Sauna: what it is, how it works and why it is good for body and mind

Immersing yourself in the enveloping warmth of a sauna is much more than a simple moment of relaxation: it is a truly regenerating ritual, which has its roots in a thousand-year-old tradition. Deriving from Scandinavian culture, the Finnish sauna is now appreciated throughout the world for its beneficial effects, such as the ability to offer stress relief, improve circulation and promote a deep feeling of well-being.

In Finland, and in general in all Northern countries, the sauna is a daily ritual, a regenerating experience to be enjoyed not only in spas and wellness centers, but also within the walls of your home. In fact, most private homes have one, internal or external. Taking a sauna is a way to give yourself time, carve out a break from the frenetic pace of everyday life, find balance and harmony, but not only that: it can also have many other benefits on body and mind.

Let's see more specifically what the Finnish sauna is, how it was born, how it works and how it can help improve psycho-physical well-being.

Sauna: what it is and how it is born

The sauna has its roots in the history and culture of the Nordic peoples, particularly Finland. The first documented evidence of sauna use dates back to 1200, but it is believed that the practice is even older, born as a natural response to the harsh climatic conditions of the region. In an area where winter dominates most of the year, the sauna was originally a multifunctional structure: not only a place to warm up and wash, but also a space for meeting, sharing and conviviality. It was a sort of “winter home” where you can take refuge, purify yourself and spend time with your family or friends. 

The first saunas, known as “savu sauna” (“smoky sauna”) were entirely built of wood and equipped with a wood stove which, by heating stones, generated the heat necessary for the environment. This primitive, but highly effective, form of sauna is the mother of the current Finnish sauna, a term now used to refer to the traditional version of dry sauna. The modern sauna takes up many of the original features, but uses the heat produced by an electric stove and lava stones, ensuring a healthier experience. 

In Finland, the sauna is considered an integral part of the home: it is rare to find a dwelling that does not have one, so that there are more than two million for just over five million inhabitants. Over the years this wellness ritual has spread not only in the Nordic countries, but throughout the world: from gyms to spa centers, up to private homes, where, thanks to the installation of domestic saunas, it is possible to enjoy its benefits at all times.

How many types of sauna exist?

There are different types of sauna, each with specific characteristics in terms of temperature, humidity and heating methods, designed to offer different wellness experiences. Among the most common we find: 

Finnish sauna (or dry sauna): it is the most traditional and widespread version, characterized by wooden walls and benches and a stove that heats the environment, maintaining a high temperature but a very low humidity rate. Inside there are volcanic stones on which water can be poured to create a light steam. Dry heat promotes deep sweating and stimulates the cardiovascular system; 

Infrared sauna: in this case, heat is not generated by heated air, but by panels that emit infrared electromagnetic waves. The temperature remains lower (generally between 40°C and 60°C), but the detoxifying and relaxing effect is still very effective. It is particularly suitable for those who struggle to withstand high temperatures.

Biosauna: represents an interesting middle ground between the Finnish sauna and the Turkish bath. The temperature is more moderate (around 50°C), but the humidity is higher, reaching up to 50%. This balance makes the environment more delicate and pleasant, also suitable for those with low heat tolerance or looking for a more relaxing than stimulating effect; 

Salt room: it is not a sauna in the strict sense of the word, but a particular room in which the walls are covered with blocks of pink Himalayan salt. The temperature is low (about 20°C) and the humidity is quite high (up to 60%). The air is enriched with saline microparticles which, if inhaled, can benefit the respiratory system and the skin, with a purifying and relaxing effect.

Aromatherapy sauna: this variant involves the use of aromatic oils or alpine herbs positioned inside the sauna, both in the dry and biosauna versions. The heat releases the active ingredients and natural aromas, creating a relaxing and beneficial atmosphere for the respiratory tract, as well as for the mind.

How the Finnish sauna works

The Finnish sauna is a closed environment covered entirely in natural wood – usually fir, pine or cedar – materials chosen for their ability to resist high heat without overheating and for their antibacterial properties. The structure is designed to maintain a stable internal temperature, which is usually between 65°C and 105°C, while the humidity rate is 10-20 %. 

The heart of the system is represented by the stove, which can be powered electrically or by wood, equipped with lava or volcanic stones that accumulate heat and spread it gradually and uniformly in the environment. Pouring water over the stones generates a slight vapor –called löyly in Finnish tradition – that temporarily increases the humidity of the air, intensifying the perception of heat and promoting sweating.

Typically, inside the saunas there are one or more wooden benches arranged on several levels: the higher you sit, the higher the perceived temperature. Ventilation plays a fundamental role in the correct functioning of the sauna: constant air exchange is in fact necessary to avoid saturation of the environment and ensure easy breathing. 

How long to stay in the sauna is subjective, even if the recommended duration is 10-15 minutes, followed by a cooling phase and a subsequent moment of rest, possibly to be repeated several times. In any case, it is advisable not to exceed 15 minutes per cycle, taking a cooling break between the various sessions that has more or less the same duration as the time spent inside the sauna.

How often can you take a sauna?

How often you can take the Finnish sauna depends on several factors, including your general health, age, lifestyle and personal preferences. But in general, how many saunas per week is it advisable to take? For a healthy person regular sessions one to four times a week can be ideal to obtain constant benefits, without tiring the body. 

If you are not used to it, you can start with just one weekly session, then gradually increase the frequency. For enthusiasts or those who use the sauna as an integral part of their wellness routine, daily sessions are also possible, as long as they are performed correctly, paying special attention to hydration and post-sauna recovery. In any case, it is important to always listen to your body and evaluate how to take the sauna correctly while respecting your health.

The benefits of the Finnish sauna

The beneficial effects of the Finnish sauna are numerous and concern both physical and mental well-being. Thanks to the combined action of dry heat and sweating, the body activates a series of natural processes that help improve health, prevent certain ailments and promote a general sense of balance and relaxation. Used regularly, the Finnish sauna can become a valuable ally for regaining energy, counteracting stress and supporting the proper functioning of the body. Here are the main benefits:

Purification and detoxification of the body: the high temperature stimulates intense sweating, which helps eliminate toxins and impurities. In addition, it promotes skin exfoliation and cell turnover, while also helping to keep skin healthier, brighter and oxygenated; 

Improved blood circulation: heat causes blood vessels to dilate, increasing blood flow to the tissues. This promotes the supply of oxygen and nutrients, accelerates muscle recovery after physical activity and helps reduce blood pressure naturally; 

Muscle relaxation and relief from joint pain: heat penetrates deep into the tissues, relaxing contracted muscles and relieving tension or pain, especially in case of fatigue, stiffness or joint disorders. It is particularly useful for those who practice sports or suffer from chronic pain linked to incorrect postures or stress; 

Stimulation of the immune system: alternating between heat and cold stimulates the body's natural defences, increasing the production of white blood cells and strengthening the immune response. Regular saunas can help prevent colds, seasonal flu and other common infections;

Improved sleep quality: the deep relaxation you get after a sauna helps your body unwind and promotes deeper, more restful sleep. The drop in body temperature after leaving the sauna also predisposes the body to rest; 

Reduction of stress and anxiety: the sauna is a ritual that allows you to disconnect from the daily frenzy, carve out a moment of silence and calm and promote the release of endorphins, the “hormones of well-being”. This helps improve mood, reduce mental tension, and combat states of anxiety or irritability; 

Skin benefits: in addition to promoting detoxification, the Finnish sauna helps open pores and remove dead cells and impurities, leaving the skin softer, smoother and more uniform; 

It promotes inner well-being: the time spent in the sauna, often in silence and away from distractions, also represents a moment to listen to your body, breathe deeply and re-establish contact with yourself. A precious opportunity to slow down and regenerate on a psychophysical level.

Sauna at home: discover the Novellini proposals designed for your well-being

Novellini saunas are designed to transform any space into a real Home Spa, combining functionality, technology and a sophisticated design to offer a complete and tailor-made wellness experience. Each sauna is designed to integrate harmoniously into modern domestic environments, thanks to elegant lines, fine materials and finishes with attention to the smallest details.

The Celsius Sauna, for example, is a compact Finnish sauna, ideal for those who want to enjoy the benefits of hydrothermotherapy even in small spaces. Made from high-quality natural woods, it combines the charm of Nordic design with a contemporary aesthetic, with essential walls and ergonomic benches. It is the perfect choice for those who want to carve out moments of authentic relaxation and purify the body, while at the same time enhancing the internal environments. 

For those looking for a more complete and versatile solution, the Celsius Combo home sauna represents the evolution of the concept of home well-being. Available in three configurations (sauna + hammam, sauna + shower or sauna + shower + hammam) this modular system allows you to create your own ideal wellness center, based on the available space and personal needs. Thanks to the intelligent combination of the modules, it is possible to switch from the dry heat of the sauna to the humid steam of the Turkish bath, concluding the experience with a regenerating shower, all within a single integrated, elegant and functional environment.

Fun Sauna offers a wide choice of modularity, adapting to different spaces and needs. The internal walls, with a repeated geometric module and milled vertically, create a play of movements, while the indirect light favors an environment of total relaxation. Fun Sauna and Celsius Sauna can also be customized with Fit For accessories, the series of accessories dedicated to sport and relaxation to optimize spaces and furnish the spaces of the house with style and functionality.

Novellini proposals combine aesthetics, technology and well-being to allow you to experience the benefits of the sauna directly at home every day. Whether it is a small oasis of relaxation or a true private wellness area, Novellini offers tailor-made solutions to transform daily comfort into a complete and exclusive wellness ritual.