How long should you stay in the sauna? (2025)

However, like cold plunges, sauna use is not for everyone. If you have any heart, kidney, blood pressure or respiratory problems or are pregnant, you should avoid a sauna, for example. If you are not sure, you should always consult your doctor before use. Regardless of your level of sauna experience, if you feel dizzy, nauseous, or otherwise uncomfortable, you should leave the sauna immediately to avoid overheating or dehydration.

Traditional sauna vs. Infrared sauna

How long you spend in a sauna also depends on the type of sauna you have, whether it’s a traditional dry sauna, an infrared sauna, or perhaps a steam sauna. The temperature of the sauna is also important, 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, which operates at high heat with low humidity at about 160 to 200°F (70 to 100°C). A typical session can last about 8 to 10 minutes and is widely recommended three to four times a week for overall health and relaxation. Pure saunas It is suggested to limit the duration of your sauna session to 20 minutes. Longer than this can lead to dehydration or overheating.

Meanwhile, an infrared sauna uses infrared light to warm the body at low temperatures between 120 and 150 F (50-65 C). Since the heat seems to be more moderate, pure saunas suggest a time range of 20 to 30 minutes. While experienced sauna users may be able to go as long as 30 minutes, it is safe to stick to sessions under 20 minutes.

Benefits of heat and movement

Aside from counting down the minutes on the sand timer, there’s another way to “be there” while in the sauna. You may be limited by space, but gentle, intentional stretching in a sauna not only feels great, but can also be beneficial. Study by Harvard Medical School She found that hot yoga flow may ease depression, for example, and is an indicator of how well heat and movement go together.

“Learning to move and breathe calmly in the heat teaches you to self-regulate and stay focused when things are intense,” says Nick Higgins of Harvard University. Hotpod yoga. “It also raises your heart rate and circulation, giving a gentle boost to your cardiovascular system even during slower, more mindful flows. Whether you’re flowing through yoga or sitting, that mental connection with heat can be moving and transformative. The warmth encourages muscles to soften and lengthen, supporting flexibility and joint mobility while reducing the risk of fatigue.”

Your sauna mates may not appreciate you trying to do a full sun salutation in such a confined space, but there are some subtle yoga poses you can try.

“Some stretches feel easier when the muscles are warm and supple, such as hip openers like Pigeon Pose, gentle backbends like Cobra or Bridge, and hamstring extensions like Forward Fold,” Higgins says. “Heat helps you relax more deeply into these positions through control rather than force, which is key to safe and sustained flexibility.”