Upgrade your health routine with regular detoxification and sweat sessions from the comfort of your own home
Investing in an infrared sauna is a powerful step towards enhancing your overall well-being. Not only does it provide a soothing retreat from the daily hustle, but it also offers a plethora of health benefits. To ensure you make the most of your infrared sauna experience, we have compiled a comprehensive guide to help you maximise its benefits and create a rejuvenating ritual that brings your body into alignment.
Consistency Is Key
Frequency of use is key when it comes to reaping the rewards of your infrared sauna. Aim for regular sessions to enjoy lasting benefits. Depending on your comfort level and the sauna recommendations, starting with 2-3 sessions per week is a great baseline.
As you become accustomed to the heat, gradually increase the duration and temperature of your sessions. Choosing a temperature that you enjoy is recommended, as it means you are more likely to use your sauna and experience its benefits. An average session length can range from 15 to 30 minutes. If you are dealing with challenging health conditions, it is recommended that you utilise your infrared sauna one to two times daily.
Creating a Relaxing Environment
Transform your sauna space into a sanctuary of relaxation. Dim the lights, play soothing music, or indulge in nature sounds to enhance the calming atmosphere. Consider adding soft towels or a comfortable cushion to enhance your comfort during the session. Treat your sauna time as a self-care ritual, allowing yourself to unwind and recharge.
This also means putting away your phone and taking a moment to be mindful. Reading a book, writing or simply breathing is a great way to pass the time without staying connected. When using your infrared sauna becomes a ritual that you look forward to, it is so much easier to remain consistent.
Calm the Senses with Aromatherapy
Elevate your sauna experience by incorporating the power of aromatherapy. Add a few drops of essential oils to a diffuser or sprinkle them on a towel. As the heat activates the oils, their aromatic molecules envelop the air, creating a delightful ambiance and offering additional therapeutic benefits.
Our absolute favourite essential oils include:
- Lavender is widely known for its calming properties. In the sauna, its soothing aroma promotes relaxation, reduces stress, and helps to create a tranquil environment.
- Eucalyptus is renowned for its respiratory benefits. Inhaling eucalyptus oil in the sauna can help clear the airways, promote easier breathing, and provide relief from congestion or respiratory discomfort.
- Cedarwood oil has a warm, woody scent that promotes a sense of grounding and relaxation. It adds to the serene ambiance of your sauna and contributes to a deeper state of calmness.
Practice Lymphatic Drainage
Infrared saunas can aid in lymphatic drainage, supporting your body’s natural detoxification process. To optimise this benefit, perform gentle exercises or stretching movements during your session. Incorporate deep breathing exercises, gentle twists, or light massages to stimulate lymphatic flow and assist your body in eliminating toxins.
Practicing gua sha and dry brushing are two effective techniques that can support the body’s detoxification pathways and promote overall well-being. Gua sha, a traditional Chinese therapy, involves gently scraping a flat tool across the skin to stimulate circulation and encourage the flow of stagnant energy. This technique can help release toxins, reduce muscle tension, and improve lymphatic drainage, aiding in the removal of waste from the body.
On the other hand, dry brushing involves using a natural bristle brush to exfoliate the skin in gentle, upward strokes. This process helps to remove dead skin cells, stimulate blood flow, and activate the lymphatic system. By incorporating these practices into your self-care routine, you can enhance the body’s detoxification processes, promote healthy skin, and support overall vitality.
Hydration
Sweating is a natural response to infrared heat, and it’s important to replenish your body with fluids. Stay hydrated by drinking plenty of water before, during, and after your sauna session. This ensures your body stays properly hydrated and aids in flushing out toxins released during the sauna experience.
Combine with a Healthy Lifestyle
While infrared saunas offer numerous benefits on their own, combining their use with a healthy lifestyle can amplify the results. Maintain a balanced diet rich in fruits, vegetables, and whole foods. Engage in regular exercise to support cardiovascular health and overall vitality. Prioritise restful sleep to allow your body to rejuvenate. The sauna becomes a complementary component to your holistic wellness routine.
Practicing Breathwork
During your sauna session, take advantage of the calm environment to practice deep breathing exercises. Deep, slow breaths help promote relaxation, reduce stress, and oxygenate your body. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This mindful breathwork amplifies the sense of tranquility and enhances the benefits of the sauna experience.
Try Hot and Cold Therapy
Incorporating an ice bath into your sauna routine is one way to take the benefits of this holistic therapy to the next level. Alternating between hot and cold temperatures stimulates the body’s natural healing responses and provides a range of advantages.
This practice improves circulation by causing blood vessels to expand and contract, which can enhance oxygen and nutrient delivery to tissues. This process also helps remove metabolic waste products and toxins from the body. Additionally, hot and cold therapy can reduce inflammation and muscle soreness, making it an effective recovery strategy after intense workouts or physical activity. The contrast between hot and cold temperatures can also strengthen the immune system, boost metabolism, and promote a sense of invigoration and rejuvenation.
By incorporating these practices into your infrared sauna routine, you can maximise the benefits of your sessions and create a truly holistic wellness experience. From regular usage and relaxation techniques, to aromatherapy and lymphatic drainage, each aspect contributes to enhancing your wellbeing. Remember to listen to your body, prioritise hydration, and combine infrared sauna use with a healthy lifestyle.
References
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Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019 Sep;17(9):1855-1876. doi: 10.11124/JBISRIR-2017-003848. PMID: 31436595.
Wang Y, Li S, Zhang Y, Chen Y, Yan F, Han L, Ma Y. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Phys Ther Sport. 2021 Mar;48:177-187. doi: 10.1016/j.ptsp.2021.01.004. Epub 2021 Jan 14. PMID: 33493991.
