Sauna – a Place of Regeneration

Sauna – a Place of Regeneration

Sauna – a Place of Regeneration and Well-Being

WeBornYour New Sauna Experience in Vienna

"WeBorn´s Sauna is definitely amongst the biggest in Austria & is directly in the city center. If you feel like you need a day of vacation, WeBorn it is.” - Anonymous. 

Amidst the hustle and bustle of everyday life, many people long for moments of peace and relaxation. The sauna offers exactly this retreat - a centuries-old ritual that harmonizes body and mind. The combination of soothing warmth, aromatic scents, and a tranquil atmosphere transforms a sauna visit into a holistic experience for health and well-being. We explore the health benefits of sauna, what happens in our bodies during a sauna session, and whether there are specific things to keep in mind when visiting a sauna. 


The Origins of the Sauna – from Sweat Culture to Modern Wellness

Sweat culture has a long history and takes various forms worldwide - from indigenous sweat lodges to steam caves used for rituals and purification. These early sauna variations were not just places for physical cleansing but also served as spaces for rituals, spiritual experiences, and communal gatherings. They laid the foundation for today’s sauna culture, which seamlessly blends tradition with innovation. 

Today, saunas can be found worldwide in different styles, from traditional wooden saunas to modern infrared cabins. In nordic countries like Finland, Sweden, and Norway, the sauna has a long-standing tradition, and sweating has become an integral part of daily life. The word "sauna" originates from Finland and translates to "sweat room," referring to a wooden structure heated to high temperatures for relaxation and rejuvenation. 

Is visiting the Sauna healthy?

The targeted application of heat activates various physical and health-related processes. Regular sauna visits offer numerous benefits for both health and well-being. The high temperatures trigger a series of bodily reactions that promote relaxation and regeneration. 

8 Health Benefits of Sauna Use 

  • Stronger Immune Systemboosts the body’s natural defenses 

  • Improved Circulation & Heart Health 

  • Radiant Skinhelps cleanse toxins and impurities 

  • Enhanced Recoveryrelaxes muscles and speeds up regeneration 

  • Boosted Metabolismsupports fat burning 

  • Better Breathingcleanses and strengthens the respiratory system 

  • Improved Sleep Qualitypromotes deep and restful sleep 

  • Reduced Stress Levelsenhances relaxation and overall well-being 

The Sauna Ritual 

Guided sauna sessions and infusions are the heart of a modern sauna experience. Fragrances play a central role in this process. During an infusion, soothing essential oils (e.g. eucalyptus, sandalwood, orange) are combined with water, poured over hot stones, and distributed throughout the sauna with a towel or fan. This process enhances the heat within the sauna, and the aromas can positively affect mood and health. Combined treatments are also particularly popular, where sauna visits are complemented with massages, exfoliations, or meditations. 

The temperature in the sauna typically ranges between 70°C and 100°C. The higher you sit, the hotter it gets. The usual duration of a sauna session is around 8 to 15 minutes. However, it’s important to listen to your body and leave the sauna if you feel it’s too much (e.g. dizziness, rapid heartbeat, nausea). 

Tips for Your Sauna Visit 

  • Showerwash off dirt and oils before entering the sauna to help your skin breathe and absorb the heat more effectively. Dry yourself thoroughly afterward, as wet skin absorbs less heat. 

  • Hydratedrink enough water before and after your sauna session to replace lost fluids. 

  • Avoid Heavy Mealsavoid eating large meals right before your sauna session. A full stomach can make the sauna experience uncomfortable. 

  • Mindful Breathingdeep and conscious breathing can help you relax and reduce stress. 

  • Cool Downafter your sauna session, a cold shower or cold plunge can help stabilize your circulation and close your pores. 

What Happens in Our Bodies During a Sauna Session? 

A sauna session triggers a series of physiological responses in the body. 

The heat in the sauna activates the body's "fight or flight" response as it tries to manage the stress. The sympathetic nervous system is activated, which leads to pain relief and increased alertness. The temperature receptors in the skin detect the heat and send a signal to the hypothalamus in the brain via nerve pathways. This triggers the release of norepinephrine, and the heart rate increases. Due to the heat, blood vessels dilate, causing a drop in blood pressure. The heart beats faster to pump the normal amount of blood throughout the body. More blood is directed to the skin, resulting in sweating. Sweating occurs as the body tries to maintain its core temperature of 36°C. The sweat cools the body down, and the increased blood flow to the skin helps release excess heat. Additionally, the body attempts to release heat through breathing, which becomes faster and shallower. 

Sauna: Relaxation, Health, and Pure Well-Being 

A visit to the sauna is more than just sweatingit’s an experience that strengthens both body and mind. The sauna ritual has a calming and regenerating effect. It helps release tension, cleanse the skin and respiratory system, and boost overall well-being. And as a bonus, it also releases happy hormones! 

"With the breathwork techniques are explained by the guide, you manage to relax and recover even more.” - Anonymous. 

Whether you want to let go of daily stress or give your immune system a boost: the sauna is the perfect place for it. Leave the daily stress behind and immerse yourself in the soothing warmth. 

Discover Sauna in a New Way 

At WeBorn Urban Recovery Space, you’ll experience sauna in a completely new way. In the sauna, you'll be guided through a flow by an experienced guide. The group sessions include breathing techniques, movement, meditation, or dance, always combined with music, light, and fragrance. Whether it’s self-care rituals or energy-filled sauna partieseach class is a holistic experience. Afterward, you’ll dive into the ice-cold water together with the group, to experience the fascination of ice bathing and enjoy its numerous health benefits. 

"WeBorn´s Sauna isn´t just any sauna, it´s different. It´s not like a typical, boring sauna, but it´s filled with activites and different light settings, led by a great guide. It´s really unique.” - Anonymous. 

Breathe. Connect. Reset. Experience the combination of heat and ice and book a WeBorn class!

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Q&A

How often should I use a sauna?

For general wellness, using the sauna 2–3 times per week is ideal, as it allows the body to experience the health benefits without overexposure to heat stress. This frequency helps improve circulation, reduce stress, and support detoxification while giving your body enough time to recover between sessions. Beginners should start slowly, with just one session per week to allow the body to adapt to the heat. Gradually increasing to multiple sessions per week over time helps avoid dizziness, dehydration, or discomfort. It’s also essential to listen to your body—if you feel excessively tired, lightheaded, or overheated, take a break and adjust your sauna routine accordingly.

How long should a sauna session last?

A typical sauna session lasts between 10 and 20 minutes, which is enough time for the body to heat up, improve circulation, and start sweating effectively. This duration is ideal for most people, as it provides the benefits of sauna use without placing too much strain on the body.

Experienced sauna users who have built up tolerance over time can extend their sessions up to 30 minutes, depending on their comfort level and hydration. However, staying too long in high heat can lead to dehydration or overheating, so it’s important to be mindful of how you feel.

What temperature is ideal for the sauna?

The temperature varies based on the type of sauna:
Traditional sauna: 70–100°C (dry heat)
Infrared sauna: 45–60°C
Steam sauna: 40–50°C with high humidity;

The ideal temperature also depends on personal preference, experience level and health conditions. Regardless of the temperature, it’s crucial to stay hydrated and listen to your body to ensure a safe and enjoyable sauna experience.

What health benefits does the sauna have?

Sauna sessions offer multiple benefits, including:
- Stronger Immune System – boosts the body’s natural defenses
- Improved Circulation & Heart Health
- Radiant Skin – helps cleanse toxins and impurities
- Enhanced Recovery – relaxes muscles and speeds up regeneration
- Boosted Metabolism – supports fat burning
- Better Breathing – cleanses and strengthens the respiratory system
- Improved Sleep Quality – promotes deep and restful sleep
- Reduced Stress Levels – enhances relaxation and overall well-being

What should I consider before and after the sauna?

Taking the right steps before and after a sauna session can enhance the experience, maximize the health benefits, and prevent dehydration or discomfort.

Before your sauna session:
- Stay hydrated—drink plenty of water
- Avoid alcohol and heavy meals
- Take a warm shower to prepare your body

After your sauna session:
- Cool down gradually with a lukewarm or cold shower
- Rehydrate to replenish lost fluids
- Rest for a few minutes to allow your body to recover

By following these pre- and post-sauna tips, you can ensure a safe, enjoyable, and beneficial sauna experience while supporting your body’s natural recovery process.

Is the sauna good for athletes?

Saunas are highly beneficial for athletes, particularly for muscle recovery, reducing soreness, and improving endurance. The heat boosts circulation, helping to heal muscles faster and flush out waste products like lactic acid. Regular use can also increase cardiovascular fitness and improve tolerance to heat. Additionally, saunas aid in post-workout relaxation by relieving muscle tension and promoting endorphin release.

Can I go into the sauna during pregnancy?

Pregnant women should always consult their doctor before using a sauna, as there are potential risks associated with high heat exposure during pregnancy. In early pregnancy, excessive heat can raise the body temperature too much, which may harm the developing baby or lead to dehydration and other complications. While many women choose to avoid saunas altogether during pregnancy, some opt for milder heat settings or infrared saunas, which tend to operate at lower temperatures and might be a safer alternative. However, even with these options, it’s important to stay within recommended guidelines and avoid overheating.

Can I lose weight in the sauna?

Saunas cause temporary water weight loss through sweating, but they don’t burn fat directly. However, regular sauna use can boost metabolism and aid post-exercise recovery by improving circulation and relaxing muscles. While not a weight-loss solution on its own, saunas can support a healthier lifestyle when combined with proper diet and exercise.

Sources

Sources

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Hannuksela, M., MD, Ellahham, S., MD (2001). Benefits and Risks of Sauna Bathing. The American Journal of Medicine.

Heinonen, I., Laukkanen, J.A. (2018). Effects of heat and cold on health, with special reference to Finnish sauna bathing. Am J Physiol Regul Integr Comp Physiol, 314, R629–R638.

Huberman, A. (01.06.2022). Deliberate Heat Exposure Protocols for Health & Performance. Andrew Huberman Lab. https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance#:~:text=Heat%20the%20sauna%20to%20a,often%20as%207x%20per%20week. Retrieved on January 11, 2024.

Huberman Lab Podcast (15.05.2023). Dr. Susanna Soberg: How to Use Cold & Heat Exposure to Improve Your Health. https://open.spotify.com/episode/3YPKYYsqrWZUdZTzF6dZ3F?si=gUUTWShXRzG0iVqcjcKgzg Retrieved on November, 15 2023.

Huberman, A. (01.06.2022). Deliberate Heat Exposure Protocols for Health & Performance. Andrew Huberman Lab. https://open.spotify.com/episode/18yKZd4WC1uIKTL6IUijsh?si=MKeHHCA6RBG3tBM--0dBJA. Retrieved on October 25, 2023.

Kunutsor, S., Laukkanen, J. (2023). Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence. Mayo Clinc Proceedings.

Scoon, G.,Hopkins, W., Mayhew, S., Cotter, J., (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport.


https://www.aok.de/pk/magazin/koerper-psyche/herz-und-kreislauf/wie-gesund-ist-ein-ein-sauna-besuch/#:~:text=Mehrere%20Studien%20konnten%20die%20positive,gesundheitlichen%20Vorteilen%20verbunden%20sein%20kann. 




https://de.wikipedia.org/wiki/Sauna 


https://eternalbeauty-magazin.de/sauna-rituale-aus-aller-welt/ 


https://www.nationalgeographic.de/geschichte-und-kultur/2023/12/mehr-als-nur-schwitzen-die-geschichte-der-finnischen-sauna-rauchsauna-finnland-tradition 


https://www.nationalgeographic.de/geschichte-und-kultur/2023/12/mehr-als-nur-schwitzen-die-geschichte-der-finnischen-sauna-rauchsauna-finnland-tradition