The Benefits of Saunas

Sauna sessions have long been celebrated for promoting relaxation, boosting circulation, and enhancing the body’s natural detoxification process. Whether you’re using a sauna to unwind or to support your wellness routine, the heat, and sweat can provide a range of health benefits. However, like many health practices, moderation and proper use are key to ensuring you reap the rewards without putting unnecessary strain on your body.

One lesser-known aspect of sauna use is the importance of air quality and taking breaks during your session. Saunas can help you detoxify through sweating, but without proper ventilation and a mindful approach, toxins may circulate through your bloodstream and affect how you feel during and after your session. Let’s explore why taking your sauna time slowly is essential, why air quality matters, and how you can improve both for a safer, more effective experience.

How Saunas Promote Detoxification

Sweating is one of the body’s most natural ways of detoxing. During a sauna session, your body’s temperature rises, and as you sweat, toxins such as mercury, lead, and other heavy metals are released through your skin.^[1] This detoxification process benefits overall health, as it helps lighten the toxic load on your system, promoting better energy, mental clarity, and skin health.

However, not all toxins are expelled solely through sweat. Some, like mercury and lead, can be reabsorbed into the bloodstream as your body heats up. That’s why it’s important to understand that sauna detoxification doesn’t happen in isolation—your circulatory system is also involved.

If you’re not careful, spending too much time in the sauna without taking breaks can overwhelm your body, especially if the air quality in the sauna isn’t ideal. Poor ventilation in U.S. saunas is more common than you might think. When air isn’t circulating properly, you could expose yourself to a buildup of carbon dioxide (CO2), which can lead to fatigue or discomfort.^[2]

The Role of Ventilation in Sauna Sessions

Many home saunas, even some commercial ones, don’t have adequate ventilation. CO2 levels can increase in confined spaces without proper airflow, especially during longer sauna sessions. Elevated CO2 levels can cause you to feel light-headed, tired, or experience shortness of breath. This isn’t because of the heat alone, but because the air quality has deteriorated.

Building in breaks during your sauna session—such as opening the door every 10-15 minutes to let fresh air circulate—can significantly affect how you feel. This simple practice helps reduce CO2 buildup, ensuring that your sauna experience is more comfortable and safer. Introducing fresh air can also improve the overall detox process, as your body isn’t fighting against toxins and poor air quality.

Improving Air Quality in Your Sauna at Home

If you have a sauna at home, improving air quality is one of the best ways to enhance your experience. Here are some practical ways to ensure you’re getting the most out of your sauna sessions:

1. Crack Open a Window

One of the easiest and most effective ways to improve ventilation is to open a window near your sauna. This allows fresh air to enter and circulate throughout the room, reducing CO2 levels and ensuring a more comfortable session. Fresh air also helps prevent that stifling feeling that can sometimes occur in small, enclosed spaces.

2. Install Additional Ventilation

If your sauna space lacks a window or proper airflow, consider installing a vent or a small fan to circulate air. This can help regulate oxygen levels and prevent the buildup of CO2, which can lead to fatigue during extended sauna sessions.

3. Combat VOCs

Many home environments are filled with volatile organic compounds (VOCs) from common household items such as furniture, plastic, and building materials. These VOCs can off-gas into the air, producing a higher toxic load. During a sauna session, especially in a poorly ventilated space, VOCs can accumulate and contribute to poor air quality.

Increasing ventilation in the sauna room can reduce the concentration of VOCs in the air by 10 to 100 times. This enhances your sauna experience and improves the overall air quality in your home, which can positively affect your family’s sleep and general well-being.

The Benefits of Slowing Down Your Sauna Session

Taking it slow in the sauna isn’t just about safety but maximizing the benefits. Short, frequent breaks help your body cool down momentarily, allowing for more effective detoxification. When you build in these pauses, your body can process the detox, reducing the likelihood of feeling light-headed or overwhelmed.

Additionally, these breaks allow you to check in with how your body feels. If you notice signs of fatigue or discomfort, it might signal that the air quality or heat level needs adjusting.

Simple Non-Toxic Hacks for Better Health

One of the great things about improving your sauna experience is that many solutions are simple and free. Opening a window, installing a fan, or simply building in short breaks doesn’t require a major investment but can dramatically improve the safety and effectiveness of your sauna sessions.

So, next time you enjoy a sauna, remember: taking it slow and focusing on air quality can make all the difference in how you feel and how effectively your body detoxes. Sometimes, the most impactful health hacks are the easiest to implement.

1. Sears, Margaret E., et al. “Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review.” Journal of Environmental and Public Health, vol. 2012, 2012, p. 184745. PubMed Central.
2. Inadequate Ventilation and High CO2 Levels. https://www.osstf.on.ca/services/health-safety/information-bulletins/inadequate-ventilation-and-high-co2-levels.aspx. Accessed 3 Oct. 2024.