So, you wanna know about the right way to do a sauna, huh? Lemme tell ya, most folks I see? They’re doing it all sorts of wrong. It ain’t some kinda torture chamber, you know? It’s supposed to be relaxing, something that makes you feel good. But people go in there acting like they’re in some kind of endurance contest.

I remember back when I first started going. I’d just blast myself. Stay in ’til I was dizzy, probably way too hot, then I’d jump into a freezing cold shower like I was tryna prove somethin’ to myself. Guess what? Felt like garbage afterwards, every single time. I’d get this pounding headache, feel totally wiped out for the rest of the day. Seriously, what’s the point of doing something that’s supposed to be healthy if it makes you feel like you’ve been hit by a bus?

It took me a good while, and honestly, a bit of just watching other people – the ones who came out looking refreshed, not like they’d wrestled a bear – to figure out a better way. It’s not complicated, not at all. It’s more about being smart with your body, listening to it, rather than trying to be tough.

My Sauna Flow – The One That Actually Works For Me

Alright, so this is what I landed on after all that trial and error, and a bit of peeking at what the calm folks did. Pretty simple stuff, really, when you break it down. No secret handshakes or anything.

• Drink Up First: This is a big one. I make sure I’ve had a good bit of water, like, maybe two or three glasses, an hour or so before I even think about stepping into that hot box. Not chugging it right before I go in, ’cause that just makes you feel all sloshy and uncomfortable. Just good hydration beforehand.
• Quick Rinse: Always, always a shower first. Just a quick one, warm water is fine. Cleans you off, gets rid of any lotions or whatever, and kinda opens the pores a bit, I think. Some folks skip this, and man, that’s just gross. Plus, it helps you start sweating a bit easier.
• First Round – Easy Does It: My first sit-in is usually not super long. Maybe 10 minutes, 15 tops. I just let my body get used to the heat. No need to be a hero on the first go. I usually sit on a lower bench too, where it’s not as crazy hot. Just breathe, relax.
• Cool Down Gently: This is super important, and where I think a lot of people mess up. I don’t shock my system with ice-cold water right away. I step out, walk around a bit in the cooler air outside the sauna room. Then, maybe a lukewarm shower, starting with my feet and hands, then working up. Slowly. Some folks swear by the ice plunge. Not for me, man. After being that hot, it feels like a heart attack waiting to happen. Gentle is the way.
• Rest. Seriously, Rest: After the cool down, I sit. For a good 15-20 minutes, at least. Just chill out. Let my heart rate come back to normal. Drink some more water, but again, not ice cold. Room temp or slightly cool is good. This rest period is just as important as the heat.
• Round Two (Optional, and Listen to Your Body): If I’m feeling it, and only if I’m feeling good, I’ll go back in for another round. Maybe this time I’ll sit a bit higher on the bench if I want it hotter, or stay a little longer, maybe 15-20 minutes. But I listen to my body. If it’s saying ‘nope, had enough,’ then I’m out. No shame in it.
• Final Cool Down and Hydrate (Again): Same gentle cool down process as before. Then more water. And I don’t rush off to do a million things right after. I try to keep it chill for a bit, let my body fully recover and enjoy that relaxed feeling.

And that’s pretty much it. No magic formulas, no ancient secrets, just being sensible and listening to what your body is telling you. I used to see guys in there practically competing, see who could stay in the longest until they were beet red and dripping like a faucet. Dumb. That’s not what it’s for. It’s supposed to make you feel good, refreshed, clean, not like you’ve been run over by a truck or cooked from the inside out.

Ever since I started doing it this way, it’s a whole different ball game. I actually look forward to my sauna sessions now. And the best part? I don’t feel like I need a three-day recovery period afterwards. I just feel… good. So yeah, that’s my two cents on the ‘correct’ way. Or at least, the way that works for me, and stopped me from hating something that’s actually pretty great.