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

1. Shower first to cleanse and moisten the skin.
2. Keep hair dry to avoid overheating, as wet hair warms quickly.
3. 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.