Saunas have long been associated with muscle recovery, glowing skin, and stress relief — but what exactly makes them so beneficial for your body and mind? And more importantly, how can you make the most of your sauna sessions to enhance those benefits?
In this guide, we’ll break down the key health effects of saunas, explain the science behind them, and share practical steps to help you maximise their impact safely and effectively.
1.Main Sauna Benefits and Their Scientific Basis
Improves Circulation & Speeds Recovery
When exposed to high temperatures, your blood vessels dilate, promoting better circulation throughout the body.
This process helps remove lactic acid and other metabolic waste from muscles, reducing fatigue and aiding recovery.
Body temperature also rises, temporarily boosting your metabolism by around 1.5 times, enhancing cellular activity and detoxification.
According to a Finnish study published in JAMA Internal Medicine, regular sauna use (4+ times a week) may reduce cardiovascular disease risk by around 50%. Read the study → JAMA Internal Medicine
Reduces Stress & Balances the Nervous System
A sauna session acts as training for your autonomic nervous system, encouraging a smooth switch between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) modes.
Alternating between heat and cold exposure — through cold baths or outdoor cooling — helps reset your nervous system, reducing cortisol (the stress hormone) and improving overall mental clarity and focus.
The result? A deep sense of relaxation and inner calm — what sauna enthusiasts call being “in the zone” or “tuned in”.
Enhances Skin Health & Supports Detox
Sweating in the sauna activates both your sweat and sebaceous glands, helping expel toxins, excess oils, and impurities from the skin.
Improved blood flow supports natural cell turnover, leaving your complexion smoother and more radiant.
High-humidity saunas, such as steam or mist saunas, open up the pores more effectively — ideal for those seeking a gentle yet powerful detox.
Improves Sleep Quality
After a sauna session, your body temperature rises, then gradually cools down — a process that signals your body it’s time to sleep.
This cooling phase promotes deeper, more restorative sleep, supported by research showing that sauna use can increase time spent in non-REM sleep.
If you struggle to fall asleep or wake up frequently at night, a short sauna session before bedtime can help you unwind naturally.
2.How to Maximise Sauna Benefits (The 4-Step Routine)
To get the most from your sauna sessions, what you do before, during, and after matters.
Here’s a simple, evidence-based four-step routine that enhances detox, improves circulation, and helps you feel truly refreshed.
Step 1: Before Sauna – Prepare Your Body for Detox
Drink 1–2 glasses of water or an electrolyte drink.
・Take a quick warm shower to open your pores and start sweating more easily.
・Avoid going in on a full or completely empty stomach.
Tip: Staying well-hydrated before entering the sauna will increase sweating and make detoxification more effective.
Step 2: During Sauna – 10–15 Minutes × 2–3 Rounds Is Ideal
Rather than staying in for one long session, it’s better to repeat shorter intervals of 10–15 minutes.
This allows your body to warm up gradually, improving circulation while sweating out toxins.
Benefits include: ・Enhanced blood flow and metabolism
・Natural detox through perspiration
・Reduced puffiness and improved skin tone
Step 3: After Sauna – Cool Down and “Reset” Your Body
Follow the classic hot–cold–rest cycle:
・Sauna: 10–15 minutes
・Cold plunge: 30 seconds to 1 minute
・Outdoor rest or cool air bath: 5–10 minutes
Cooling off causes your blood vessels to constrict, which — when followed by rest — improves circulation and rebalances your autonomic nervous system.
This temperature contrast accelerates metabolism, supports fat burning and detox, and leaves you with that refreshed, “clear-headed” feeling sauna lovers seek.
Step 4: Rehydrate and Replenish Minerals
Sweating leads to loss of electrolytes such as sodium and potassium, not just water.To aid recovery and avoid headaches or fatigue, make sure to replenish fluids and minerals after your session.
Recommended:Water, electrolyte drinks, or barley tea
Fresh fruit, nuts, or smoothies (for antioxidants + detox support)
Antioxidant-rich foods enhance recovery and boost the body’s natural detox processes.
3.Sauna Safety Tips
・Avoid using the sauna when hungry, full, or after drinking alcohol (risk of dehydration and blood pressure changes).
・Don’t overstay — excessive sweating can disturb your electrolyte balance.
・Skip sauna sessions when you’re unwell, feverish, or hungover.
4.The Best of Both Worlds
Luravia Sauna combines the comfort of a steam sauna with the effectiveness of a dry sauna, offering a truly balanced experience.
| Feature | Description |
| Temperature | Around 70°C – comfortably warm |
| Humidity | About 55% – breathable and gentle on skin |
| Effect | Promotes deep sweating without dryness, supporting skin health and recovery |
Even those who find traditional dry saunas too harsh can enjoy relaxing, deep perspiration in a Luravia Sauna.
Afterwards, you can unwind with refreshments and a relaxation space, completing the full health cycle of “heat → sweat → rest → nourish.”
Conclusion: Experience “True Relaxation” with Luravia Sauna
Regular sauna use offers an impressive range of benefits — better circulation, faster recovery, reduced stress, improved skin, and deeper sleep.
To unlock these fully, balance temperature, humidity, hydration, and timing.
With its hybrid design and comfortable conditions, Luravia Sauna helps anyone — even first-timers — enjoy a rejuvenating, restorative sauna experience.
If you want to detox, recover, and relax naturally, discover how the Luravia Sauna can help you feel truly “balanced” — body and mind.