Dr. Emilia’s Sauna Ritual: How to Turn Heat Into Healing
Dr. Emilia’s Sauna Ritual: How to Turn Heat Into Healing For Finnish doctor and author Dr. Emilia Vuorisalmi, sauna isn’t just a wellness routine — it’s a moment of peace, presence, and connection. At her lakeside cottage in Finland, lighting the fire in her wood-heated sauna marks the beginning of something sacred. “There’s a special feeling of satisfaction when I see the fire catch and hear it crackle — it’s like a primal signal to rest,” she says. Once the sauna is warm, she follows a mindful ritual designed to help the body relax and reset from the inside out. Preparation: Setting the Stage Shower first to cleanse and moisten the skin. Keep hair dry to avoid overheating, as wet hair warms quickly. Wait at least two hours after eating — digestion draws blood to the stomach and can cause dizziness in the heat. Inside the Sauna: Heat, Breath & Presence Practice löyly. Pouring water over the stones creates steam — “the spirit of the sauna,” Emilia says. “It feels like I melt into the heat.” Lie down with hands and feet up. The palms and soles release heat quickly and help improve circulation and heart function. Listen to your body. Don’t focus on the clock or temperature. The sauna should feel “comfortably uncomfortable” — that gentle edge is where the body releases endorphins. Alternate hot and cold. Step out for a cool shower or quick plunge between rounds to boost circulation and recovery. Add breathwork. Deep breathing activates your parasympathetic nervous system, helping you shift into calm. Stretch mindfully. Warming your muscles first makes movement feel effortless — “like hot yoga,” Emilia smiles. After Sauna: Cooling Down & Reconnecting Sit outside. Let your body cool naturally while soaking in nature — widen your gaze and slow your breath. Unplug. Skip screens; looking at phones narrows vision and reactivates stress. Hydrate and replenish. Skip alcohol; choose mineral water with magnesium to support recovery and sleep. Tips for Sauna Beginners Dr. Emilia encourages everyone to make the sauna their own sanctuary — “There’s no one right way, only your way.” Start small. Try short sessions once a week at a comfortable temperature. Trust your intuition. Step out when it feels too much — your body knows best. Embrace “micro-stress.” That slight challenge makes you stronger and more resilient. Hydrate before and after. Add electrolytes or minerals for better recovery. Use essential oils. Scents like eucalyptus to open airways or lavender to calm the mind. Sauna before bed. About two hours before sleep, to help your body cool naturally and signal rest. Take time to reflect. Sit quietly after your session and integrate the calm — “That’s where the magic happens,” she says.
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The Philosophy of the Sauna: Dr. Emilia Vuorisalmi on Letting Go, Healing, and Presence
A Finnish Doctor’s Perspective on Sauna and Well-Being For Finnish doctor and bestselling author Dr. Emilia Vuorisalmi, the sauna is far more than a wellness trend — it’s a return to balance, a reminder to slow down, and a ritual of self-connection that’s been at the heart of Finnish life for centuries. “We’re addicted to doing,” says Dr. Emilia. “The sauna teaches us to just be.” In an age of endless optimization — biohacks, trackers, and routines — her message feels refreshingly human. “The secret isn’t in temperature or timing; it’s in presence,” she explains. “If we start to optimize the sauna, it becomes a source of stress in itself. That’s not the point. The sauna is about letting go, not hacking.” Letting Go vs. Optimization Dr. Emilia believes that the true healing power of the sauna begins when we stop treating it as a tool for performance and instead see it as a sanctuary for surrender. Inside the soft heat, the nervous system finds its way back to calm. The body releases tension, and the mind quiets. “The real healing happens when you trust your body’s wisdom,” she says. “The sauna isn’t a productivity tool — it’s a ritual of warmth, connection, and presence.” The Magic After the Heat What happens after the sauna, Dr. Emilia says, is just as important as what happens inside. “Embrace the moments after sauna, because that’s where the magic happens. It’s the moment when you sit outside with a wide landscape and breathe, it opens vision to help relax the nervous system. Take the time to integrate that experience, instead of rushing into the next thing.” In those quiet moments of cooling down — between heat and stillness — the body and mind settle into balance. This is the natural rhythm of recovery that modern life so often ignores. Born Into Sauna Culture Dr. Emilia jokes that her connection to sauna began long before she was born.“I’ve calculated that I’ve spent 5,000 minutes in the sauna before I was even born,” she laughs, referencing Finland’s deep cultural roots in sauna bathing. In Finnish households, the sauna is a place for healing, reflection, and connection — not competition. “Drop your ego,” she reminds us. “It’s not a competition. The point is to be with yourself.” Whole-Body Wellness: Beyond Detox While the sauna helps flush toxins and release sweat, Dr. Emilia emphasizes that true detoxification is holistic. “When it comes to detoxification, the liver and kidneys do the heavy lifting. Saunas help by boosting circulation and supporting that process,” she says. “But it’s not the sauna alone — it’s your entire system working together. You also need to take care of your digestive health by getting enough fiber, water, polyphenols, and minerals." In other words, the sauna complements healthy living; it doesn’t replace it. Hydration, nutrition, exercise and rest are part of the same ecosystem of balance. Comfortably Uncomfortable: The Sweet Spot of Healing Dr. Emilia’s philosophy also includes a gentle challenge, what she calls the “comfortably uncomfortable” zone. “The sauna should feel comfortably uncomfortable,” she says. That slight heat-induced stress, known as hormetic stress, activates the body’s natural repair mechanisms. It boosts circulation, supports hormone balance, and strengthens resilience — both physically and emotionally. A Sauna Philosophy for Modern Life In a world that celebrates constant doing, the sauna reminds us of the power of simply being. “The sauna is where I let go of everything — expectations, noise, and pressure,” says Dr. Emilia. “It’s where I come home to myself.” Whether you’re stepping into an outdoor barrel sauna under the stars or an indoor retreat after a long day, Dr. Emilia’s philosophy is clear: sauna isn’t just a wellness practice — it’s a ritual of self-love, presence, and peace.
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Why Sauna Can Feel Like Falling in Love: Dr. Emilia Explains
Discover how Finnish doctor and bestselling author Dr. Emilia Vuorisalmi, Harvia’s Doctor in Residence, shares how sauna bathing reduces stress, boosts mood, and strengthens connection through natural hormone balance.
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