Sauna traditional procedures

Although sauna bathing is an experience in itself, it also entails many different traditional procedures to enhance the sauna experience. In this post, we’ll be going through some of them. 

Aufguss

Among the procedures done in a sauna is the aufguss wellness sauna ritual, which is performed by an aufgussmeister (steam master) or, in a wellness center, an employee. After pouring some water onto the heater, the aufgussmeister directs the hot steam towards the bathers, using the different rhythmic movements of a towel. This ritual can also involve essential oils used in the water thrown onto the stones and music to create an even more enjoyable experience.

Aufguss came from the need to replace the air inside the sauna. One possibility to introduce fresh air is by opening doors or windows and to restore the temperature and humidity in the shortest time possible, people started to pour water on the heater and distribute the vapor by rotating a towel.

Make your sauna session with friends more memorable and do a DIY home spa aufguss ritual.

Sauna whisking

“Viht” or a sauna whisk is an ancient traditional tool that is an inseparable part of a true sauna experience. It is used to, as we Estonians say, “beat” the body, thus exfoliating dead skin cells and creating blood circulation. In addition, it also helps the body cool down quicker.

Viht is commonly made of birch but can also be made out of, for example, oak, nettle, juniper, or fern. Before use, it is soaked in water or put on the heater and poured over with hot water, which in turn creates hot steam from the heater stones and softens the whisk.

Cold plunging

Cold plunging is shocking your body with an abrupt temperature drop. There are multiple ways of cold plunging. After a 10-20 minute 60-90 degree sauna session, you can either dip into a cold bath or river or, during winter, jump into the cold and soft snow or ice hole. Combining a sauna and a cold plunge can have many health benefits such as an increase in energy levels and blood flow, and it is especially beneficial for muscle recovery after training. 

A significant increase or decrease in the body temperature tires our brain and thus inhibits the ability to focus and solve complex tasks. Therefore cooling the brain and wearing a sauna hat is important.

Massage

Staying in high temperatures can warm up the muscles and expand the blood vessels. A relaxed body and warmed-up muscles are the prerequisites for a rejuvenating massage. A sauna session combined with a massage is a practice that’s particularly beneficial when incorporated into your post-workout routine, following an intense training session, as it facilitates a quicker recovery process. Notably, the act of whisking is also considered a form of massage. 

“Should I get a massage before or after the sauna?” you might ask.

Sauna before massage

In case you sauna bathe before you get a massage, you’ll be overall more relaxed going into the massage and your muscles will already be warmed up. When the muscles are already warm and loose, it’ll be easier to get into a deep tissue massage and reach the areas holding lots of tension and stress. 

Massage before sauna

Sauna bathing after having a massage will help sweat out any toxins released during the massage. 

Use of aromas

To make your sauna session even more enjoyable and beneficial, you can add different natural sauna scents like essential oils to the water thrown onto the stones. Utilizing essential oils in a sauna is called aromatherapy. There are even special aroma saunas in spas where the temperature is usually lower. 

In Estonia, adding a small amount of beer to the sauna water bucket is very common as it creates a pleasant scent of black bread when thrown onto the stones. We definitely recommend trying it out! We also recommend adding a touch of honey, if you like sweeter scents.

You might ponder if you should use essential oils in a sauna. Definitely! But, as always, in moderation. The essential oil benefit lies mainly in its ability to clear your lungs and kill bacteria. 

So, how do you use essential oils in a sauna?

The most effective and common way to use essential oil in a sauna is to weaken it with water because diluting them reduces intense exposure while also lowering the risk of flammability. Add a few drops to the water bucket and throw the water onto the stones. The steam will leave a pleasant smell and create a relaxing environment.

The benefits of different essential oils

The most popular essential oils used in a sauna are eucalyptus, birch, citrus, and pine, and each has its benefits. With its refreshing scent, eucalyptus helps with the lungs and purifies the air. Birch essential oil can help treat skin conditions, prevent bacterial and fungal infections, and tone the skin. Citrus oils have inflammatory and cleansing attributes in addition to boosting energy. Pine oil is a natural decongestant that helps remove phlegm from the lungs. In addition, it improves mood, treats acne, and is anti-inflammatory and thus helps alleviate joint pain and headaches.

Skin procedures

A common practice before, during, or after sauna bathing is scrubbing your skin with salt or rubbing it with honey. In addition to solely being enjoyable, these skin procedures are very beneficial. 

Salt scrub and its benefits

A salt scrub is an exfoliating treatment in which sea salt is used to remove dead skin cells. Salt scrub also helps to unclog pores and prevent breakouts, even out your skin tone, boost circulation, and even help to relieve muscle aches and pains. Inhaling salty air gives a boost to the respiratory system. 

How to use salt scrub in a sauna?

Before starting the procedure, wait until the body starts to sweat and the skin is soft. By sweating we release toxins and pollutants. The salt should be kept on the skin for 5 to 10 minutes and cleaned off under the shower. 

Salt saunas

Due to the various health benefits, there are salt saunas which aren’t particularly traditional as there isn’t a heater to throw water on. It’s a warm room (48-75 degrees) made with Himalayan salt bricks placed on one or more walls of the sauna to create a salt wall. In the salt sauna, you can sit and relax while also doing a salt scrub. 

Sauna honey

Honey is a common natural remedy used in a sauna as it also has different health benefits. Depending on the goal, honey can be used with other remedies to enhance the benefits of honey. To exfoliate dead skin, honey can be mixed with salt, coffee grounds, or sugar. Skin scrubs should be done in the sauna once the skin has warmed up and thus we recommend performing these skin procedures during the second sauna session.

Body peeling glove

… or sauna glove, is a glove used for the face and body to remove dead skin. Using a sauna glove to massage the body, improves blood circulation and stimulates skin regeneration. The regular use of a body glove can create a firmer complexion and reduce blemishes. 

We recommend using it before doing skin scrubs or adding nourishing oils or creams to open the pores beforehand. It is also recommended to be used before body hair removal to avoid ingrown hairs and even bring them to the surface.