Saunas: How an Integrative Health Practitioner Biohacks her Sauna Session

Saunas are in my opinion the ultimate tool for relaxation and health benefits. But what if you could enhance those benefits with a little biohacking? With a few little tweaks you can amplify the detox, cardiovascular and mental health benefits. 

1. Detoxification - Sweating is the best way to eliminate toxins from the body.

2. Cardiovascular Health - Regular use can help with heart function and circulation.

3. Muscle Recovery - The heat will soothe sore muscles and joints.

4. Mental wellbeing - the calming effects can dramatically reduce stress.

5. Skin - The appearance of the skin can look healthier.

Before you Sauna:

• Hydration: It’s crucial to stay hydrated before entering the sauna. Drinking water before your session helps prevent dehydration, which can occur due to excessive sweating. Avoid alcohol or caffeinated drinks as they can dehydrate the body further.
• Clothing Choice: Dress lightly or bring a towel to sit on inside the sauna. It's important to wear breathable, loose-fitting clothes, or nothing at all, depending on the environment. This allows the skin to breathe and aids in maximising the heat absorption.
• Timing and Scheduling: Choose a time when the body is not on a full stomach but also not hungry. A sauna on a very full or empty stomach might cause discomfort. Schedule sessions when there is adequate time to relax afterward to avoid rushing the recovery process.
• Shower: Take a warm shower before the sauna session to clean the skin and open pores. This can enhance the detoxification process.
• Dry Body Brush: Its really key to dry body brush before starting a sauna session as it removes dead skin cells unclogging your pores so your body is ready to better release toxins. It is also a great way of boosting circulation and activating the lymphatic system.
• Support your liver: whether this be through a supportive liver complex supplement or opting for a burdock tea infusion to stimulate detoxification.
• Consider a binder: taking a binder before a sauna session helps absorb and eliminate toxins released during sweating, enhancing detoxification and overall health. These can be specially formulated binders or ingredients such as Charcoal.

During the Sauna

• Temperature Management: Start with a lower temperature and gradually increase the heat, particularly if new to sauna sessions. It’s recommended to begin at around 60°C (140°F) and then adjust to personal comfort levels.
• Positioning: Sitting or lying down comfortably is important. Changing positions occasionally, such as sitting upright and then reclining, can help distribute heat evenly across the body. If space allows, putting your legs up the wall can be a nice way to drain lymphatic fluid also.
• Breathing Techniques: Practice deep, controlled breathing to calm the nervous system and enhance the relaxation experience. Focus on slow inhalations and exhalations, promoting mindfulness.
• Time in the Sauna: The average sauna session should last between 10 to 20 minutes. Beginners should start on the lower end and gradually increase the time spent inside as they become more accustomed to the heat.
• Listen to the Body: It’s essential to listen to any signs of discomfort. If dizziness, nausea, or lightheadedness occurs, it’s important to step out immediately. The body should dictate how long to stay in.
• Self Massage: taking in our gua sha to do some facial massage can be a great way to move and sculpt the face.

After the Sauna

• Cool Down: Step out of the sauna slowly to avoid any sudden changes in blood pressure. A cool shower or plunge into a cold bath helps close the pores, invigorate circulation, and provide a refreshing contrast to the heat.

• Rehydrate: Drink plenty of water post-session to replace the fluids lost through sweating. Electrolyte drinks or water with added minerals is essential.

• Rest and Recover: Allow the body time to cool down naturally. Lying down or resting for 10–15 minutes post-sauna helps the body normalise its temperature and can enhance relaxation.

• Moisturise the Skin: After a cool shower and drying off, apply a hydrating moisturiser to prevent the skin from drying out due to the sauna's heat.

Biohacking your sauna is about maximising its benefits whilst enjoying the heat. By incorporating these techniques you can amplify detoxification, promote mental health and improve cardiovascular health. Make sure to experiment with what works best for you as we are all bio-individual so listen to your body it always knows best.