Cottage with private sauna

How to use a private sauna properly
In autumn and winter, many people like to treat themselves to a visit to the sauna, while taking a sauna in the summer does not occur to most people. It is a pity, because even in sunny weather and temperatures above 20 degrees Celsius, a sauna session can have positive effects if done properly.

Landmühle Sauna


In the sauna, the body is heated quickly and intensively. The body temperature can rise up to 39 degrees Celsius, which is similar to a fever. This activates special immune cells that are responsible for fighting infections. The heat also causes blood vessels to dilate, and skin temperature can rise by up to 10 degrees Celsius. To counteract the heat, the body begins to sweat.

After the sauna session, it is important to cool down. A cold shower or even jumping into an ice bath relaxes the muscles, temporarily increases blood pressure and stimulates the metabolism and immune system. In addition, it also simply feels good subjectively. Regular sauna visits make the body more resistant and can prevent infections. A Finnish study from 2015 even proves that regular sauna use can reduce the risk of death from cardiovascular disease.

Sauna can also help with certain skin diseases such as psoriasis, neurodermatitis or hives. It can have an analgesic and anti-inflammatory effect on rheumatic diseases and age-related signs of wear and tear of the musculoskeletal system. However, if someone has an episode of a rheumatic disease, they should definitely avoid sauna visits.


A sauna visit essentially consists of three phases: the heat phase, the cooling phase and the rest phase. The heat phase in the sauna usually lasts 6 to 15 minutes, depending on the temperature of the sauna. It is important to breathe calmly and evenly, which is especially helpful during the infusion. Sweating is intentional. The time of day does not determine how long you stay in the sauna. Your personal well-being is always the first priority. If you do not feel well, you should leave the sauna. If you have been lying down during the heat phase, you should sit upright for the last two minutes to prepare your circulation for getting up.

After your sauna session, you should first get out into the fresh air. A little exercise is good for the circulation, and the air cools the respiratory system. Only then follow with a cold shower. Here, too, it is important to listen to your body and not to shower too ice cold, as this can lead to headaches.