Explore our authentic sauna experiences
01
Sauna Rituals: Ancient Traditions and Modern Wellness
Sauna is more than just heat — it is a ritual. For thousands of years, cultures across Northern and Eastern Europe have practiced sauna bathing not only for hygiene or relaxation, but as a sacred experience of cleansing, renewal, and connection with the body. Today, science is beginning to validate what tradition has long taught: that sauna rituals support both physical and mental well-being.
02
The Power of Contrast: Heat and Cold
Alternating between hot and cold exposure is at the core of sauna ritual. A typical cycle involves:
10–15 minutes in the sauna
A cold plunge, shower, or fresh air exposure
10–15 minutes of rest and hydration
Studies have shown that this contrast therapy may:
Improve cardiovascular function and vascular elasticity
Boost immune response
Support muscle recovery and reduce inflammation (Source: Laukkanen et al., JAMA Internal Medicine, 2015
03
The Use of Birch Twigs – Vihtlemine
In Finnish and Estonian tradition, the birch whisk is used to gently beat or massage the skin. This is called vihtlemine (Estonian) or vihtominen (Finnish).
Benefits include:
Stimulating circulation
Opening skin pores
Inhaling natural aromatic oils from the leaves
Creating a meditative, grounding rhythm
04
Herbal Steam and Aromatherapy
Pouring water infused with herbs or essential oils over the hot stones is a sensory highlight of the sauna ritual. Traditional herbs include:
Mint – cooling and refreshing
Juniper – cleansing and anti-inflammatory
Chamomile – calming
Eucalyptus – opening the airways
A 2020 study in Evidence-Based Complementary and Alternative Medicine suggests that aromatherapy in a heated environment can enhance mood and reduce cortisol levels (stress hormone).
05
The Importance of Silence and Intention
Unlike the noisy world outside, sauna rituals are often practiced in silence or calm conversation. This enhances the sense of presence and inner peace. Many people use the sauna for:
Meditation
Breathwork
Emotional release
Mindful stillness
This reflective state is now being recognized as beneficial in modern mental health practices.
06
How to Create Your Own Sauna Ritual
Here’s a simple ritual you can try:
Shower and set an intention (e.g., “I release stress,” or “I return to balance”).
Enter the sauna and stay for 10–15 minutes.
Step out and cool down with cold water or fresh air.
Rest, hydrate, and repeat the cycle 2–3 times.
Finish with a moment of stillness and gratitude.
Sauna is not just for the body — it’s for the soul. Whether practiced alone or in community, with birch branches or essential oils, sauna rituals offer a powerful way to reconnect with ancient wisdom and modern well-being.