Benefits of the Sauna

Heat Exposure -Sauna

Purpose

• Increase aerobic ability through cardiovascular adaptations
• Induce parasympathetic state (if low stress)
• Enhance thermoregulatory ability
• Decrease joint and muscular pain

 Equipment Needed

• Dry sauna

Instructions

1. Hydrate well before entering the sauna and if necessary, take a glass of water in with a pinch of sea salt in it
2. Target temperature is 175-220° F
3. Sit in the hot sauna for desired time (~10-30 minutes)
4. The duration will depend on temperature and individual tolerance
5. Use controlled breathing (nasal if possible) and meditation to regulate the stress response
6. Leave the sauna if you begin to feel lightheaded, claustrophobic, or ill
7. Sit and breathe for 2-3 minutes post sauna as your body temperature cools
8. Use a cold tub or cold shower to cool body temperature

Coaching Tips

1. Use slow breathing to control the stress response
2. Slow your cadence with every breath and focus on the inhale and exhale
3. Perform light stretching or mobility if you like
4. If the goal is recovery get out before it gets stressful
5. If the goal is stress stay in just past the point of discomfort
6. BE SMART