Traditional Saunas

Feeling fatigued, slow, or experiencing muscle discomfort?

Frequent utilization of traditional saunas has been demonstrated to extend life expectancy, enhance cardiovascular well-being, diminish inflammation, promote muscle recuperation, and aid in bodily detoxification.

This contributes to heightened muscle relaxation, ultimately fostering overall bodily relaxation. It triggers the formation of new neurons and elevates endorphin levels in the brain, leading to reduced inflammation and a quicker recovery process.

Available at: Sunshine coast, Brisbane
for 20 min total
Group bookings available

Benefits of Traditional Saunas

Managing body temperature, known as thermoregulation, is the body’s method of preserving equilibrium. Inside the sauna, the body enhances blood circulation to the muscles and prompts sweating as a means to dissipate heat. This mechanism consumes a substantial amount of energy and is why sauna usage promotes relaxation and augments sleep quality. If you ever encounter difficulty falling asleep, consider trying a sauna session 2-3 hours before bedtime to experience the effects firsthand.

Research suggests that saunas can enhance the production of human growth hormone (HGH), crucial for muscle and tissue repair.

Saunas possess the ability to alleviate delayed onset muscle soreness (DOMS) and tension, thereby expediting the recovery process after a workout and better preparing athletes for subsequent workouts.

Provide Pain Relief and Improve Mobility

The heated environment encourages the release of anti-inflammatory compounds, leading to diminished pain and increased flexibility.

As per a study, sauna therapy exhibited a reduction in markers of oxidative stress, a potential contributor to inflammation. Regular therapy sessions over time could yield life-improving benefits, positively impacting overall well-being.

Improve Sleep Quality

Heat therapy induces the release of endorphins, providing relief from pain and muscle soreness, while fostering relaxation and enhancing sleep quality.

A sauna session can have a notable impact on sleep patterns.

By increasing your core temperature in the sauna or steam room just before bedtime and then stepping out to allow rapid cooling, your body experiences a temperature drop that prepares you for a deep and restful sleep. The combination of warmth and solitude also contributes to relaxation and unwinding.

Promote Cardiovascular Health

The elevated temperatures in high-quality saunas (around 80 degrees) are thought to contribute to enhanced cardiovascular well-being. In a sauna, the heart rate may increase up to 100 beats per minute during moderate temperatures and up to 150 beats per minute during hotter sessions, resembling the increases observed during moderate exercise.

In a study involving 19 healthy adults, the effects of a single 25-minute sauna session were found to be comparable to those of moderate physical exercise in terms of cardiovascular measures. Similar to the benefits of exercise, regular sauna use typically leads to improved blood pressure, endothelial function, and left ventricular function, while also reducing inflammation.

Rejuvenate Your Skin

Regular use of saunas and steam rooms can yield a remarkable effect on the skin and its overall appearance. The interplay of steam, elevated temperature, sweating, and enhanced circulation stimulates collagen reproduction, offering substantial benefits for the regeneration of skin cells while deeply cleansing and revitalizing your skin.

Facilitate Stress Relief and Relaxation

Steam rooms provide profound stress relief through various avenues. The warmth, seclusion, and elevated temperature collectively induce muscle relaxation, improve circulation, and stimulate the release of endorphins.

Pro tip
To make the most of this protocol, ensure to hydrate with at least 500mls of water before going into the traditional sauna and continue to hydrate both during and after your protocol.

Try one of our Traditional Sauna protocols

We have combined Traditional Sauna with other equipment into specialized health protocols


38 mins
  • Sauna: 20 min
  • Contrast therapy: 18 min
  • Cold exposure: 3
The initial increase in body temperature in the sauna encourages the body to cool itself down through increasing blood flow and heart rate, contributing to cardiovascular conditioning, similar to the effects of moderate exercise. In combination with the traditional sauna, the contrast pools work to constrict (in the cold) and then dilate (in the hot) the blood vessels, creating a pumping like mechanism. These changes in blood flow over a contrast session, stimulates neurogenesis, increases endorphins levels, reduces inflammation, and accelerates muscle recovery.


1 hr 20 mins
  • Sauna: 20min
  • Contrast therapy: 18min
  • Compression: 30min
Our Refresh protocol has been designed to help set people up for their best performance both physically and mentally. The bodily adaptations experienced during the initial 20 minutes of the traditional sauna have been shown to increase endurance, reduce inflammation and aid in relaxation which are all essential in improving the body’s ability to perform at its best. Paired with the improved blood flow and circulation offered by contrast therapy and compression devices, expect to feel lighter, energised and refreshed after this protocol is complete

Nordic Cycle

60 mins
  • Sauna: 20 min
  • Contrast therapy: 12 min
  • Steam room: 20 min
  • Cold exposure: 1
By actively engaging the body’s thermoregulatory system through a sequence of both hot and cold therapies the nordic cycle will work to improve your circulation, reduce stress and enhance muscle recovery.

What is sauna therapy?

Sauna and steam therapy involve brief passive exposure to intense heat, resulting in mild hyperthermia—a rise in the body’s core temperature that triggers a thermoregulatory response, restoring balance and preparing the body for future heat stress.

The Infrared Spectrum

Near-infrared (NIR) wavelengths are the shortest in the infrared spectrum and effectively penetrate the skin, promoting skin rejuvenation, cellular health, wound healing, and tissue growth.

Far Infrared (FIR) wavelengths are longer and penetrate deep into soft tissues, targeting areas where inflammation occurs. The combination of both types of infrared radiation enhances the effectiveness of sauna therapy.In contrast to traditional dry saunas or steam rooms that raise room temperature or humidity to elevate core body temperature and trigger cooling responses, an infrared sauna warms you from the inside by penetrating your skin with infrared light.

What happens to your body during a sauna?

Exposure to intense heat triggers a swift response in your body:

  • Core body temperature rises, leading to perspiration.
  • Blood flow to the skin increases by 50-70% to facilitate sweating, resulting in an average loss of 0.5kg of sweat during a sauna session.
  • Heart rate mimics moderate-intensity exercise, ranging from 100bpm to 150bpm.
  • Plasma volume increases, reducing the heart’s workload as it pumps oxygen-rich blood to tissues.

Beyond these visible signs of heat stress, deeper, invisible responses occur, primarily through the phenomenon of hormesis. Hormesis is a protective response triggered by mild stressors that often produce responses disproportionate to the stress’s magnitude. This leads to various protective responses, long-term adaptations, cellular repair, and protection against more severe stressors.

Sauna therapy supports cardiovascular and heart health

A long-term study of 2,300 middle-aged men conducted by the University of Eastern Finland revealed the following benefits:

  • 2-3 sauna sessions per week reduced the risk of sudden cardiac death by 22% and cardiovascular-related death by 27%.
  • 4-7 sauna sessions per week reduced the risk of sudden cardiac death by 63%, cardiovascular disease-related death by 50%, coronary heart disease-related death by 48%, and all-cause mortality by 40%.

These cardiovascular benefits are attributed to decreased blood pressure and increased blood vessel diameter resulting from heat exposure.

The study also showed that frequent sauna use reduced the risk of dementia and Alzheimer’s disease in a dose-dependent manner. Men using saunas four to seven times per week had a 66% lower risk of dementia and a 65% lower risk of Alzheimer’s disease compared to those using saunas once a week.

What you should know before using the sauna

Using saunas leads to significant fluid loss through sweating, so maintaining hydration is vital. If you are new to saunas, take regular breaks for fresh air. Start on a lower bench in the sauna, progressing to higher benches as you become accustomed to the heat.

However, certain health conditions may make sauna use risky. If you have asthma, heart disease, epilepsy, or are pregnant, consult a doctor before using a steam room or attempting sauna therapy at a spa.

Book your sauna session today

If you find sauna therapy intriguing, consider booking a session at TH7 BodyLabs. We offer a wide range of treatments tailored to your needs, providing a relaxing experience.

Traditional Sauna FAQs

Can’t find the answers? Get in touch with us today, and our team of experts will happily assist.
The longer you sit in the sauna, the more water is lost through perspiration, so a general rule is to cap your time to 15 to 20 minutes to avoid dehydration, especially if you are new to saunas and steam rooms.
Generally, sauna treatments are recommended to be used three to four days per week. If you are healthy and tolerate the four days, you can use the saunas daily. Just be sure to consult your physician if you notice anything abnormal.
you should shower directly afterwards in hot, cool, or even cold water to ensure that you have washed any sweat or bacteria off the skin that could cause odour or discomfort later in the day.
Clean off any sweat or dirt so you enter fresh; everyone will appreciate it. Public saunas can get full, so be considerate of how much space you are taking up. If someone new enters, make space for them so everyone can sit comfortably and relax.
Don’t do anything that can further dehydrate you, such as consume alcohol or recreational drugs before, during, or after sauna use, and don’t eat a large meal before using a sauna or steam room.

View our evidence-based protocols

We use the most up to date research to match protocols with health outcomes.