Like cold plunging, sauna use isn’t suitable for everyone, however. If you have any heart, kidney, blood pressure, or respiratory concerns or are pregnant, you should avoid the sauna, for example. If you are unsure, you should always consult your doctor before use. And regardless of your level of sauna experience, if you feel lightheaded, nauseous, or uncomfortable in any way, you must leave the sauna immediately to avoid overheating or dehydration.

Traditional Sauna Vs. Infrared Sauna

How long you spend in a sauna also depends on what type of sauna you have, be it a traditional dry sauna, infrared sauna, or perhaps a steam sauna. The temperature of your sauna also matters, as the higher the temperature or humidity, the less time you can safely stay inside.

The two most popular sauna options include the traditional Finnish-style dry sauna that functions on high heat with low humidity at around 160 to 200 degrees Fahrenheit (70 to 100 Celsius). A typical session can last around eight to 10 minutes and is widely recommended three to four times a week for general health and relaxation. Pure Saunas suggests capping your sauna session at 20 minutes. Longer than that can lead to dehydration or overheating.

Meanwhile, an infrared sauna uses infrared light to heat the body at lower temperatures between 120 and 150 Fahrenheit (50-65 C). As the heat feels milder, Pure Saunas suggest a time range between 20 and 30 minutes. While experienced sauna users may be able to go to 30 minutes, it’s safer to keep to sessions under 20 minutes.

The Benefits of Heat and Movement

Aside from counting down the minutes on the sand timer, there’s another way to “be” while in a sauna. Space may limit you, but gentle intentional stretching in the sauna not only feels great but can be beneficial. A study by Harvard Medical School found that a hot yoga flow may even ease depression, for example, which is an indication of how well heat and movement go together.

“Learning to move and breathe calmly in heat teaches you to self-regulate and to stay centered when things feel intense,” says Nick Higgins from Hotpod Yoga. “It also elevates the heart rate and circulation, giving a gentle cardiovascular boost even during slower, more mindful flows. Whether you’re flowing through yoga or sitting, that mindful relationship with heat can be both grounding and transformative. Warmth encourages muscles to soften and lengthen, supporting flexibility and joint mobility while reducing the risk of strain.”

Your fellow sauna buddies may not appreciate you attempting a full-on sun salutation in such a tight space, but there are a few subtle yoga poses you can try.

“Certain stretches feel more accessible when the muscles are warm and supple, such as hip openers like Pigeon Pose, gentle backbends like Cobra or Bridge, and hamstring stretches like Forward Fold,” says Higgins. “The heat helps you ease deeper into those postures with control rather than force, which is key to safe, sustainable flexibility.”