Every session is a journey—through warmth, stillness, and release. These three phases invite transformation to unfold, in rhythm with your body and the light.
- PREPARE
- ENJOY
- REFRESH
1. Prepare
HYDRATE
Drink 8 to 16 ounces of water before your session. Choose the cleanest water you have—filtered or spring is ideal—and consider adding a pinch of natural sea salt or electrolytes for extra support. Structured or remineralized water is even better, but the most important thing is to hydrate.
STIMULATE YOUR SKIN
Dry brushing before your sauna session helps activate circulation and support your lymphatic system. Use gentle, upward strokes toward the heart, especially along the arms, legs, and torso. It’s a simple way to wake the body and prime it for detox.
PREPARE YOUR SPACE
Remove all clothing—this is a space where your body can fully breathe and release. If you have the PureLayer™ collection, make sure your stool and mat covers are clean and ready. You may also want to bring an extra towel to absorb sweat. Without PureLayer™, place clean towels over both the stool and the mat. Leave jewelry outside, and if you bring your phone in, be sure it's on airplane mode. Some people enjoy this time in silence—others bring in music, breathwork, meditation tracks, or a good book. Choose what helps you settle in and go deeper.
SET YOUR INTENTION
This is more than just heat—it’s light, warmth, and transformation. Take a quiet moment to connect with your breath and your body. You’re entering a space designed to help you let go, heal deeply, and return to yourself. Whatever you’re holding—physically, emotionally, energetically—this is a moment to release it, and come back into flow.
2. Enjoy
FIND YOUR COMFORT ZONE
Position yourself at a soothing distance from the Hearth™ Panel. Use the switches to adjust the number of bulbs and find the intensity that feels right for you. If the heat is too strong, you can also open the curtain slightly. This is your time to settle in and receive.
ROTATE FOR FULL BENEFITS
Rotate a quarter turn every 2–5 minutes to support even, full-body benefits. Some prefer shorter intervals, others longer—there’s no one right pace. If certain areas need extra attention, feel free to linger. Let your body lead the way.
START SLOW
If you’re new or sensitive to heat or light, begin with 5–10 minutes. As your body adjusts, you can slowly increase your session length—never exceeding 60 minutes, and no more than two sessions per day.
RELAX AND UNWIND
Skip the multitasking. Avoid anything that pulls you out of your body. The more present and relaxed you are, the deeper the benefits.
TUNE IN TO YOUR BREATH
Let your breath be your anchor. Slow, intentional breathing helps calm your nervous system and enhances the effects of light and heat. No need to control it—just notice, soften, and settle.
3. Refresh
FRESHEN UP
Rinse off the sweat with a quick cool or lukewarm shower. For gentle exfoliation, you can use the SaunaSpace Exfoliating Brush to help clear pores and support circulation as your body resets.
REHYDRATE
Drink another 8–16 ounces of purified water to replenish fluids and support the body’s natural detox pathways. A pinch of sea salt or electrolytes can help rebalance minerals lost through sweat.
EASE INTO YOUR DAY
Give yourself 10–15 minutes to rest, breathe and absorb the benefits of your session. Let your nervous system integrate. Many people experience moments of clarity, insight, or creative flow—consider journaling what comes through. This is a moment to pause before re-entering the rhythm of your day—clearer, lighter and more connected.
NOURISH YOUR BODY
After your session, your body is primed to receive. Consider a nutrient-rich snack or simple meal—something clean, mineral-rich, and easy to digest. Think warm broth, fruit or your favorite smoothie. Support your system as it continues to restore.
Best Practices
Sauna Naked
Let your skin breathe. No clothing means better detox, better absorption of light and heat, and more freedom to relax fully.
Protect the Field
Keep the space intentional and low-tech. If you bring your phone in, set it to full airplane mode. Fewer digital distractions mean deeper restoration—for your nervous system, your mind and your body.
Integrate the Experience
After your session, take a few moments to reflect. A wave of emotion, a flicker of insight, a shift in how you feel—whatever arises, simply notice. Acknowledging these subtle changes helps them deepen over time. Each session reveals something new. You might journal, stretch, or just sit in stillness before moving on.
Personalize Your Sauna Routine
Create Your Ritual
Choose a regular time for your sessions—morning, evening, or whenever you crave reconnection. Let it become a rhythm in your life. The more consistent your practice, the deeper its effects.
Find Your Frequency
Begin with one or two sessions a week and increase as your body adjusts. Some find their flow daily, others a few times a week. There’s no perfect pace—just the one that fits you.
Listen to Your Body
Every session is a conversation. Pay attention. If something feels off, slow down or pause. Sauna should feel nourishing—not depleting. Let comfort, curiosity, and care guide your practice.
How to Use Your Sauna Q&A
Do I need eye protection?
No, near-infrared light therapy has actually shown to be beneficial for eyes. But if you have a sensitivity to light, you can use any sleep mask, towel, or dark cloth to block your eyes. We recommend you use natural materials like organic cotton, linen, etc.
However, we do not suggest wearing contacts in the sauna. It's best to let your eyes breathe and the blood flow fully unencumbered!
Should I wear clothing?
Clothing is not recommended. Keep in mind that most fabric will block the red and near infrared light from being absorbed by your cells and will limit your light therapy benefits. So for best results we recommend using your sauna without clothes. If you would like to wear clothing, we recommend loose-fitting garments made of breathable, natural fibers like linen or cotton.
But, if you do have a part of your body you want to prevent from being radiantly heated or from being light-therapy-activated, you can use a natural fabric to do so.
Having said that, many customers who don’t have time for a full sauna session love to pop into their sauna with clothes on, leaving the curtain open, for 5 minutes with less FireLight® Bulbs on and have the light aimed at the lower back. This targets an area without fully disrobing or heating the whole body enough to sweat.
Can I do yoga inside of the sauna?
While our saunas are not large enough to do poses that require large amounts of space, such as the Star pose, we do have many customers who use our saunas for more passive yoga, stretching, and meditation.
Passive sweating in a meditative sacred space is a vital component to achieving the deepest parasympathetic state.
How can I keep track of the duration of my sauna session?
We do not have a SaunaSpace Timer yet. Most customers use their phone after putting it in full airplane mode (bluetooth off and WiFi off, not just in white "not discovering local devices" mode). If you download a playlist to your Spotify or Apple music, you can also safely listen to your favorite healing frequencies or guided meditation without worrying about EMF exposure from your phone. You can also use any small timer.
How long should I use my sauna?
Adults without serious health issues can start with shorter sessions of 10-20 minutes and work your way up as you become more comfortable. Children and those with health issues should start with short sessions and only 2-3 bulbs until they build up a tolerance (Children most also be supervised). The average session length is 30 minutes, but you can use your sauna for up to 60 minutes, twice daily. Don’t rush the acclimation process, and don’t push yourself past what feels comfortable.
As soon as the lights turn on you are receiving light therapy and you do heat internally from deep penetrating radiant heat. Your body builds up heat, eventually raising the internal temp 2-3 degrees, this is the hyperthermic experience. To achieve a proper sweat with our FireLight®’s radiant heating, you need an enclosure where the ambient air temperature, at 100-120+°F (38-49+°C), can facilitate sweating.
Refer to our FireLight® Sauna User Guide for all the details on how to use.
Some tips on the initial acclimation period of using your sauna:
In the first 3-4 weeks, if you are generally healthy, only use for 20-30 minutes at a frequency of every other or every second day, which is ~3 days a week. If you are sensitive or have significant health issues, begin with 10-20 minutes, 1-2 times per week. You can also use less than the maximum number of bulbs and you can leave the curtain open during the session to further reduce intensity.
After the acclimation period:
First increase to the maximum number of bulbs. Then focus on increasing session duration. Once you have a duration you like, increase the frequency per week.
What time of day should I use my sauna?
Using the sauna first thing in the morning or just before bedtime is best. At these times, one is most relaxed, and the more one relaxes into the parasympathetic nervous state, the more one will sweat and promote safe, maximal detoxification.
But the most important thing is to find the time of day that fits into your preferred schedule so you develop a rhythm of 3 or more sessions per week.
Our founder Brian initially loved using it just before bed; it really improved his sleep.
Nowadays Brian prefers sauna first thing in the morning to calibrate and set the tone for an amazing day.