5 Things to Do in a Sauna That Most People Don’t Know

For most people, a sauna session is simple: turn up the heat, sit down, sweat, leave.

But the real benefits of sauna use don’t come from enduring the heat, they come from how you use it. Small, intentional choices can completely change how your body responds, how relaxed you feel afterwards, and how often you actually want to go back in.

Here are five things to do in a sauna that most people don’t think about, but absolutely should.

1. Breathe Through Your Nose (Not Your Mouth)

When the heat starts to rise, most people instinctively switch to mouth breathing. It feels easier in the moment, but it actually works against relaxation.

Nasal breathing activates the parasympathetic nervous system — the part of your body responsible for calming, restoring, and recovering. It also improves oxygen efficiency and helps regulate your heart rate as your body warms up.

Why it matters:

• Calms the nervous system
• Improves oxygen efficiency
• Enhances overall relaxation

Slow, steady breaths through your nose signal safety to your body, even in high heat. It’s a small adjustment that makes the sauna feel less overwhelming and more restorative.

Your nose might just be the most underrated sauna upgrade.

2. Sit in Silence for the First Three Minutes

No phone. No music. No conversation.

Just stillness.

The first few minutes of a sauna session are when your body is adjusting to the heat. Adding stimulation during that window can interrupt the natural acclimation process and keep your nervous system in a heightened state.

Silence allows your breathing to settle, your heart rate to stabilize, and your mind to slow down before the heat fully takes effect.

Why it matters:

• Lowers cortisol (stress hormone)
• Improves mental clarity
• Helps your body fully acclimate to heat

You can talk later. You can scroll later.
The quiet part is where the magic starts.

3. Put Your Feet Higher Than You Think

Heat rises, which means the warmest air in a sauna is higher up.

By placing your feet on the bench or sitting higher, you allow your entire body to experience a more even temperature. This improves circulation and reduces that “cold feet” feeling that often shows up early in a session.

Why it matters:

• More even heat distribution
• Better cardiovascular response
• Improved comfort and circulation

If your sauna has tiered seating, don’t be afraid to move up. Comfort and effectiveness often improve together.

Don’t get cold feet about going all in.

4. End Your Sauna Session Before You Want To

More heat doesn’t always mean more benefit.

One of the most overlooked parts of sauna wellness is knowing when to leave. Staying until you feel drained or uncomfortable can lead to fatigue and make future sessions feel like a chore.

Leaving while it still feels good allows your body to recover faster — and makes you far more likely to sauna again soon.

Why it matters:

• Better recovery
• Less fatigue
• More consistent sauna use

Wellness shouldn’t feel like punishment.
It should leave you energized, not exhausted.

5. Use It Together

While solo sauna sessions can be deeply calming, shared sauna time offers something different, connection.

Conversation, laughter, or simply sitting quietly with someone else creates a shared experience that goes beyond heat therapy. It becomes a place to reset together.

Why it matters:

• Strengthens relationships
• Encourages relaxation and presence
• Turns wellness into a shared ritual

A sauna isn’t just about heat.
It’s a place to slow down — together.

Shared warmth hits different.

Rethinking the Sauna Experience

The sauna isn’t about how long you last or how hot you can handle it.

It’s about intention.

Breathing properly, allowing quiet, adjusting your position, leaving at the right moment, and sharing the experience can turn a basic sauna session into a powerful wellness ritual.

Whether your sauna is part of a backyard retreat or a daily recovery routine, these small changes can make every session more effective, and more enjoyable.