Sauna bathing has been part of my life since I was 14 — which is pretty unusual for someone who grew up in a hot country like Brazil and has never been in Finland! That’s because the building where I lived in São Paulo had a sauna, and I used to go all the time with a friend who lived in the same condo. We were always texting each other: “meet you in the sauna in 5 min.” Looking back, that had become our little ritual.
When I moved to Masterton and found out the local recreation center had a sauna, I started going regularly. In the beginning, almost no one showed up — mostly gym-goers who stopped by after their workout. But over the past few years, that has changed. Today, it’s clear that sauna bathing is no longer just a post-gym habit; it has practically become a cultural movement.
The Growing Popularity of Sauna Baths
One of the reasons interest in saunas has increased is that science has finally stepped out of academic papers and reached the general public — especially through the rise of podcasts — showing that heat does far more than simply relax the body.
But beyond the physical benefits, many people seem to be looking for something modern life has weakened: the ancestral experience of ritual.
That’s because Nordic countries — like many others — have always known that sauna bathing goes far beyond spa culture. It’s a place where people gather to talk, network, hold meetings, reflect, exist together, connect with nature and, believe it or not, even give birth. In other words, sauna bathing is a holistic ritual where people clear their minds, strengthen their connections, and revive their spirit.
Perhaps that’s why interest in saunas is growing — not as a trend, but as a reconnection with something that has always been part of our nature. And I truly hope that’s the reason.
The Sauna Project in New Zealand
Here in New Zealand, for example, saunas are becoming increasingly popular, especially thanks to projects like The Sauna Project franchise.
The Sauna Project is an initiative that brings the sauna experience to different regions of New Zealand, offering minimalist spaces inspired by the Nordic tradition of heat, pause, and presence.
In the region where I live, the Wairarapa, we’re incredibly lucky that the local franchise is set in one of the most beautiful spots around — right on the banks of the Waiohine River in Greytown. The contrast between the heat of the sauna and the cold river water, combined with the light filtering through the trees and the open view along the riverbank, completely transforms the experience.
Another special aspect of this project is that they offer the traditional practice of aufguss, practiced especially in Germany and other Nordic countries, turning the sauna session into a truly sensory ritual.
The essence of this practice is very simple: a sauna master pours water mixed with essential oils over the hot stones, creating clouds of aromatic steam, and then uses a towel to direct that heat throughout the room.
This intensifies the heat, distributes the steam more evenly, and creates a more physical and sensory experience. Depending on the style, it can feel more meditative, more energizing, or even performative.
What are the benefits of sauna bathing?
1. Improved cardiovascular health
The heat increases circulation and slightly raises the heart rate, creating an effect similar to light exercise. Research in Nordic countries show a lower risk of heart disease and mortality among people who use saunas regularly.
2. Helps reduce blood pressure
The vasodilation caused by the heat relaxes the blood vessels. Meta-analysis indicate small but consistent drops in blood pressure after frequent sauna sessions.
3. Reduces chronic inflammation
Heat activates cell repair proteins and improves inflammatory markers. This supports metabolism, immunity and the general feeling of well-being.
4. Protects the brain and reduces the risk of dementia
Studies long-term studies show a lower risk of dementia and Alzheimer's in those who use the sauna several times a week, possibly due to improved cerebral circulation and lower blood pressure.
5. Accelerates muscle recovery
The increased blood flow helps to reduce muscle pain and accumulated tension, making the sauna useful for those who training or lives with body rigidity.
6. Reduces stress and improves mood
The combination of heat + natural drop in cortisol + release of endorphins creates a feeling of “reset”, deep relaxation and mental clarity.
Special Benefits for Women
For many women, heat tends to be gentler and more supportive because the female physiology responds to heat and cold differently than the male body does. This doesn’t mean cold plunges have no benefits — only that, in practice and in the available research, heat usually works more in sync with the body’s natural rhythms, helping during the transition into menopause, relieving the pain of the cycle and supporting the humor and circulation.
How to Sauna
Sauna is simple, but there’s a way to make the most of the heat — both for your health and for your own self-care ritual:
- Start with 10-15 minutes
- Hydrate before and after
- Breathe slowly and relax
- Leave the sauna if you feel any discomfort
- Combine heat + cold water if you like
- 2–3 cycles for those who are already experienced
- Rest at the end
My Extra Tips
I also use my time in the sauna to make the experience even more enjoyable with a few simple practices that enhance the benefits.
1. Gentle stretching
Heat increases the body’s natural flexibility, making light stretching much more accessible and safer.
2. Gentle lymphatic self-massage
In the heat, your blood vessels dilate (vasodilation) and lymphatic flow becomes more active. This means a light self-massage — whether you use your hands or a sha water— can help stimulate lymph movement. Just keep the pressure very gentle, since the tissues are already more sensitive from the heat.
Here’s how I do it:
- light strokes, always moving toward the lymph nodes (groin, armpits, collarbone)
- slow, gentle strokes that feel almost like “gliding” over the skin
- no deep pressure — with the heat, your skin and vessels are more sensitive
3. Hair treatment
I take a hair cream and I apply it toward the end of the session — usually about 10 minutes before I leave.
4. Post-sauna face mask
After the sauna, I like to apply a face mask for 10 to 15 minutes, as this allows the skin to become more irrigated and the pores to be more "receptive" to absorbing the product's active ingredients.
5. Use a Whisk (vihta)
If you want to take it a step further, there’s an ancestral Nordic practice called whisk or vihta. It’s essentially a bundle of branches (usually birch) used to gently tap the skin, stimulating circulation and releasing the natural aroma of the leaves, creating a deep sense of relaxation.
An invitation to slow down — with a special discount
It’s been beautiful to see saunas gaining space around the world. Beyond the physical benefits, what really captivates me is the social experience and the return to ritual. A sauna creates a rare kind of presence and intimacy — even with strangers — because there are no phones, no distractions, no rush. It’s an environment that invites relaxation and makes connection easier. A simple ritual that brings us closer to our own body, to others, and to the place we’re in. It’s a practice that goes beyond the physical — reminding us of the pleasure of simply (well) being.
For this reason, in partnership with The Sauna Project WairarapaI share an exclusive discount code so you can turn this reading into a real-life experience. Just use the code SIPSOFCHA25 when making your booking on their website (link here) to get your 25% discount offer — but only for a limited time, so don’t miss it.
And even if sauna isn’t exactly your thing, it might be a perfect gift for a loved one – someone who needs to slow down and bring a bit more ease into their life. A small treat with a big intention. 😉
With love,
IMPORTANT
Note 1: This content does not replace medical advice. People with pre-existing health conditions or who are pregnant should consult a healthcare professional before using a sauna. Stop the session if you experience any discomfort.
Note 2: Some of the links in this post are affiliate links, which means I may earn a small commission if you make a purchase — at no additional cost to you. This helps me maintain and create quality content on Sips of Cha..
One Response
I have recently started enjoying the sauna and I always have a great time. Will and Megan from The Sauna Project Wairarapa are so lovely, and they always make sure you have a great experience. I also love all your tips! Gua Sha and hair cream are the perfect combo! <3