The sauna sequence recommended at Sauna in Deutschland
The “Sauna in Deutschland” site of the German Sauna Federation, has a helpful chart showing the proper routine for your visit to a German sauna. The image attached to this post has my translations into English of the original German version.
The German method adds warm foot baths to the mix, something that is not seen among other cultures visits to the sauna. They use these as a way to gently warm the body before entering the sauna and to help recover after cooling down.
The basics of the sequence are:
- Allow a minimum of 2 hours for your sauna visit, and don’t forget to bring towels, sandals, soap and shampoo with you.
- Before you enjoy your sauna take a warm shower.
- To sweat faster in the sauna, dry off fully, and take a warm footbath before entering the sauna.
- Take a sauna session, no longer than 15 minutes, or shorter if you start to feel uncomfortable.
- Laying down in the sauna gives a more even heating of your body. If you are going to do this, you should sit for the last 2 minutes to prevent yourself from feeling lightheaded as you exit the sauna.
- After your sauna, get some fresh air to replenish your body’s oxygen.
- Cool yourself down by dousing yourself with water: Either with a hose for gentle cooling, a deluge shower, or by taking a dip into a cold plunge pool. Before you use the cold plunge, you should rinse the sweat from your body. You should chose a more gentle cooling method (e.g. the hose) if you have high blood pressure.
- After cooling down, take a warm foot bath to rewarm your body.
- Taking another cold shower will help train your blood vessels.
- Now relax, by taking a rest in a reclining chair, using the tanning beds, or getting a massage.
- If you are going to take another sauna session, repeat the sequence from the warm shower.
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