Sauna treatment consists of the following four parts:
(cleaning the body)
It is recommended to first lie down on and later on to sit on the middle bench for 8 (or maximum 15) minutes. By pouring water with a few drops of essential oil on the stones, humidity can be increased and warm sensation can be achieved.
3. Cooling phase
Cooling shall take place on fresh air. The outside air cools the skin and also the respiratory passages and as a result oxygen supply is improved. Shower is only recommended after the cooling phase on fresh air (always starting from the feet and heading towards the heart). After showering it is recommended to use the dipping pool as an intense refreshment treatment. This can be followed by a hot foot bath in order to stimulate the blood circulation in the feet and legs.
Relaxation phase shall be at least as long as the stay we spent in the sauna.
Since the prevalence of wellness, various sauna forms became popular. The importance and beneficial effects of sauna had already been realised by ancient civilizations. Alteration of hot and cold are is the basic principle of sauna.
Effects of sauna
Sauna treatment has various physiological effects. Heart rate increases from the normal rate of 65 to 75 pulse/minute even up to 100 to 150. Diastolic or lower blood pressure drops. Blood supply of the skin is improved; as a result the body starts to sweat. Mucosa excretion is stimulated in the respiratory passages, bronchial tubes are expanded, possible spasm relaxation may occur and the quality and depth of breathing may also improve. Metabolism and endocrine gland function are improved. It stimulates the body’s immune reactions and the muscular system relaxes.
It is important to use the dipping pool according to the rules. Dipping pool is a pool with an approximate depth of 110 to 160 cm, which is covered with tiles and filled with cold water. After taking a shower it is used for cooling the hot body.
Finnish sauna is the most widely known and applied sauna type, but there are other types of sauna, such as infra-red cabin, organic sauna.
Indications of sauna and steam bath:
Sauna and stem bath are bathing procedures using the alteration of hot and cold water, therefore their indications and counter-indications are identical:
- stimulate the blood circulation,
- in the case of muscle stiffness,
- resolve a stress situation,
- in the case of light depression, poor spirits,
- in the case of dry or chapped skin it is recommended to use only steam bath,
- in the case of respiratory catarrh or coughing it is recommended to only use the sauna,
- in the case of rheumatic pains and joint movement difficulties,
for sleep disorders,
- in the case of deteriorated general health, but only based on the recommendation of a physician
Counter-indications of sauna and steam bath:
- in the case of acute joint or rheumatic illnesses
- in the case of short respiratory infections
- high temperature, fever
- tuberculosis, pneumonisis
- Cardiovascular diseases:
- directly after a heart attack
- in the case of permanently high blood pressure
- coronary artery circulatory disturbance
- anhelation while relaxed or cardiac failure
- Other illnesses: acute stomach-, duodenal ulcer, thyrogenous function disorder, malignant tumours
- centre of infection (e.g. tonsillitis, bad tooth)
- epilepsy or other illnesses with spasms
- severe nervous-vegetative disorders
Sauna and steam bath are not recommended in the case of permanent inflammation of internal organs: lever, kidney, bile cyst, pancreatic gland or ovary.
Sauna 12 commandments:
1. Start the experience with a shower, but dry yourself before going in to the sauna cabin!
2. Choose an empty seat in the sauna and cover it with your sheet or towel!
3. While you are cooling yourself outside the sauna, do not leave your towel on the bench inside the sauna, taking away a place from someone else!
4. Water shall only be poured on the stove by a bath attendant or sauna master, in order to prevent from an unpleasant scent mixture or possible debates!
5. Avoid opening and closing the sauna door after pouring liquids on the sauna stove, rather enjoy the hot air. In saunas used abroad a light comes on and shows the people, who are wishing to enter the sauna that recently fluids have been poured on the sauna stove!
6. Every drop of fluid, which is poured on the sauna stove will be breathed in by us, therefore there are certain fluids, which are unsuitable for pouring in the sauna, e.g. due to ammonia content!
7. Avoid sauna after meals with a full stomach. Avoid the consumption of alcoholic drinks too before going to the sauna!
8. Avoid jewellery in the sauna, as they get hot and they might cause burns and blistering!
9. If you have fever, avoid the sauna as sauna may prevent the development of certain illnesses, symptoms, but it intensifies high temperature or fever!
10. If possible keep an eye on the others in the sauna, because some people may asses their health status or physical stamina incorrectly and they might need your help or even it might be necessary to call an ambulance.
11. Relax in between the stages/phases in order to let the body to cool down and to start the entire procedure from the beginning!
12. Enjoy the peace and quietness of the sauna and let also the others to do so.