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To heat your body, it is good to lie down on the sauna bench – its size permitting, of course. If needed, the bench should be cooled with water or, if you do not want the steam room to become too humid, place a towel underneath. Lying on the sauna bench allows for a uniform temperature for both the top of the head as well as the soles of feet.If you sit in the steam room, your head will be in the hottest part of the bench area. Those with a lower tolerance of heat should use a felt or woollen sauna hat to protect the head from overheating. Do not throw copious amounts of water on the stones until your body has started to sweat profusely. The humidity introduced to the sauna room by vaporisation condensates on skin surface and covers pores, thus, the intensity of sweating is greatly reduced and the toxins accumulated under the skin cannot be released.When using herbs or essential oils in the steam water, their effect on the mood should also be considered besides their healing properties. The rule of the thumb is: do not use scents that you do not like. It would be good if you have someone to entrust with whisking. In such a case, your body will be whisked evenly and you can focus on relaxation while still in the sauna room. Provided that you cool your head with cold water from time to time you can enjoy whisking longer and heat can penetrate deeper inside the body.After having been in the heat for some time, it is highly recommended that you cool down properly. A cool/cold show is perfect for this. You may also have cool water poured down on you. It is important to cool down the head as almost 25% of the blood circulation is busy with servicing the head. Cooling the head and changes in the blood supply (contraction of the vessels) gives the wings to your sauna flights.The most effective way to bathe after proper steaming is to get in a body of water, pool or a vat. There you can submerge your whole body in the water, let the water carry and evenly cool you. Going into the water, staying there and coming out must be made so safe that you can concentrate solely on your sauna experience. You should also take into account that after some proper steaming and cooling down, the feeling in your body may substantially change due to the effects of endorphins and endocannabinoids, which may affect your coordination (spinning/roller coaster effect). Thus, it would be good to have somebody to accompany you in deeper waters and lend a helping hand if needed.After bathing, it would also be good if it is possible for you to lie down and let the sauna procedures take effect. You may want to choose a place away from noiseoutside in the yard or inside. If it is cold outside/in the room or the surface is unpleasantly hard, lie on a mattress and cover yourself with a big towel and/or blanket. To achieve a deeper state of relaxation, lie on the back and relax the chin (let it rest on the breast, so to say). During the whole lie-in exercise, you should inhale and exhale in deep long breaths through the mouth. Exhalations should be steeper, with a sigh. In this way, first your facial muscles and then the rest of the body will relax, disrupting the ever-spinning thread of thoughts, which in turn allows even deeper relaxation of the body.Jummal sekka!**This is how Estonians would greet those joining a sauna party.

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Iglusauna is not just about the design and craftmanship. Iglusauna can be the landmark in your garden or an expression of your mindset. The steam of Iglusauna is famous at home and abroad. Due to it&#039;s curved shape steam travels upwards to the ceiling, drifting softly downwards and filling the entire room and enveloping those relaxing on the bench.<a href="https://iglucraft.com/en/outdoor-saunas/">View all Iglusaunas</a>

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IGLUSAUNAS

Expert advice on getting steamed

Mary Teras

When you are in a hot steam room, the bloodstream close to the skin intensifies to produce sweat that keeps the body temperature stable. In order that the blood circulation could support the body’s cooling processes, it would be good (strongly recommended) to not eat anything substantial at least for two hours before going to the sauna. Digestion is among the three priority functions of the body (survival, reproduction, nutrition). When you sit yourself on a sauna bench on a full stomach, your body starts a race: the blood circulation needs to choose whether to support digestion or cooling. Such a dilemma may lead to a compromise that is unsatisfactory for both parties and the sauna goer may have feelings of heaviness and spoil their entire sauna experience. However, you should not also suffer from pangs of hunger. When you stay in the sauna for long or if your blood sugar tends to drop rapidly, you should take breaks between sauna procedures and have some easily digestible snacks. Fruits and vegetables would be the best option.Also, when in sauna you should be aware of loss of fluids and to compensate it you should drink a moderate amount of liquids. Excess consumption would cause excessive sweating and loss of minerals. Alcoholic beverages are not good for the self-control needed to “dose” sauna procedures and, if consumed at all, their drinking should be reserved for the time after having a sauna.Dosing of sauna procedures In order for a sauna experience to be one of enjoyment and beneficial to health, you should proceed from and observe your well-being. It is the only reliable yardstick to dose all sauna procedures. Humans have strong instincts of self-preservation and when we listen to and obey our gut feelings, we are guaranteed good and beneficial sauna experiences. Thus, introducing new procedures to broaden your sauna experiences should be based on how you feel and be gradual. For instance, those whose routines do not include body-strengthening dips in icy water and/or cold showers should first try cooling down after a good steaming session in the sauna with cool (ca 16–19 ⁰C) water. After you’ve grown accustomed to bathing in cold water, you may start lowering the temperature of the cooling water, if you wish, or even contemplate diving into a pit of ice and rolling in snow.The functions of body in sauna compensating for the alternation of cold and hot are comparable to an average training load. But even when exercising, you do not start with rapid spurts or heavy weights. Thus, it is only sensible to warm up before whisking or a serious heat session. To this end, you may want to sit/lie in the steam room, refraining from throwing too much water on the stones, and wait until you start sweating more profusely or your gut tells you to take a break and cool down a bit. Start your Iglusauna experience here: <a href="https://iglucraft.com/en/outdoor-saunas/">https://iglucraft.com/en/outdoor-saunas/</a>

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How to prepare for sauna and ensure a worthy experience?

As in lots of families in Estonia, we had a certain day during the week – Saturday when we had a sauna, whenever it was possible. Since we did not have a sauna, we went to our grandpa’s and grandma’s who were owners of a sauna, or visited public saunas. In my home town, Tartu, with its 100,000 population, there were five such communal sauna establishments.When I was 17, one August evening my aunt’s husband gave me a bundle of birch twigs and showed how to whisk – the proper sauna treatment. It is from him that I got my basic knowledge from, as well as the understanding that slapping your skin with birch twigs is more like a massage and not the vociferous, at times even heroic whipping I had seen in movies and often in communal saunas. Having received a basic training in whisking, I started polishing my skills on friends. During my very first sauna night, I accidently managed to do everything “right” (as it emerged later, after years of practice) and my friend and I experienced such a show of lights and such a sauna trip that has kept me disseminating and promoting sauna experiences to this day. However, over the years the thrills of sauna have made a way deeper into my psyche and “special effects” are no longer the most important outcome.During my studies in the university I became familiar with the students’ tradition of sauna with its main emphasis on drinking beer. I hid deep into underground with my sauna practices and organised sauna rituals only for a few select friends.It was also during the university that I became interested in why and how sauna procedures work. I was assured of what I had experienced from practice: that all effects of the sauna – relaxation, removal of residues, training of body’s defence mechanisms as well as potential sauna trips – are based on human physiology and psyche. Based on the reactions of our body and senses to the heating of the body and rapid alternation of the hot and cold environments. Through this, the benefits of sauna are accessible to all, irrespective of their origin or the climate zone in which they live. Sauna bathing practices with their variations are known to have existed all over the world: besides the habitats of Fenno-Ugric tribes also in Ancient Greece, Ancient Rome, Japan, and Turkey. Moreover, American Indians as well as the inhabitants of Central American high civilisations had their own sauna practices.After the university, friends and colleagues started to invite me – to further the academic network of communication – to introduce the living sauna tradition of Estonia. This is how my “underground” sauna practices found a way to the international arena where the sauna communities were mainly comprised of doctor’s students and professors from almost every corner of Europe. Later, when I worked at the Viljandi Culture Academy, I became interested in sauna heritage. I was surprised to discover that old folk traditions were extremely practical and complemented by a dose of the world view of bygone times and some spice from the then way of life. The mood in which people went to sauna and stayed in sauna was a central factor in sauna practices. The whole sauna procedure, oneself, family, other sauna goers, sauna spirits, ancestors were appreciated. Focus was on the outcomes of sauna procedures, healing. Exploration of the sauna heritage has opened the doors of the magical side of the sauna to me. And behind this door is the world like Alice’s in the rabbit hole. With its own characters and associations of which a majority still needs to be discovered. Even now, after almost 30 years of conscious sauna practice.Of recent, I have been introducing the effects and traditions of sauna within the framework of in-service training provided by the Viljandi Culture Academy of the University of Tartu and performing sauna rituals at Tartu Barge Yard as well as in saunas in Estonia but also in Latvia and Finland. There are people all over the world who are interested in sauna procedures and sauna magic. And they have been satisfied or very satisfied with the relaxation, stress relief and, in many cases, alleviation of back and joint pains as well as spiritual experience – irrespective of the nationality or race of the sauna goer.Satisfied sauna visitors keep me occupied with organising sauna rituals and away from my acquired speciality and applied research into the impacts of different policies of state whose results end up gathering dust on the infinite shelves of ministries.

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How did I become the sauna master

Having a sauna is one of the best ways to keep your body healthy and strong. Dosages of sauna must always be based on your health status. While it suffices for a healthy person to proceed from how he or she feels (*1), caution must be exercised both in case of high and low blood pressure.In such a case, you should take into consideration that the heat from sauna dilates vessels, causing the blood pressure to drop. However, in cooling processes the blood vessels contract and the blood pressure rises. Thus, in case of hypertension cooling processes should be limited to cool water (about 18 degrees or warmer), and in case of hypotension more caution should be exercised on the sauna bench.If you have low blood pressure, you might want to spend less time in the steam room at any one time and instead take shorter trips. In times between, cool down properly. You could take a cool/cold shower, submerge yourself in water or roll in snow, whatever is the best for you. In case of high blood viscosity (if the blood is “thick”) and varicosis (multiple varices), you should be aware of additional temporary loss of fluids and a potential risk of thrombosis. In such cases, consult with your doctor regarding any sauna procedures. A specialist should be consulted about sauna practices in aggravation phases of heart and chronic diseases. If you have fever, having a sauna is not recommended. Pregnant women should follow a “lighter” version of their sauna habits.Throughout millennia sauna has been a temple of health and a venue of magical rites in very different regions from Japan to Central America. And the tradition of sauna lives and continues to develop. Everyone has a chance to discover the part of sauna procedures they want to make their own. You just need to pay attention and listen to your body. This guarantees proper relaxation, relief of stress and cleansing. And there may be a bonus: a quick visit to the world of good thoughts, new ideas and magical moments.*1 Katriina Kukkonen-Harjula &amp; Kyllikki Kauppinen (2006) Health effects and risks of sauna bathing, International Journal of Circumpolar Health, 65:3, 195-205

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How does sauna affect your body?

As with any type of training, everybody needs to progress according to how they are feeling, i.e. being moderate at first, then gradually increasing the dose. The effect that a sauna session has on your body can be compared to moderate physical activity or training, but it is still recommended that you have one &quot;regular&quot; sauna session before whisking - enjoy it in good company with family and friends or by yourself :)In case of high blood pressure you should take caution with cooling processes and keep away from sudden temperature fluctuations. In case of low blood pressure it is recommended to enjoy shorter sauna sessions and to cool your face, head, and body with water. In some saunas I have even encountered ice buckets that serve this purpose.  So, in case of high as well as low blood pressure the golden rule is that if you consider your well-being, getting steamed is a truly pleasant experience and can only benefit your health.Several longitudinal studies have confirmed the link between going to the sauna and keeping the risks of blood pressure and coronary heart disease at bay. The reason here being the training that the alteration of hot and cold temperatures has your heart and vascular system. But also the fact that sauna helps to relax and decreases the levels of stress. Start your Iglusauna experience here: <a href="https://iglucraft.com/en/outdoor-saunas/">https://iglucraft.com/en/outdoor-saunas/</a>

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Q: How does sauna affect my blood pressure?

An important golden rule about sauna is: in order for a sauna experience to be one of enjoyment and beneficial to health, you should proceed from and observe your well-being.In order for the indicators of feeling to be reliable, it is recommended to avoid consuming alcohol and other psychotropic substances as well as antidepressants during sauna procedures. Consuming beer and other light alcoholic beverages that is a popular pastime in the Baltics, Finland and Russia should be postponed until reposing after the sauna. Even though a light beer has no significant effects on the body of an adult, it also does not provide anything necessary. And often one beer is not left with another or as old folk say: third time is a charm. Such amounts, however, are not good for riding the sauna highs based on the internal regulation of the body but instead start affecting adequate self-perception. I myself promote sauna enjoyment fully free of extracorporeal substances of pleasures since even after sauna procedures / rituals it is good to pay attention to what is going about with your senses.The state of mind achieved from the cleansing and relaxation of the body is a value in itself. At least two musicians who have participated in sauna rituals have found new melodies in themselves in this a way. And a former top athlete summarised the experience simply as follows: that sauna thing is sick – I get such good ideas.

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Alcohol and sauna rituals

What kind of effect does the 80 degree sauna have on viruses sitting in our nose, throat and eyes?In my opinion scientific research about how an 80-degree sauna can affect viruses within the human body is lacking at the moment.  However, there are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271332/">studies</a> confirming that increased temperatures (from 55°C) considerably accelerate the deactivation process of viruses. The linked article observed the virus of SARS-CoV or COVID-19.  As a result of the study, thermal disinfection at 60°C for 30 minutes, or 65°C for 15 minutes, or 80°C for 1 minute, was recommended for temperatures and exposure times to kill the virus.However, if the virus has reached the mucous membrane of the nose, throat, or eye, then the temperatures on these surfaces will not rise as high as needed to start the same processes. This means that we can use heat to disinfect different rooms and surfaces, but we cannot use heat to kill the virus in our bodies. In order to protect ourselves from viruses, we need to concentrate on different protective systems of the body, although virus free environments always have an advantage when staying safe and healthy.So, going to the sauna is mainly a preventative measure – working towards a resilient immune system. This helps to prevent you from getting infected with the virus and even if illness occurs, it is easier to fight off the disease or recover.Altering between hot and cold temperatures boosts and speeds up your metabolism, while sweating flushes toxins out of your body. The heat activates the immune system. At the same time, it is important to understand that in case of a fever (more than 37,5 °C) the body is taking its time to fight the disease / virus, and going to the sauna puts extra effort on the body and this might rather have a negative effect and weaken the system. In addition to the training of the body&#039;s protective system, hot sauna and altering between hot and cold temperatures also decrease levels of stress thanks to the different hormones (immunoreactive beta-endorphin, etc) that are released during the process. As we know, less stress also means better health and stronger immune system.This means that if you care about yourself and your close ones and act accordingly, following the hygiene, regularly using sauna, eating healthily, and ensuring a healthy balance between rest and outdoor activities, you have already done a lot to fight off viruses that are inevitable during this time of the year.Start your Iglusauna experience here: <a href="https://iglucraft.com/en/outdoor-saunas/">https://iglucraft.com/en/outdoor-saunas/</a>

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Q: What's the relationship between sauna heat and fighting viruses?

People have often asked me what a proper sauna experience is. How hot should the steam room be? How humid? How many steam sessions should you have? Twenty-nine years of engaging in sauna rituals are yet to show me the one and only way to have a sauna.Just the level of humidity varies massively in different types of sauna. In a Finnish-Estonian sauna, the hot stones are in the steam room and thus the room is dry (if moderately heated). Humidity persists for only seconds, depending on whether and how much water was thrown on the hot stones. In comparison, a Russian sauna is very humid since the stones that generate heat are hidden inside the chimney and the vapour comes entirely through an opening behind a trapdoor on the side of the chimney. And to get your body hot, lots of water need to be splashed on the stones through the chimney opening. However, the Turkish sauna is the most humid of them all where sauna goers basically are sat in a hot room saturated with vapour. At the same time, temperatures at the Turkish sauna are significantly lower than those in Finnish-Estonian saunas. It is quite natural since 75–100 degrees of heat in a dry sauna – considered by many to be the best kind of sauna – would in a Turkish sauna be comparable to hovering over a boiling tea kettle, risking to get burned instead of enjoyment. When measuring heat in a sauna, it should be taken into account that commercially available sauna thermometers serve mostly a decorative purpose and are not particularly precise. The results of measurement are also very much dependent on the height of the thermometer location..Nevertheless, based on physiological aspects some tips can be shared to help everyone find out which sauna procedures would suit them best. If there were a golden rule about sauna, it would be: in order for a sauna experience to be one of enjoyment and beneficial to health, you should proceed from and observe your well-being. This is the only reliable yardstick to dispense a “dose” to get steamed, slap the skin with birch twigs or bathe (to cool yourself after steaming in a shower, water or snow). Even if someone were to want, for whatever reason, to test their limits of tolerance, they should proceed moderately and with respect to their body. If you stick to this rule, you are guaranteed a pleasant and healthy sauna experience.

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How to get a proper sauna experience?

Q: Is it healthy to exercise in the sauna? How about yoga or other types of exercise?Bikram Yoga practice suggests that 40 C degree sauna and 40-60% humidity is the perfect combo that allows for your muscles and ligaments to relax, enhances the toning and stretching of ligaments and joints, enables oxygen-enriched blood to reach every cell, and helps to achieve the maximum effectiveness of asanas. The flexibility of the body increases even further in the sauna, while enhanced sweating boosts metabolism. Therefore, a well-ventilated and moderately hot sauna is perfect for conducting different yoga practices.At the same time, it is important to take notice that physical activities in the sauna should be limited considering the loss of liquids and electrolytes (especially Na+, K+ and Cl-). Such a loss calls for the consumption of compensating liquids like mineral water (or sports drinks) that should be consumed with small sips while keeping the drink in the mouth for a few seconds before swallowing - for the essential minerals to start digesting.  At the same time, consuming liquids with no minerals only enhances sweating and might cause discomfort and even muscle cramps. It is not recommended to do yoga in the sauna in case of low blood pressure, as in the heat blood vessels dilate and blood pressure drops even further. The golden rule of sauna - that you should always pay attention to your well-being - also applies to training. If you listen to your body, you can enjoy great flexibility and increased effects of asanas without discomfort. I have met different people who practice meditation and yoga in the sauna during my 32 years of experience with sauna rituals. They have all brought out that the effects of yoga and meditation in the sauna are faster to come and results more concentrated. Start your Iglusauna experience here: <a href="https://iglucraft.com/en/outdoor-saunas/">https://iglucraft.com/en/outdoor-saunas/</a>

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Should you exercise in the sauna?

Cold water swimming or winter swimming is a training that strengthens the resilience and protection systems of your body and similarly to the sauna, and its sudden changes in temperature, the flood of helping hormones brings along an intense feeling of well-being. At the same time, it is important to pay attention to the fact that cold water swimming brings along an extreme sense of excitement that causes the blood vessels in the skin to rapidly close and your heart to begin working harder, and as your muscles receive less blood flow and oxygen you are facing the danger of muscles cramps. In most cases, especially in case of insufficient preparation, shortness of breath might also occur.Therefore, winter swimming and sauna can be seen as two members of the same family, but the general adaption reactions in case of winter swimming are substantially greater than with the sauna’s cold-hot experience, and require previous physical as well as mental preparation.  Only the thought of taking a cold dip into the icy water, not to mention swimming, is too much to take for most of us. Going to the sauna can be a wonderful springboard to any beginner cold water swimmer – you can always warm yourself up in the sauna. In addition to the sense of security, sauna also allows your muscles to adapt to the shock of cold without being scared of muscle cramps.The main advantages of the cold water swimmer’s sauna experience was summarised by my good friend Andrei Kulagin, who is one of the leaders of the winter swimming culture in Tartu (the second biggest city in Estonia): “Swimming in the cold water gives you a great sense of pleasure. But if you also wish to spend quality time with similar people and speak about the matters of the world, then sauna is the perfect place to do that. Otherwise, you wouldn’t, would you?”Start your Iglusauna experience here: <a href="https://iglucraft.com/en/outdoor-saunas/">https://iglucraft.com/en/outdoor-saunas/</a>

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The benefits of cold water swimming combined with sauna

The sauna season is just beginning! While sauna seems like an obvious choice in the winter time, because who wouldn&#039;t like to escape the humidity and cold, sauna in the summer, on the other hand, is a very reasonable choice.The fact that the sauna is used happily both in the summer as well as in the winter, even in the Mediterranean climate, may be assumed on the basis of a historical fact that by the 3rd century, approximately 850 saunas or terme were built in Rome - the centre of indulgence of the era, or sudatoriums, were heated up to 70°C. But why on Earth? Here are 7 excellent reasons why sauna is a great choice in the summertime.1. Sweating, sitting on the sauna bench - deep cleansing of the body. In order to keep our body in the best possible condition, we must be able to get rid of residues on an ongoing basis, some of which accumulate under the skin and can only be excreted during long-term sweating. Especially in the summer. It can be successfully and pleasantly done in the <a target="_blank" href="Iglucraft sauna">Iglucraft sauna</a>, which does not require to heat the steam room too hot. To sweat properly, moderate heat (approx. 70°C) is sufficient, at which it is nice to sit on the stage for a long time or, if the dimensions allow, also to lie down. Steam could also be created by pouring water on the hot stones of a sauna stove very moderately so that condensation does not block the sweat glands. The possibility to beat yourself with the whisk of twigs is like a cherry on top of a cake, which can be applied, in order to raise the body temperature even more to activate the function of the skin and the intensity of sweating.

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2. Fresh twigs / herbs bound together in the sauna whisk, which are freely available only in the summer, fill the steam room with a pleasant aroma. Also, the active ingredients of herbs are usually the most intense in the recently collected whisks. According to the folk medicine, many different herbs may be bound into whisks, the use of which has traditionally been varied. However, it is certain that massaging the body by beating it with whisks helps to transport the heat into deeper layers of the skin, it intensifies metabolism, lymph and blood circulation and improves skin elasticity - thus, it has a rejuvenating effect on the skin. The impact is especially noticeable immediately after the sauna, but with frequent sauna visits, interaction with relaxation and reduction of stress, the duration of the rejuvenation treatment is more durable.3. Muscle relaxation after intense physical activity, effort. Traditionally, in Estonia, the sauna was heated after each working day, when the body had to put up with extreme load performing the field work. Nowadays, the source of muscle tension has become sedentary work and lifestyle, as well as physical exertions during trainings and hikes, after which the heat of sauna is a great way to relax tensions in the muscles. Once again, there is no need to try to create extreme heat. Rather, it is recommended to contribute to a longer stay in the steam room, upon which the effect will be long-lasting and relaxation more thorough. The massage performed by beating oneself with the whisks is also of a great help, especially if it is possible to entrust somebody else with the task and at the same time lie down and enjoy oneself.4. Cardiovascular training. The influence of self-heating and subsequent cooling in the sauna is like a massage of internal organs and blood vessels. In the steam room, the blood vessels dilate, the heart activity intensifies, oxygen-rich blood is directed from the &quot;reserve&quot; of the internal organs onto the surface of the body to support cooling processes, sweating. The opposite process takes place when plunging from sauna to a much cooler environment - a pool or a body of water or pouring oneself over with cold water. The blood vessels narrow, the heart activity intensifies as a result of a shock and then slows down to a considerable extent. The whole process strengthens the heart and improves the elasticity of blood vessels, which helps to prevent / alleviate hypertension, especially if you can use spring water for cooling. In summer, it is also possible to stay in the water for a longer period of time after taking a steam bath as if floating in the mother&#039;s womb, which is an extremely relaxing and sometimes even ecstatic undertaking. This sort of luxury, though, can be afforded only in a perfectly warm water, instead of plunging into an ice hole during the winter or in a water body during the autumn or spring coolness.

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5. Stress relief, holiday travel. If, after an active day, it is possible to take a steam bath in the sauna, let the heat warm your body, sweat, massage yourself with fresh, pleasantly smelling whisks and then cool down, by plunging into a natural or artificial water body or, in their absence, taking a cool shower, the body&#039;s defence mechanisms activate. Intracorporeal hormones, which come to the rescue in a stressful situation, should ensure the stability of the body&#039;s functioning and find a solution in case of the emergence of any problems. Anyhow, since we have already relieved the muscle tension in the steam room by pleasantly massaging the body with the whisks and then only simulated a stressful situation by alternating cold and hot, we have tricked our body to obtain a lot of extra relaxation. It is also not uncommon that after the relaxation of internal tensions one reaches unprecedented peace and bliss, or in other cases be brought to ecstasy, lying and meditating alone in the sauna. 6. Improved skin, which tends to be a problem especially during hot summers. The intense and controlled heat of a sauna stimulates circulation within your body. This helps remove dead cells, relax facial tensions, improve skin elasticity, and detoxes out unhelpful bacteria. Ultimately leaving your skin refreshed, nourished, and glowing.

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7. Sauna - an enjoyable social pastime that is always special. One goes to the sauna only in a good company, leaving all worries behind so that one may feel free and unforced. Such wisdom has been shared mouth-to-mouth for centuries. By doing this, all the tensions in the body and mind may be blown off in the four corners of the world, in order to relax, to be purified. In this peaceful mood, special sensations and experiences of wow-effect have occurred that are good to be shared with friends and loved ones.This how special and trusting the atmosphere may become in the sauna may perhaps be illustrated by a memory of mine, when once during another sauna seminar that I was holding in Saaremaa, a former manager of an agricultural holding came up to me and said that all the agreements concluded in the sauna at the time worked and lasted long, thus there was no need to write them down.

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Iglusauna is not just about the design and craftmanship. Iglusauna can be the landmark in your garden or an expression of your mindset. The steam of Iglusauna is famous at home and abroad. Due to its curved shape steam travels upwards to the ceiling, drifting softly downwards and filling the entire room and enveloping those relaxing on the bench.<a href="https://iglucraft.com/en/outdoor-saunas/">View all Iglusaunas</a>

Why Sauna in the Summer?

We seem to concentrate too much on our body’s physical health. Although significant, some of the strongest factors in living a long healthy life are often neglected, i.e. our mind’s health, especially in the turbulent and unexpected times like these. Sauna is an essential method for relieving tension that can help enhance your mental health in turn. So, how can sauna help with more healthy emotional wellness?The effects of sauna are based on the physiological and psychic reactions of the body. These are expressed as a response to heating as you sit or lie or whisk in a heated room. And also to the drastic alternation of the hot and cold when you cool yourself in the water, shower, snow, or cold air. Research even shows that because of the sauna, you can feel euphoric. Saunas are kind of stressful on the body, but to deal with it the brain creates and releases more euphoric hormones. There will also be a fast and strong antidepressant effect triggered by a single session, so if you use a sauna daily, you will end up being consistently happy. Therefore, the alteration of the temperatures in the sauna can really support people who fight depression. Regular sauna sessions are also found to contribute to relaxation and impact on mental health by allowing you to avoid the external world’s uncertainties and complexities. When speaking of anxiety and stress levels, regular sauna decreases cortisol levels, the main stress hormone in your body. The excessive sweating induced by the sauna often decreases the level of frustration and enhances relaxation.Sauna also induces better sleep. Having well-rested sleep is the most important thing you can do to increase your memory and cognition. Having high-quality deep sleep is vital to optimum brain function and mental health and one way to experience is to use sauna regularly. With soothing heat that penetrates deep into the skin, sauna sessions help relax the body tremendously. You will find that sleep comes easily and will last throughout the night.At the same time bear in mind that you should go to the sauna only when in good company. The effects of sauna derive from relaxation and we can relax in a situation where we do not have to hide behind roleplays and masks and hence the importance of the sauna company. This is the origin of the saying that in sauna all are equal, be you a king or a pauper. And once you step over the threshold of the sauna door, all the hatred and ill blood must be left behind. Just as important is the mood you have when preparing to go to the sauna. Thus, it would be perfect that you were not pushed for time to be somewhere else both while in sauna and after having a sauna.The intensity of the sauna experience and the very humanity of both its invigorating effect on body’s defence systems and broadening effect on the mind are the reasons why sauna traditions are timeless and known all over the world. Sauna has been enjoyed by indigenous people as well as very different civilisations in the Orient, Europe, and Central America. And although every tribe and nation has their own sauna traditions and each sauna goer in turn has their own practices, based on the universal physiological and psychic properties of the human body and mind, some things can be underscored that one should pay attention to in the sauna.Also, traditionally, after-sauna time was taken to spend with yourself, guests and family. It is an old folk’s belief that after sauna no work should be engaged in. Those who broke that rule could expect to suffer ill fate and their toil would have no blessing. If you take the time and give yourself an opportunity to enjoy a “new reality” stemming from the relaxation of the body and tranquillity of the mind, then sauna offers relief to stress for sure and some wow experience from time to time. Just as you start hearing the sounds of nature once you have left the noise of the city behind, this change in pace offers a chance to notice what goes on in your mind and consciousness. This also explains the new ideas and magical experiences of those that participate in sauna rituals.All in all, emotional health isn’t going to cure itself at the end of the day. In order to reinvent yourself as a better, more optimistic, and more grateful human, you need to take action. In preserving and creating well-being, <a target="_blank" href="https://iglucraft.com/en/outdoor-saunas/">saunas</a> are a must. It can be difficult to sort out mental health, but you can accomplish it in your daily life with the right actions, though.

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Iglusauna is not just about the design and craftmanship. Iglusauna can be the landmark in your garden or an expression of your mindset. The steam of Iglusauna is famous at home and abroad. Due to it&#039;s curved shape steam travels upwards to the ceiling, drifting softly downwards and filling the entire room and enveloping those relaxing on the bench.<a href="https://iglucraft.com/en/outdoor-saunas/">View all Iglusaunas</a>

The surprising effects of sauna on your mental health

No one knows exactly when and where did this sauna tradition start, but being naked in the sauna is something that true sauna lovers would never question. In the Fenno-Ugric languages, the word „leil“ (the water vapour rising from a sauna heater or hot stones) has been used since at least the 3rd millennium BC. Originally in cave saunas, but also in the still quite common chimneyless smoke saunas, there was no bigger source of light than just a door and later also a small window. So being naked would not have been an issue :)Going to the sauna was a very sacred act and it was done only together with the most close ones. It is likely that the whole act was ritualized, as is indicated by the preserved sauna customs, beliefs and general respect for the sauna, which clearly runs through the entire verbal tradition.Nowadays, the most important arguments - whether to be naked in the sauna or not – are first and foremost the physiological ones. The fact is that the body needs the possibility to actively skin-breathe to cool down and sweat, which is why clothing is a distracting factor. It is also ideal for full enjoyment of the sauna when you are free from the need to play every-day social role-play games. In other words, in order to achieve the best relaxation, it is good to go to the sauna in the company of those who don&#039;t see nakedness as a problem.However, such conditions might not always be perfect and therefore cultural-traditional-habitual differences might not allow us to feel good completely naked. In such cases, the following principle can be followed: cover yourself as little as the situation and the company currently allows, so that everyone could focus on relaxation in the sauna. However, it is highly recommended to use a bath towel made of natural materials or a light bathrobe for this purpose, and to avoid synthetic swimwear and bikinis, which significantly inhibit the skin&#039;s breathing.For decades, I have been organising sauna rituals for people from very different nationalities and cultural backgrounds, and mostly, after hearing the explanation of why and how, people tend to either trust the tradition and be naked or cover their groin area with a sauna towel. In the rest area a sauna towel or a bathrobe is used, so that everyone would feel comfortable.

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Iglusauna is not just about the design and craftmanship. Iglusauna can be the landmark in your garden or an expression of your mindset.The steam of Iglusauna is famous at home and abroad. Due to it&#039;s curved shape steam travels upwards to the ceiling, drifting softly downwards and filling the entire room and enveloping those relaxing on the bench<a href="https://iglucraft.com/en/outdoor-saunas/">View all Saunas</a>

Iglusaunas

Should you be naked in the sauna?

Going to the sauna has always been linked to an evening activity, where both the relaxation of our body and mind happens either after an active day or week, training or strenuous physical activity.The heat and steam of the sauna alleviate muscle tension, activate skin &quot;breathing&quot; and sweat out all the toxins, all of which can be boosted with whisking or the Parenie (a thermal massage using leafy and fragrant bundles of birch twig) skin exfoliating and mood-enhancing, soothing aromas. After the steam and hot/cold alternation create a &quot;stress effect&quot; on the body, which further strengthens the protective mechanisms. With the help of the body&#039;s internal chemistry the heart calms and the mind plunges into the processes of recovery and relaxation – all of which can be maximised by lying down immediately after and allow yourself some me-time. Lying down on the hard surface is recommended, taking on board the after-sauna effects.But is it possible to get the opposite effect from a sauna by starting the day with &quot;quickly charging your batteries&quot; before immersing yourself in the daily hustle and bustle?Yes, with a capital&#039; Y&#039;! And it doesn&#039;t take much - just a few small but essential changes in the sauna routine and the right mindset!Below you will find some great ways to rouse your internal resources.The initiative requires pre-tuning to smoothly and efficiently redesigning your sauna experience. Pre-tuning or one&#039;s conscious preparation and commitment to results is no stranger for those who have experience in training or practising a sport. Also, when getting ready for intense exam sessions or when preparing for important tests. And, of course, for those who engage in spiritual practices that require concentration and directing attention.

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The process of pre-set can be very individual. Each of us has developed methods of collecting ourselves and committing to the result. To face the challenges that require effort over time, to achieve stability, it is usually good to be aware of all your preparative actions. They typically contain self-input. Formulate and visualise the desired result with some focus on an accompanying activity to succeed in this. Often the simultaneous activity is the action of writing down your purpose. If you desire to dynamically engage the subconscious to your self-attunement, one option would be stimulating your imagination whilst falling asleep. Be it in any format you wish. It depends on whether you work best with your feelings (as a visualiser) or you are are a &quot;more grounded&quot; (an indicative) person. But it could also be a healthy mix of great visuals with subtitles. Whilst we are falling asleep when everyday reality has begun to slightly &quot;blur&quot;, the different parts of consciousness come into contact by exchanging information (Carl Jung), and so the subconscious can start working for itself. Imagine this as installing your subconscious with a line of commands that can be activated when you most need it and help you focus and engage your internal resources.If your battery-charging sauna rituals have already become regular, it is good to reiterate some awarenesses, right here and now, that hold the clues to ensure presence and avoid habitual behaviour. The development of habituality reduces the positive effects of the sauna and the intensity.It&#039;s common sense that sufficient sleep is a prerequisite for freshness. But since sleep deprivation can also be compensated for at the expense of internal resources, constantly catching up with sleep is not usually sustainable.

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Breakfast should be light and healthy. Something easy to digest. Since the options are endless here, the only advice would be that if you can go to the sauna and cool down in less than half an hour, it is advisable to take a meal after &quot;charging your batteries&quot; so not to burden your body with digestion and &quot;reserve&quot; blood circulation for heat regulation. Unless your breakfast is very ascetic and digestion is not a significant burden, it is good to take daily food with a flying start after the sauna.The morning sauna could be heated to the degree that the aromas could fly off the stones and temperature should be a maximum of 60C (140F). If necessary, it is recommended to cool and ventilate the room. Fresh air is always welcome in the sauna, but especially in the process of morning sauna to avoid &quot;oxygen debt&quot; and possible drowsiness.

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It is recommended to stay in the steam room only for sufficient/light preheating time. Experienced winter swimmers also pay good attention to warming the feet so that the body is evenly warm but not necessarily hot. Therefore, it is best to bring your feet up to the same level as the rest of your body because the temperature in the lower spheres of the steam room is significantly lower. Lying down would inevitably lead to complete relaxation. It is difficult to determine the exact recommended time in the sauna, but about 5-7 minutes is usually enough. Be sure not to have a &#039;roasting head&#039; feeling.Essential oils or infusions stimulating natural aromas help create a mood and atmosphere. Intense smells quickly and effectively help affect the state of mind and emotions. And since there is no right or wrong in what&#039;s a good taste or smell, everyone needs to identify the scent they would like to start their day with or, if you go with the sauna with a group of friends, agree on one that suits everyone.

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However, some smells are known to be more effective to start your day, such as lemongrass – whilst it&#039;s intense but not too intrusive, homely but not too mundane. The world of stimulating scents and combinations of scents is endless, and it shouldn&#039;t be difficult to find several favourites. The aromas of rosemary, eucalyptus, juniper and citrus fruits could be some on the menu. From time to time, it might be good to vary the scents to keep the daily start-up sauna new and thus keep your mind alert. At the same time, you should avoid throwing too much water to the stones, as very little is enough to fill the sauna with invigorating aromas.Once the body has been preheated in the sauna, the central part of the start-up process is self-tipping with water or, if possible, a quick dip in cool water if desired. However, to get a shock effect that activates protective reactions, it is enough to immerse yourself in the water only for a second. It is advisable to leave the head to be submerged last so that the body can absorb and adjust to the shock first. Watering the head helps to completely cool the body and create a balanced reaction.It makes the process easier for novices to have a mindset of a hot sauna being immediately at hand. Dipping into an ice hole has even started to appeal to some who cannot bear the idea of cold.In colder environments, whether under running water or immersed in a body of water, a process of &quot;start-up&quot; takes place. The sympathetic nervous system, which is responsible for the characteristic state of arousal, is activated, resulting in constriction of the blood vessels under the skin and an increase in the amount of blood in the large blood vessels, resulting in an increase in heart rate.It is comparable to moderate exercise, but you should always consult your doctor before performing the cooling phase in case of any heart and/or blood pressure problems.Immersing oneself in cold or even icy water or taking a short bath, one must be prepared for a rapid change in heart rhythm (&quot;palpation&quot;) and in some cases, for a significant increase in breathing. However, it lasts only for a second and the process is compensated by a flood of adrenaline, endorphins, noradrenaline and beta-endorphin, which on the one hand have a calming or even detoxicating effect and a mobilising effect on the other. At this point, pre-set will become helpful in focussing on the mobilising effects of the body&#039;s defence system and choose freshness, alertness, and a good (and often highly elevated) sensation.

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For those who have not been exposed to this experience before, starting with a cold shower or pouring cold water over yourself is recommended. Avoid any extremes! Kickstarting your body protective mechanisms with a morning sauna, getting out of your comfort zone is necessary, but be aware of testing your boundaries sensibly. Should you wish to start practising ice water dipping or start winter swimming, it must be done gradually. It is pretty easy to apply a step-by-step regime in temperate climates because of the body&#039;s &quot;heat retention&quot; - as the weather cools, water begins to cool gradually, too.Since the body&#039;s reactions to a sudden change in temperature can be very individual, and the sense of co-ordination can change very quickly, it is strongly advised to have company to help you get out of the water for the first time when going from a sauna to a cold body of water.You could also start training your body in cold water, either in shallow water or in the immediate vicinity of a specific support point, such as a dock with a ladder. But, again, preliminary gradual preparation is required for more extended stays in the water.If an attractive body of water is not available or entering one makes you feel uneasy, a great alternative would be starting by rinsing yourself with plenty of cold water or devoting yourself to a cool shower.After the experience when enjoying the energy rush from hormone-lease and the feeling of pleasant awakening feeling from and detoxicating has peaked, you could pop back into the sauna for a few more minutes, recharge your batteries with a full-bodied cloud of aromas, and then move on to the day.Sauna is a place to keep a healthy and reasonable pace and mindset. Therefore, the whole procedure should not take more than half an hour. As for more profound relaxation, a private space, silence and natural background sounds are recommended. For kickstarting your senses, communication with others and doing pleasant activities are more suitable.

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In addition to feeling well, a morning sauna serves as training of internal organs and body defence system. The cold water shock intensity and the calming strengthen the heart muscles during heat regulation, blood transfers &quot;massage&quot; the blood vessels, which helps maintain their elasticity and prevent blood pressure problems. In addition, the shock reaction stimulates the nervous system and activates/enhances the production of hormones that maintain homeostasis and the functioning of the immune system.To conclude, yes - it is possible to get hormones to play part in both the relaxation and stimulus through the body&#039;s defence mechanisms utilising the changing of the hot temperature of sauna and the cold. Small manoeuvres like taking a sauna and self-attuning will allow you to radiate and divide the energy you need for an active day and leave some for evening sessions that calm and mediate experiential information - to filter the relevant from irrelevant and reposition where we put emphasis in life.Smooth saunaing!

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Iglusauna is not just about the design and craftmanship. Iglusauna can be the landmark in your garden or an expression of your mindset.The steam of Iglusauna is famous at home and abroad. Due to it&#039;s curved shape steam travels upwards to the ceiling, drifting softly downwards and filling the entire room and enveloping those relaxing on the bench.<a href="https://iglucraft.com/en/outdoor-saunas/">View all Iglusaunas</a>

Morning sauna - the battery charging sauna

Undoubtedly, one of the most embracing procedures in the sauna tradition is pouring water on hot stones. The profound importance of this practice is emphasized by the fact that the Finno-Ugric tribes have preserved the word &quot;leil&quot; in their languages almost in its original form despite the millennia-old divergence of paths. The Udmurtian word &quot;lul&quot; (&quot;leil&quot;) also carries a meaning of &quot;breathing&quot; and &quot;soul&quot;, as does the Mansi word &quot;lil&quot;. Handi word &quot;ļiļ&quot; means &quot;life&quot; and &quot;vitality&quot;. Thus, steaming the sauna room has been associated with both the world of souls and the force of life.Throwing water (or an infusion) on the hot stones will circulate the air in the sauna and swiftly increase the humidity of the air. It depends, of course, on the quantity of water thrown. In any case, the action of the water vapour increases the heat sensation, so doing it in moderation is the way. Mind to only throw hot or warm water on the stones to not &quot;frighten&quot; them and build up the experience step by step. A measure of a ladle-full (approx. half a glass of water) to start with should be sufficient to get a quick initial feel of the temperature of the stones and whether &quot;to brace’&quot; or embrace the steam. Then the procedure can be repeated at the desired pace. Always drizzle the stones slowly and distribute the water evenly between them

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The water should be warmed up or be hot, to which you could add essential oils for a more aromatic atmosphere in the steam room. You could also use herbal extracts or water infusions for drenching the birch twigs. Avoid any other leaves or herbs of the water bucket landing on the hot stones whilst steaming up the sauna room.To make herbal infusions, the necessary plants may be left in hot water until the active ingredients of the plant are released. Mint, blackcurrant, juniper and birch are most widely used. However, the tradition and favourites of the use of herbs vary greatly depending on whom you ask – so feel free to find your favourites!Throwing hot water on the stones, your body will be coated with the condensation from the steam, which will slow down your body’s perspiration – to avoid that, start by first letting your own sweat to be released so that the detox process could be released, continued by some more hot steam and whisking. The length of sauna enjoyment is up to each of our own preferences. The entire <a target="_blank" href="https://iglucraft.com/en/outdoor-saunas/">sauna</a> experience should be enjoyable from A to Z – it’s only then we can achieve the extent of pleasure and relief of stress the sauna experience is what it is destined to be.Smooth, sublime, and spiritual saunaing!

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Hot stones, steam rooms and a ladle-full of etiquette

A good sauna is an enjoyable place where rational design and magic become one. It would be easy to talk about the technical side of building a good sauna, but as strange as it might sound, we assure you that the mystical side of the sauna is equally essential. The combination of the two will define your future sauna experiences. To be more precise – we cannot emphasize enough that you must trust your gut feeling when building your own to every last detail.Below you will find some things to look out for in a ’good’ sauna design. The basics - the sauna heater must match the dimensions of the sauna room. The heater manufacturers provide the recommended dimensions of the heater compartment in the product description, but it is important to pay attention to a few critical details. Better and more powerful sauna steam comes off from large rocks, and the more, the better. So small stoves with powerful electric stoves, which seem to heat relatively large spaces quickly, are not very practical, as the steam they provide is usually fierce and short-lived. A small stove must be able to gather plenty of heat because of fewer stones and pouring water over them will cool down them quickly. Therefore, the heater should be at least a minimum capacity, as suggested by the manufacturer&#039;s specification and with plenty of large stones to ensure a greater accumulation and radiation of heat from the rocks.Should you opt for a pricier wood-burning stove, it can add some natural charm to the sauna. It starts with heating and pre-tuning your awaited sauna session. A parallel with the ancestral world, everything experienced in the sauna was like a call for contact with the unseen world. Plus an aesthetic: a log fire, the smell and sound of burning and crackling wood ... and something else. Something else looms in the far corners of our consciousness. It is activated similarly, like long expeditions into the unknown, the wilderness, the rapids, sailing the endless waterways or going foraging, fishing or hunting, almost like a distant memory of those times when we depended on and lived off seamlessly of nature and its gifts.For a satisfying sauna experience, good ventilation is a must. The oxygen-rich air during a long sauna session, together with the heat, warrants a good rest and relaxation. Ideally, regulating air circulation naturally would be the best way. This can be done by installing openings for the inlet and outlet of fresh air, depending on the location of the heater. However, if that is not an option, installing a ventilation system is necessary. A window in the sauna room is a big bonus because it provides a quick and most efficient solution to the need for air exchange.You&#039;re in luck if your sauna room can accommodate space in both length and width to lie freely on. Only sitting down in a sauna, your head will inevitably get hotter than the rest of your body, especially compared to the soles of your feet. By contrast, lying down vertically in the sauna allows you to relax properly in the even spread heat. Now a bit about safety - positioning the seating area and the heater must comply with fire safety requirements. Also, the air circulation rules must be observed so that the hot air from the heater is circulated as evenly as possible throughout the sauna. The best designs whilst designing the sauna are avoiding corners and making it as curved, convex, and oval as possible.Whilst we talk forever about how to heat the sauna, it’s essential to consider where and how to cool down! Based on the body&#039;s natural defences, the healing and relaxing effects of a sauna we are all after are particularly powerful when there is an opportunity to cool down properly. Water plays a vital role – float weightlessly and let it carry you. If there is a natural or artificial body of water or a swimming pool nearby suitable for this purpose, you’re in luck. However, in the absence of one, the best solutions are those where you can at least be able to dip yourself knee-deep in water. Indoor pools, barrels, buckets, or even inflatable pools in the garden can do the trick – we let you be creative here!Bless!

Jan Seepter

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