We know there are lots of questions in Ireland about how to really do a sauna. So in this post we will describe the basics of a sauna, what you need, and so on. A kind of Sauna 101 class. Let's begin. 

A ritual sauna, also known sometimes as a Nordic sauna, is an ancient tradition that has been practiced for centuries in many parts of the world. It typically involves sitting in a hot and humid room, followed by a cool shower or jump into a cold body of water, and then relaxing in a cool room.  Although depending on your personal taste you may skip the cold part (we do recommend it though)!
his practice has many benefits, such as detoxifying the body, improving blood circulation, and reducing stress. In this article, we will guide you through steps to performing a simple sauna and explain the benefits in brief.
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What you need to have
Before starting a sauna, you will need the following items:

• A sauna room or a designated space
• A sauna stove or a heater
• Stones (if using a traditional sauna stove)
• Water
• A towel or a robe
• Optional: birch branches, essential oils, or other aromatherapy products

A step-by-step guide to what to do

1. Preparing the Sauna Room:
   The first step in performing a ritual sauna is preparing the sauna room. If you have a designated sauna room, ensure that it is clean and dry. If you don't have a sauna room, you can create a makeshift sauna using a tent, a yurt, or even a small shed.
2. Heating the Sauna:
   The next step is to heat the sauna room. If you have a sauna stove, light a fire and place the stones on top of the stove. If you are using a heater, set it to the desired temperature. Wait for the room to heat up to the desired temperature, usually between 70-100°C.
3. Adding Water:
   Once the room is hot enough, add water to the stones (if using a traditional stove) to create steam. The steam will help to humidify the air and make it easier to breathe.
4. Entering the Sauna:
   When the sauna is ready, enter the room with a towel or a robe. It is recommended to sit on a towel to absorb sweat and to protect the benches if you have them. Start by sitting on the lower bench and gradually move to the higher bench as your body gets used to the heat.
5. Staying in the Sauna:
   Stay in the sauna room for 10-15 minutes, or until you feel comfortable. It is important to listen to your body and not stay in the sauna longer than you can tolerate. If you feel dizzy or uncomfortable, exit the sauna immediately and cool down.
6. Cooling Down:
   After exiting the sauna, cool down by taking a cold shower or jumping into a cold body of water. This will help to close the pores and prevent sweating. If you have access to snow, you can also roll in it for a more intense cooling experience.
7. Resting:
   After cooling down, rest in a cool room or outdoors. It is recommended to rest for at least 15 minutes to allow your body to adjust to the temperature changes.
8. Repeating the Process:
   You can repeat the sauna process up to three times, with cooling breaks in between. It is important to stay hydrated by drinking water or herbal tea throughout the process

Benefits of saunas

There are many benefits to performing a simple, ritual sauna, including:

• Detoxification: Sweating helps to remove toxins from the body, leading to better skin health and overall wellbeing.
• Improved blood circulation: The heat causes blood vessels to dilate, which improves blood flow and reduces inflammation.
• Stress relief: The sauna experience can help to reduce stress and promote relaxation, leading to better mental health.
• Boosted immune system: The heat can help to stimulate the immune system and improve overall health.

Hopefully this gives a simple introduction to how and also why saunas are used by so many people. If you want to come by us to try it out just check out our booking options on the website!  

Curiosity in relation to cold water therapy, wild saunas and breathwork has been growing recently. And we thought what better way thing could we do then than to introduce you to the concepts and core benefits, and see if there what possible, positive changes that could be applied in our lives too.

So, what exactly is cold water therapy, so-called wild saunas and breathwork? And why bother doing them at all?  

Why explore cold water therapy or sea swimming? 
Cold water therapy and wild saunas start off for many as a curious itch that needs scratching, especially after perhaps seeing people they know reap the rewards of regularly making time for it.
Researched by many – the findings have all been pretty much the same: any type of cold water therapy gives your body what it needs to fight off as much adversity as it can. Much of which is duplicated by regular sauna-going.  These benefits include:

• Sickness (cold water immersion stimulates leukocytes, which are white blood cells that stave off illness)
• Helps regulate sleep (more regularity and more restful)
• Treats symptoms of poor mental health (the cold changes the way the nervous system speaks to the brain – improving your health as a result)
• Reduces inflammation  (The body is a machine, but it can malfunction from time to time and muscle pain and stiffness can set in - cold water or heat reduces the inflammation)
• Lowers risk factors (If blood pressure or cholesterol levels are an issue, then cold water will help improve those things)

No real work is needed to maintain the commitment to cold water therapy – all you need is the ability to brace yourself for the initial plunge. And with a piping hot sauna nearby, it makes it even easier and the effects more powerful.

It isn't just about the water or heat itself 
All the above benefits of cold water therapy are valid, whether you choose to sit in a cold bath, let the stress wash away in a cold shower, sit in a cold water barrel in your garden, or dive into the nearest cold water lake near you.
There is, however, a certain 'next level' feeling about getting out into the wild and being at one with nature. Nothing compares to the emotions triggered from embracing it all as one unique and cleansing experience when you are surrounded by this beautifully wild world that we quite frankly don't participate in enough.
We have found that more and more realise that meditation can also happen when you are wrapped in the brisk temperatures of naturally cold waters or heat, or engaging in simple breathing exercises, almost enforcing a state of meditation with little struggle.
 
Mobile saunas in the wild
The real benefits of those sweaty, and sometimes smelly, gym saunas is real. You sit in one, and they feel great for your post-gym warm-down. One thing, however, is missing. Nature and a decent wood-burning fire in a sauna you can regulate yourself.  
And sauna culture itself is not a new thing in Ireland, far from it. They have been used for hundreds of years up until the 1900s to treat ailments, generate well-being and at least in some cases, as a ritual of some sort. And they were called Sweathouses.
In these a naked person would crawl in and sweat in the stiflingly small space for as long as they could endure. And eventually, they would crawl back out and find the nearest cold stream for that relief they needed to cool back down. Or at least that is one of the rituals based on descriptions from the time. Little records remain from that time. 
Luckily, you don’t need to crawl in and out today but the benefits as below still prevail:  

• Skin exfoliation and rejuvenation (the heat and steam open and cleanse the pores of the skin resulting in smoother and softer skin afterwards)
• Recovery for sore muscles (the heat relaxes the muscles and increases blood flow to the extremities)
• Increased metabolism and associated weight loss (the metabolism increases due to the hot temperatures and stays that way for hours after the sauna itself)
• Mood regulation and natural meditation (a sense of calmness ensues during and after a sauna as the heat and steam relaxes you)

Breathing exercises and breathwork – how they help you
Any type of cold water therapy stands to wake you from any kind of slumber-like sensations you have going in. And any pain or fatigue you could be feeling will certainly shift the moment you step into the cold.
The body's natural response to this is to take you into deeper breathing, which aims to induce a type of higher state of alert. This decreases the level of CO2 in the body, helping you concentrate on the moment.
Many people find it useful to learn how to breathe effectively when entering cold water, because it helps the body maintain a natural rhythm.
The secret to breathing in a way that will help you through any cold water therapy is to remember to breathe deeply. Most people only use the top of their lungs when they inhale, which leads to shallow breaths. You do need to be careful if you get dizzy while deep-breathing though as the combination of water and dizziness can be dangerous.
Remember not to tense the rest of your body if you can as you breathe, as the experience is all about relaxing and giving yourself to the elements.

Breathing correctly has so many benefits that include:

• Increased levels of energy
• A stronger immune system
• Reduced stress
• Increased willpower
• Better sleeping patterns

 
Scientists are still learning about the advantages of cold water breathwork, but nothing they have discovered yet is in any way detrimental to one's body and mind.
 
A safe space for being yourself
The busier our lives become, the less time we have for ourselves. Once upon a time, for instance, we lived without having a phone as an extra limb and now, a growing number of us would be lost without one attached to our hands.
They tell us the time, they tell us how many steps we have done, they allow us to communicate with anyone all over the world at the touch of a button. And for everyone else to communicate with us…..
At the very least what we can do is start seeing cold water therapy and wild saunas as a digital detox – a non-digital safe space to retreat to. A reminder to us that we have working brains that need healing and nurturing so that we can live long and healthy lives where we can grasp even small windows for introspection and rest.
There are so many ways to get started, but in truth, it is as simple as submerging yourself in the cold, and appreciating that the discomfort is in fact that first catalyst for change.  Or you can cheat just a little, and submerge yourself in the heat instead. And start there.
 
 
Thanks for reading. Any questions or ideas for articles please feel free to ping us and we will consider it!
 

So we are now in the middle of summer, and it feels like it too.  Hence a blog post, says he!

We have just launched another competition for free sauna sessions where people get to nominate a song which will end up in our Summer Sauna playlist. So get nominating, or tell a friend who is either into music or into the wild sauna lifestyle.  You can nominate on Facebook or Instagram and we will add it to the playlist.

You can go here to nominate: https://www.instagram.com/p/CgRk7HSssXW/ , at Facebook on https://www.facebook.com/Sweathouse.ie

And we will start to publish more about sauna sessions, rituals, tips and other bits and bobs here as we go.  

Now the pen has been taken up, chat to ye soon again. And enjoy the heat.