A good sauna session is a ritual you can repeat, not a one off.
This is the simple version of how I sauna: phone down, calm breathing, a few steady rounds and a proper cool down. It's for anyone who wants to build the habit without overcomplicating it. It's general information from my own practice, not medical advice.
The five rules
- Phone stays outside. The heat is one place nobody can reach you. Leave it in your locker.
- Hydrate before and after. Go in already topped up with water, and drink again once you're out.
- Build up slowly. Add time over weeks, not in one session.
- Listen to your body. Dizzy, sick or unwell means leave. No round is worth pushing through that.
- Keep it consistent. A steady routine beats the occasional marathon.
Before: prepare
Get the basics right and the session takes care of itself.
- Drink water over the hour beforehand. Skip alcohol.
- Don't go in straight after a heavy meal. A light snack earlier is fine.
- Rinse off first and bring a towel to sit on.
- Wear natural fibres, and take off metal jewellery, watches and glasses. Metal gets hot enough to burn.
- Leave your phone and anything with a battery outside.
During: the session
If you're new, start with a round of 8 to 10 minutes and add a few minutes over several weeks. Most people never need more than 20 in one round.
- Bench. Lower benches are cooler, higher ones hotter. Start low. I usually sit on the top bench once I'm used to it.
- Breathing. In through your nose for a count of four, out through your mouth. Keep it slow and even.
- Stillness. Sit, eyes closed if you like. No phone, no scrolling, nothing to do but be there.
Leave straight away if you feel dizzy, light headed, sick or your heart is pounding.
Between rounds: cool down
Two to three rounds is plenty. Step out and let your body settle before going back in.
- Rest until your breathing and heart rate feel normal again, usually 5 to 10 minutes. I keep my rests short, but don't rush yours.
- Cool air or a lukewarm shower is enough. If you use cold water, ease in and keep it brief.
- Drink some water.
- Stop for the day if a round felt harder than usual.
After: recover
The session isn't finished when you walk out.
- Rehydrate with water. Add electrolytes if you sweat a lot.
- Sit for a few minutes before dressing and stand up slowly.
- Eat a normal meal.
- Give yourself 15 minutes before you pick your phone back up. It's the part of the routine I protect most.
A weekly rhythm
These are starting points, not targets. Change one thing at a time, never everything in the same week.
| Level | Sessions a week | Rounds | Minutes per round |
|---|---|---|---|
| Beginner | 1 to 2 | 1 to 2 | 8 to 10 |
| Regular | 2 to 3 | 2 to 3 | 10 to 15 |
| Experienced | 3 to 4 | 2 to 3 | 15 to 20 |
What to wear
Heat and skin are happiest with simple, breathable materials.
- Natural fibres first. Cotton, linen and plant fibres like lyocell breathe and move moisture away.
- Nothing metal against skin. Zips, rivets, jewellery and glasses chains get hot fast. Take them off or keep them clear of skin.
- Keep plastic away from skin. Hot synthetics can feel clammy and stick. Choose soft, loose and light.
- Bring a towel to sit on. Cleaner, and kinder to the bench.
This is the thinking behind Amuro sauna shorts: an organic cotton waffle shell, a Tencel lyocell liner and no metal hardware.
Check first
This guide is general information, not medical advice. Talk to your doctor first if you have a heart or blood pressure condition, are pregnant, or take medication that heat can affect.
- Leave and cool down straight away if you feel dizzy, faint, nauseous or get chest pain.
- No alcohol before or during a session.
- Skip it when you are unwell or have a fever.
You know your body best. If a session doesn't feel right, stop. The sauna will be there tomorrow.
Questions about any of this, or how you're getting on? Get in touch through the contact page. It comes straight to me.
Ruairí
First edition, 2026.