music in the background.
This is especially convenient if you use a portable sauna at home. If you have a traditional Finnish sauna or you go to a spa, you might want to invest in waterproof headphones.
Then, calm music or an interesting podcast could keep you entertained and help pass the time.
A lot of people don’t have too many opportunities to relax and listen to music or catch up on their favorite podcast. There is always work or other responsibilities in the way. Those half an hour inside the sauna could pair well with listening to something.
2. Practice Deep Breathing
Another thing you could try is deep breathing exercises. Breathing is something that we do automatically, and we mostly don’t think about it. However, a sauna is a good opportunity to clear your airway.
Simply inhale deeply, hold your breath for a few seconds, and exhale slowly. Do this for 3-5 minutes, as deep breathing coupled with heat exposure could help in several ways.
It will help you control your pulse, soothe stress, improve circulation, and boost oxygen flow. Not to mention that it calms your nervous system and helps cool the air that you breathe in.
This is why it’s important to breathe in through your nose, so you don’t burn your throat.
3. Meditate
In addition to practicing your breathwork, you can also try some mental training. Meditation is a popular activity in a sauna, as it provides a quiet environment. A public sauna might not be the best place to do it, as you often don’t have it all to yourself.
But a home or portable sauna could be a perfect opportunity.
However, this is where some safety features come into play. It could be easy to lose track of time while meditating, which could be risky.
But if your sauna has a timer, you can set it to 15-20 minutes before you enter the sauna. After that, you can fully enjoy your sauna experience, sit quietly, and focus on your breathing.
4. Stretch Gently
A lot of people use a sauna for pain relief and to release muscle tension. This is especially common after exercise or hard physical work.
You can help the process with some light stretching. This can work well in a regular sauna, but if you have a portable model, it depends on its size.
After all, muscle recovery is one of the most common benefits of sauna. Many even combine regular sauna and stretching with a cold plunge.
Going from higher temperatures to lower temperatures can help the muscles relax. If you are using a home sauna, even a cool shower post-sauna can do the trick.
5. Read a Book or a Magazine
If you prefer some more engaging activities, you can always read a book or a magazine. Now, granted, this is not always possible. Reading materials could get damaged in a damp environment.
Electronic devices are also usually not sauna-friendly. But if you have a model that lets you keep your hands outside of it, reading can help pass the time.
Alternatively, if you have waterproof headphones, you could try listening to an audiobook.
6. Journal or Reflect
Granted, journaling in a sauna is not always a possibility, for the same reason why you can’t always walk in with a book. However, many use the opportunity to clear their minds and reflect.
Perhaps you can review a busy day or think of some ideas or plans. Then, you can write them down after your session, if bringing paper inside is not practical.
Taking a few minutes for reflection can help you plan better or review past events calmly and methodically.
7. Quiet Socializing
If you are using a public sauna or invite friends to share your home sauna, you can always just talk to other people.
Of course, it is much easier to strike up a conversation with a friend than a stranger. But casual chats are a part of the sauna culture.
8. Aromatherapy (If Your Sauna Supports It)
One thing that you could do, assuming the manufacturer allows it, is add aromatherapy to the experience. In saunas that support it, you can use approved essential oils.
There are many different ones that can change your experience, like peppermint or eucalyptus. This might not be for everyone, but if it sounds interesting, you can give it a go.
9. Listen to Relaxation Guides
Many people want to boost the relaxation aspect of a sauna as much as possible. If you wish to try this as well, you can try listening to relaxation guides during the session.
For some people, nature sounds might be enough. In the end, you can try a few different things and see what works for you.
10. Simply Disconnect
The last thing to try out is to simply disconnect. Sometimes, you don’t want or need distractions to pass the time. You can just enjoy the moment in silence.
If this is the only quiet time you have in a day, then a quiet sauna session could be the best for your daily routine.
It can be quite tempting if you have more things to do once you step outside the sauna again, so make the best of your time.
What You Should Avoid Doing in a Sauna
While there are plenty of things you can do in a sauna, there are also some you should avoid. For example, gentle stretching is fine, but a sauna is no place for an intense workout.
Your body will be dealing with high heat already; it doesn’t need extra stress.
Drinking alcohol is also a bad idea, both prior to your session and during it. Alcohol dehydrates the body, and sauna sessions do the same through sweating.
Using a sauna while drinking or after drinking can make it much harder on your body to go through the session.
It is also not recommended to use electronics that were not designed for heat and humidity. Especially if you are in a steam sauna.
Steam can enter the device and mess with the electronics, so you might end up walking away with a broken phone.
You should also avoid trying to stay longer than recommended. For most users, 15-20 minutes in a sauna is enough to enjoy the benefits of the session.
Staying in longer could reflect negatively on your body. Even optimal sauna temperatures are high heat for your body.
In small doses, they can lead to rejuvenation. But, if you stay longer than recommended, a sauna can be harmful, especially to those with certain health conditions.
Lastly, do not ignore signs of dizziness or discomfort. This is your body telling you that something is wrong. Exit the sauna immediately if you feel off in any way.
Remember that hydration is important, so rehydrate post-session. Drink plenty of water both before and after sauna, and make sure to replenish the lost electrolytes too.
FAQ
What are the best things to do inside your sauna?
You can do a variety of things, as long as they don’t require physical effort. Listening to music, books, podcasts, or guided meditation is all great examples. Alternatively, you can chat with other users, reflect on your day, plan ahead, or just disconnect.
Can I read or use my phone in a sauna?
This depends on your circumstances. Special devices resistant to heat and water can be used, but regular phones, even if waterproof, were not designed to handle heat. They won’t survive high temperatures, especially in traditional saunas, which can go up to 200°F. But, if you have a small portable sauna that has openings for your hands, that is more doable.
Is it safe to meditate in a sauna?
For the most part, yes. However, you should take certain precautions, like setting up a timer to not lose track of the time. Make sure that you are hydrated before going in, and respond to any physical discomfort you might feel during the session.
Can I exercise while using a sauna?
No. In most portable saunas, you would not have room for exercising. In larger, traditional saunas, you still shouldn’t do it. Exercise puts extra stress on your body. And, of course, there might be other people there who just want to relax.
Conclusion
As we have seen, there are many enjoyable things to do inside your sauna. Whether you are a fan of meditation, planning ahead, thinking back, or just listening to something, there are plenty of options.
The best activities are those that will help you relax more. Light stretching is also fine, and can even improve flexibility.
Other than that, just enjoy your time inside, especially if you have a busy life. Many people have very few quiet moments, and a sauna can be one place where you can secure them.
Bottom line is – always follow your sauna manufacturer’s recommendations. Beyond that, just use it safely, drink water post-session, and exit if you feel uncomfortable.
If you wish to try out a sauna at home, portable saunas are the best option. They are not too expensive, nor do they take up much room.
You can have them ready within minutes, and store them away after use. If you want to check out some popular models, consider our guide on the best portable saunas for home use.
