How to Get Started with Sauna Therapy

Sauna therapy has become one of the most popular and effective tools in recovery, wellness, and performance routines—and for good reason. Whether you’re looking to reduce soreness, improve circulation, lower stress, or simply carve out a little space to breathe and unwind, sauna use offers benefits that go far beyond just breaking a sweat.

But if you’re new to the world of sauna therapy, it’s normal to have questions: How hot is too hot? How long should I stay in? How often should I go? In this article, we’ll walk you through exactly how to get started with sauna therapy in a way that’s safe, effective, and sustainable—plus why your routine should be personalized to your body and goals.

Why Sauna Therapy Works

Sauna therapy works by exposing the body to elevated heat for a sustained period of time, triggering physiological responses that can benefit your muscles, nervous system, and even cardiovascular health. The heat helps promote circulation, reduce inflammation, improve flexibility, and support detoxification through sweat.

Traditional saunas use dry heat to warm the air around you—typically ranging from 160°F to 180°F—while infrared saunas use light to directly heat the body at a lower ambient temperature, usually 120°F to 150°F. Both are effective, and the best choice depends on your preferences and goals.

At EVO, we use a traditional sauna.

How to Ease Into Sauna Therapy

One of the most important things to understand when getting started is that sauna therapy should be individualized. At EVO Health + Performance, we meet you where you’re at—because someone recovering from injury will have very different needs than someone training for competition or dealing with chronic stress.

That said, here’s a typical starting protocol:

• Start with 10–15 minute sessions, 2–3 times per week

• Gradually build up to 20–30 minutes, 3–4 times per week as your body adapts

• Focus on hydration before and after—you’ll lose fluids and electrolytes through sweat

• Listen to your body: if you feel dizzy, overheated, or unwell, exit the sauna and cool down gradually

Consistency matters more than intensity, especially in the beginning. It’s better to start with shorter, more frequent sessions than to overdo it and risk feeling depleted or uncomfortable.

Making the Most of Each Session

Sauna time isn’t just about heat—it’s also an opportunity to reset your nervous system. Use your session for deep breathing, meditation, light stretching, or just some intentional stillness. Many of our clients combine sauna use with other recovery tools like cold plunge, compression boots, or mobility work to create a complete recovery experience.

Sauna therapy also pairs well with training days, rest days, or high-stress periods when your body needs a little extra support. Whether you’re aiming to improve cardiovascular function, reduce pain, or simply relax, the key is making sauna a regular part of your routine.

Why Start at EVO Health + Performance

At EVO, sauna therapy is more than just an amenity—it’s a key part of our recovery and performance philosophy. Our state-of-the-art recovery lounge features a private, calming space with professional-grade equipment and expert guidance to help you get the most out of every session. We offer personalized protocols based on your health, activity level, and goals—so you’re never left guessing.

Your Next Step

Sauna therapy is one of the most accessible and rewarding ways to take care of your body and mind—but like any wellness practice, how you start makes all the difference. Start slow, stay consistent, and work with a team that understands your needs.

Come experience it for yourself!!

Click here to book your first sauna session at EVO and start feeling better from the inside out.