The Best Way to Use a Sauna: Protocols, Tips, and Health Goals

Saunas have become a popular part of wellness routines, and understanding how to use them effectively can help you get the most out of your experience. While there are various protocols for sauna use, what works best for one person may not work as well for another. This guide explores different methods, including Dr. Andrew Huberman’s recommended protocol, and highlights how sauna usage can be tailored to specific health goals.

Dr. Andrew Huberman’s Sauna Protocol

Dr. Andrew Huberman, a neuroscientist at Stanford and host of the Huberman Lab podcast, advocates regular sauna use for physical and mental health. His work on brain plasticity has been featured in publications like The New York Times and Men’s Health. Dr. Huberman recommends using the sauna 4-7 times a week for about 30 minutes per session, at temperatures between 80-100°C. This routine is believed to improve cardiovascular health, and cognitive function, and help with stress recovery.

Tailoring Sauna Use to Your Health Goals

While Dr. Huberman’s method works for many, sauna use can be adjusted to suit individual health goals. Whether you’re focusing on cardiovascular improvement, muscle recovery, or mental well-being, different temperatures, durations, and frequencies may be more effective for you.

Cardiovascular Health

Higher sauna temperatures are often recommended for improving cardiovascular health. Studies from Finland, where sauna use is common, show that sessions at 80°C or higher can help lower blood pressure, improve circulation, and reduce the risk of heart-related conditions . Dr. Huberman’s suggested frequency of 4-7 times a week is consistent with findings that regular sauna use significantly reduces the risk of cardiovascular disease.

Muscle Recovery

For muscle recovery, slightly longer sessions at lower temperatures may be more beneficial. Temperatures between 60-70°C can promote blood flow to the muscles without overwhelming the body, helping to reduce muscle soreness and accelerate recovery after exercise .

Mental Health

The mental health benefits of sauna use, such as reducing symptoms of anxiety and depression, can be achieved through regular use at moderate temperatures. Sessions lasting 20-30 minutes at 70-80°C, a few times a week, are generally effective for relaxation and stress relief.

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Customising Your Sauna Routine

Depending on your health goals, you can adjust your sauna routine for the best results:

• For Cardiovascular Health: Higher temperatures (80-100°C) for shorter durations (15-20 minutes) can mimic cardiovascular exercise and boost heart health.
• For Muscle Recovery: Longer sessions (30-45 minutes) at lower temperatures (60-70°C) promote blood flow and reduce post-exercise soreness.
• For Mental Clarity: Moderate sessions (20-30 minutes) at 70-80°C help reduce stress, lift mood, and promote cognitive resilience.

Adding Water to the Stones: Boosting Humidity in a Sauna

One unique feature of traditional saunas is the ability to add water to the hot stones. But how does this affect your sauna experience?

When water is poured onto hot sauna stones—usually when the sauna reaches around 70-100°C—it evaporates, raising the humidity while lowering the temperature slightly. This process, called löyly in Finnish sauna culture, creates a more intense heat experience.

Adding water to the stones can offer several benefits:

• Improved Breathing: Increased humidity can make breathing easier, especially for those with respiratory conditions like asthma .
• Increased Heat Sensation: The combination of higher humidity and slightly lower air temperature can enhance the perception of heat, stimulating a deeper sweat response.
• Better Skin Hydration: The additional moisture in the air helps keep your skin hydrated during the session, making the sauna more comfortable.

If you add water to the stones during your session, it’s a good idea to open the sauna vent afterward to allow for proper air circulation and prevent excessive humidity buildup.

Post-Sauna Recovery and Cooling Methods

Cooling down after a sauna session is essential to optimize the benefits. Here are some popular post-sauna recovery methods and how they can complement different health goals:

• Cold Showers: A cold shower after a sauna session helps close pores, cool the body, and stimulate blood circulation. This method is ideal for those looking to improve cardiovascular health and boost recovery .
• Ice Baths: For a more intense cooling effect, ice baths are an excellent option. Alternating between sauna heat and cold water immersion is becoming a popular wellness practice. Research suggests that combining saunas with ice baths can reduce muscle inflammation and improve circulation, making this especially effective for athletes .
• Air Cooling: If you prefer a gentler approach, sitting in a cool, dry space after your sauna session allows your body to cool down naturally. This method is ideal for prolonging the relaxation effects of the sauna without the shock of cold water.

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Conclusion

The best sauna routine depends on your individual health goals. While Dr. Huberman’s protocol is highly effective for many, experimenting with different temperatures, durations, and recovery methods may help you find the approach that works best for you. Whether you’re aiming to improve cardiovascular health, enhance muscle recovery, or boost mental clarity, tailoring your sauna use can provide optimal benefits.

If you choose to add water to the stones, remember to open the vent to keep the air fresh. Finally, don’t overlook the importance of post-sauna recovery, whether it’s through cold showers, ice baths, or gentle air cooling.

Medical Disclaimer: The health information provided in this blog is for educational purposes only and should not be considered medical advice. Always consult a healthcare professional before beginning any new health practices, including sauna use.

Bibliography

Respiratory Medicine Journal. “Sauna Use and Respiratory Health.”

Huberman, A. (2022). The Huberman Lab Podcast.

University of Eastern Finland. “Sauna Use and Cardiovascular Health.”

Journal of Strength and Conditioning Research. “Muscle Recovery and Saunas.”

Mayo Clinic Proceedings. “Optimal Sauna Temperatures and Durations.”

Finnish Sauna Society. “The Effect of Humidity in Traditional Saunas.”

Harvard Medical School. “Cold Showers and Cardiovascular Benefits.”

European Journal of Applied Physiology. “The Benefits of Ice Baths After Sauna Use.”