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.
