How to Optimize Your Sauna Time

Customizable sauna program is shown

The sauna is a special place for me.

It allows me to take a moment of my day to focus on slowing down.

Also, I get to sweat out all the gunk my body doesn’t need.

Saunas, specifically infrared saunas (use infrared light to warm your body while the air around you stays the same) are growing in popularity.

You can even say they are a hot fitness trend…..

Awful puns aside, I’m going to share with you how you can optimize your time in the sauna.

You’ll get more out of your session doing these tips vs scrolling on Instagram.

3 Things to do in the Sauna

  1. Stretch while you sweat– The muscles are already getting warmed up just by being in the sauna. Take advantage of this prime state where your muscles allow for greater flexibility. Although you won’t have all the room to do a full yoga session, you can do stretches that don’t take up much room. Such as for your neck, shoulders, back, and calves. Just be considerate if you are sharing the sauna with others. Here’s my popular Office Time ELDOA to get you started

2. Meditate– It’s just you and your thoughts. Instead of spending the time worrying about arbitrary deadlines and things you can’t control, why not bring your attention to your breath while you enjoy your sauna time? I recommend using any meditation practice you’ve learned over the past few years. Don’t know a single one? I enjoy the 6 Phase Meditation by Vishen Lakhiani. It’s a 20 minute listen. Just do what you are able to given things can heat up quick.

3. Breathing it out– This one and meditation go hand and hand. When you practice daily breath work, you give your body permission to relax. Too many people are in a high stress responsive state. A simple yet powerful breathing technique you can do is Box Breathing. To do it, you take a slow 4 second inhale through your nose allowing the belly to expand. Pause for 4 seconds. Then exhale slow for 4 seconds followed by a pause for 4 seconds. If you do this for the length of your sauna session you will be at ease.

Bonus: Here’s a breathing exercise called Kidney Breathing. I do this to get my organs pumping and to improve circulation to the kidneys. Everyone is running around taking the latest detox products, but you understand that your kidneys are a powerhouse for flushing out toxins.

Here’s how I do Kidney Breathing

How to do Kidney breathing exercise in an infrared sauna
Sauna room is shown with man practicing breathing and meditation

Special Thanks

This sauna article was made possible by Empire Wellness Center in Rancho Cucamonga. I’m grateful to have been able to visit their clean space and get my much needed time in the infrared sauna.

What I enjoyed about their sauna program was there variety of programs to choose from including detoxification, pain relief, and relaxation to name a few. There were also fresh towels available which came in handy as I forgot my own.

If you are local to the area I recommend dropping in for a session and receive all the benefits that infrared saunas have to offer.

Customizable sauna program for detoxing, anti-aging, weight loss, and relaxation
Infrared sauna in Rancho Cucamonga

Ray Martinez

Chek Exercise and Lifestyle Coach/ ELDOA Practitioner

Awareness Training Online

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