Sauna for beginners - how to get started and not make mistakes?
- 1. Types of saunas: which one is best for you to start with?
- 1.1. What else is worth considering?
- 2. How to use the sauna: step by step
- 2.1. Step 4: Regeneration and rest
- 3. Choosing the right sauna: what do I need to consider?
- 3.1. Available space
- 3.2. Heat source
- 3.3. Materials and build quality
- 4. Why use a sauna?
- 4.1. Key benefits of saunas:
- 5. The most common beginner mistakes – and how to avoid them?
- 6. BHB saunas – quality and comfort at the highest level
- 6.1. What sets saunas from BHB apart?
- 7. Summary
Sauna is not only a way to relax, it is also a simple way to improve our wellbeing and health. Regular sauna use can support our immune system, can improve circulation and reduce stress. In countries such as Germany and the UK, saunas are becoming increasingly popular, both in public facilities and in home gardens.
Types of saunas: which one is best for you to start with?
Before you decide on a particular sauna model, it is worth understanding the differences between their types.Choosing the right sauna depends on several factors: Your sensitivity to temperature, the available space in your home or garden and the expected health effects. For beginners, gentleness and ease of use will be key.
Finnish sauna (dry)
This is a classic that originates from Finland, the country with the longest sauning tradition. The Finnish sauna is characterised by very high temperatures (80-100°C) and low humidity (5-15%). The effects? Intense sweating, deep detoxification and a feeling of complete relaxation. This type is recommended for people who tolerate high temperatures well and are looking for a strong sensation.
Interesting fact: In Germany and the Nordic countries, the Finnish sauna is often part of everyday life. The sauna is used there several times a week and even hosts social gatherings inside.
Steam sauna
Also known as a steam bath, it operates at much lower temperatures (40-60°C), but with almost 100% humidity.The steam envelops the body, giving a pleasant feeling of warmth, while also helping to moisturise the skin and permeate the airways. It is the ideal choice for those sensitive to high temperatures and for those with sinus problems.
Infrared sauna
It works quite differently from traditional saunas – instead of heating the air, it uses infrared radiation to directly heat the body. The temperature in the cabin is usually between 40 and 60°C, making it an excellent option for the elderly, those with circulatory problems or muscle pain. Sessions are shorter, less tiring and the health effects can be felt after just a few uses.
Interesting fact: In the UK, infrared saunas are increasingly being chosen for home use – they can even be installed in a bedroom or bathroom without much interference with the electrical system.
What else is worth considering?
Also worth mentioning is the biosauna – an intermediate variant between a Finnish sauna and a steam sauna. It offers a mild temperature (approx. 50-60°C) and moderate humidity (approx. 40-55%). It is often chosen by beginners and families with children.
How to use the sauna: step by step
Stepping into a sauna for the first time may seem a bit intimidating, but with the right knowledge it will become a pleasant ritual. Proper preparation and following a few rules will allow you to reap maximum health benefits and avoid mistakes that can spoil the experience – especially at the beginning.
Step 1: Preparation
Before entering the sauna, take a thorough shower with a mild soap to cleanse your skin of sweat, cosmetics and impurities. Then dry your body thoroughly – dry skin heats up faster, which affects the effectiveness of your session. Take off your jewellery – metal heats up and can burn your skin.
Tip: do not eat a heavy meal or drink alcohol before sauning. But a glass of water is always a good idea.
Step 2: Time
For beginners, one session of 8 to 12 minutes is ideal. Over time, once you have become accustomed to the high temperatures, you can increase the time to 15-20 minutes. It is best to sauna in 2-3 cycles, with appropriate breaks.
Step 3: Cooling down
After each sauna session, you should cool down. You can do this by showering with cool or cold water, soaking in a log or getting into the pool. Cooling down closes the pores, improves circulation and prevents overstressing the body.
Step 4: Regeneration and rest
After cooling down, take a minimum of 10 minutes to rest. Relax in a lying or semi-sitting position and cover yourself with a towel. Only after regeneration can you start the next session.
Choosing the right sauna: what do I need to consider?
Choosing the right sauna is an important decision – both in terms of comfort and installation options. Whether you are interested in a home sauna or a freestanding garden sauna, it is worth thinking about a few basic issues that will affect the quality and function of your investment.
Available space
This is a key aspect – it determines what type of sauna you can install. If you have limited space, a great option would be compact infrared cabins that are placed in a bathroom, basement or even a larger bedroom. Garden saunas, although more demanding in terms of space, offer a unique climate and opportunities for year-round outdoor relaxation.
Tip: carefully measure the available space before purchasing – consider not only the dimensions of the sauna itself, but also the space needed for ventilation, power connection and a possible relaxation area next door.
Heat source
You have three basic options to choose from:
- Wood-fired sauna – ideal for the garden. Provides a traditional feel and the natural smell of wood, but requires regular maintenance and good ventilation.
- Electric sauna – the most popular choice for indoor and home wellness areas. Easy to use and quick to heat up.
- Infrared (infrared) sauna – great for beginners and people with circulatory problems. Energy-efficient and gentle on the body.
Interesting fact: in Germany, the most common form of garden sauna is wood-fired models, while in the UK, infrared saunas are becoming increasingly popular – especially in homes with limited space.
Materials and build quality
The type of wood from which the sauna is made is of no small importance. The best performers are:
- Scandinavian spruce – a classic, known for its durability and aesthetic appearance,
- Canadian fir – used in premium saunas,
- Aspen – heat resistant and soft to the touch.
Expert tip: Pay attention to the interior finish – the fewer knots and the better the fit of the elements, the more durable and enjoyable the sauna will be.
Why use a sauna?
Regular saunas are not just a moment of relaxation – they are first and foremost a real support for physical and mental health. From Finland to Bavaria and from Cornwall to Scotland – millions of users in Europe value saunas for their comprehensive health-promoting effects.
Key benefits of saunas:
- Improved blood circulation
The high temperature in the sauna leads to the dilatation of blood vessels, which increases blood flow in the body. Better circulation means faster delivery of oxygen and nutrients to the cells, which aids regeneration. - Detoxifying the body
Sweating in the sauna aids the removal of toxins and heavy metals. It is a natural way to cleanse the body, which can act as an aid to a cleansing diet or detox. - Strengthening immunity
Alternating high and low temperatures stimulates the immune system. Studies show that people who regularly use the sauna are less likely to develop upper respiratory infections. - Better sleep and stress reduction
The heat has a soothing effect on the nervous system – it relaxes the muscles, reduces tension and makes it easier to fall asleep. It’s a great way to end a stressful day. - Muscle and joint relief
By improving circulation and relaxing the body, the sauna relieves muscle pain and joint inflammation – ideal after an intense workout.
BHB expert tip: the biggest beginner’s mistake? Treating the sauna like an extreme sport. Better shorter and regular than too long and infrequent.
The most common beginner mistakes – and how to avoid them?
Although using a sauna seems intuitive, many beginners make mistakes that can reduce the effects of saunas or – worse – damage their health.
| Mistake | Result | How to avoid? |
| Too long session | Dehydration, weakness, dizziness | Start with 8-12 minutes. Leave longer sessions for later. |
| No cooling stage | The body does not ‘shut down’ the regeneration process. | Always cool down after a session |
| Alcohol before the sauna | Risk of fainting, heart rhythm disturbances | Sauna = a clear head and a clean body |
| Entering the sauna after a meal | Nausea and discomfort | Wait 1-1.5 hours |
| Not enough water | Loss of electrolytes and deterioration of well-being | Drink water or an isotonic drink before and after each session. |
Interesting fact: In Germany, before the sauna, not only do you take off your clothes, but you often also… talking to other users about health! In the UK, meanwhile, more and more people are opting for private garden saunas, valuing privacy and tranquillity.
BHB saunas – quality and comfort at the highest level
At BHB, we take great care to ensure that our garden saunas are not only aesthetically pleasing, but also durable, ergonomic and fully tailored to the real needs of our customers.
What sets saunas from BHB apart?
High-quality materials
For the construction of our saunas, we use certified wood, mainly Scandinavian spruce, known for its resistance to changing weather conditions and its beautiful, light texture. This material provides both good thermal insulation and timeless aesthetics.
A variety of solutions for different needs
Whether you are looking for a compact sauna for your garden in the suburbs of London, a large steam-functional log for relaxing in Bavaria or a modern infrared cabin for indoors, you will find the right solution with us. BHB offers, among other things:
- Garden saunas – classic or modern, with electric or wood cooker, also in versions with a vestibule.
- Infrared saunas – ideal for domestic use, energy-efficient and gentle on the body.
- Customised designs – we make saunas to measure, tailored to your specific plot of land, architectural style and personal preferences.
Ease of installation and operation
We design our saunas so that self-assembly is simple and intuitive – without the need for a specialist construction team. The finished kits are carefully labelled, prefabricated and supplied with step-by-step instructions.
Modern comfort and style
For more discerning customers, we offer extras such as LED lighting, glass doors, ergonomic seating and even audio systems. Everything to make using the sauna more than just a heat bath – it is a true wellness ritual.
BHB expert statement:
Our aim is to provide customers with saunas that not only meet their expectations, but also exceed them in terms of quality and comfort. With years of experience and a passion for wood, we create products that last for years, regardless of climate or lifestyle.
Summary
Whether you choose a classic Finnish sauna, a gentle infrared or a compact garden model – the key is to tailor your sauna to your needs, space conditions and lifestyle. Sauning is not just about relaxation, it’s also an investment in your health and well-being.
At BHB, we offer both traditional and modern solutions – from garden saunas to infrared models. Each project is created with maximum comfort, durability and aesthetics in mind. And if you’re just starting out – we’ll help you choose the perfect sauna to get started. Relax in a sauna designed exactly the way you want it.
