When entering the sauna, you can set the hourglass. Leave your slippers outside the sauna. Please use the designated towel in the sauna.

Breathe through your nose. Not deeply. Inhale through your nose, initially shallow, then deepen your breaths. Avoid unnecessary talking and movement; let your body rest in the sauna. Close your eyes often or keep them closed.

Sauna sessions should be short but intense. The time spent in the sauna should not exceed 15 minutes; some people prefer lying down, while others prefer sitting. Lying down provides a pleasant, even warmth, as the entire body is in the same temperature range, and temperature differences on the skin surface equalize more quickly. It is warmer in the upper parts of the sauna. Trust your feelings. For children, the sauna session should be shortened to about 5 minutes.

Do not stand up abruptly. If you want to get up, start moving your limbs first; if lying down, sit up and massage your body before standing. In the last two minutes, you should sit up so that your blood circulation gets used to the vertical position and the blood does not rush to your legs suddenly.

After thoroughly warming up, cooling follows. Before that, it is necessary to rinse off the sweat from your body. The cooling pool will enhance your sauna experience. If you have high blood pressure, avoid plunging into the cold water pool. Cooling the nape of your neck is essential. Repeated use of cold water trains your blood vessels and increases your body's resistance. The more hardened individuals do squats in the pool, while others just cool off and quickly hurry out. After cooling off in the pool, take a shower.

Before re-entering the sauna, take a short rest. You can use the comfortable environment of the relaxation room for this. Listen to relaxing music and immerse yourself in a feeling of relaxation.

We recommend repeating this cycle 3 times. During sauna sessions, it is crucial to replenish fluids. Suitable options include plain water, mineral water, or juice.