Sauna Protocols

Sauna

Research Backed Sauna Benefits.

Deep, dry heat that raises core temperature and puts the cardiovascular system to work.

Regular sauna use reduces long-term cardiovascular risk, accelerates muscle recovery through heat shock protein activation, and lowers cortisol before sleep. The benefit you get depends on when you use it, how long you stay in, and how often. These protocols give you the right dose for each goal.

Lower CVD mortality at 4–7 sessions/week vs once weekly

Lower all cause mortality at the same frequency

Lower risk of sudden cardiac death

Adults tracked, mean age 63, 20+ year follow up

Sauna is the most longitudinally studied heat intervention in the world. Dr. Jari Laukkanen's cohort study at the University of Eastern Finland followed 1,688 adults (mean age 63) for over 20 years, isolating sauna frequency as an independent predictor of cardiovascular outcomes, controlled for smoking and exercise.

Key findings, 4–7 sessions/week vs. once weekly:

Lower cardiovascular disease mortality
Lower all-cause mortality
Lower risk of sudden cardiac death

FIND YOUR RITUAL

Sauna Protocols.

The Longevity Protocol

FREQUENCY

4–7 sessions per week

TEMP

75–85°C (Trad) · 45–55°C (IR)

TIME

15–20 min (Trad) · 25–35 min (IR)

GOAL

Long term cardiovascular risk reduction

The most studied sauna dose in the literature. Higher weekly frequency tracked with a 50% drop in cardiovascular mortality versus once weekly use.

Laukkanen JA et al., JAMA Internal Medicine, 2015

The Recovery Protocol

TIMING

Within 30 min of finishing training

TEMP

80–90°C (Trad) · 45–55°C (IR)

TIME

15 (Trad) · 20 min (IR)

GOAL

Faster neuromuscular recovery, less soreness

Activates heat shock protein HSP70, which repairs damaged muscle fibres and calms inflammation, shown to restore jump performance and cut soreness within 14 hours.

Frontiers in Sports & Active Living, 2025

The Reset Protocol

TIMING

60–90 min before bed

TEMP

75–85°C (Trad) · 50–60°C (IR)

TIME

115–30 min (Trad) · 20–30 min (IR)

GOAL

Lower cortisol, faster sleep onset

2 x 12 minute rounds produced a measurable drop in resting cortisol and a shift toward parasympathetic (“rest and digest”) dominance.

Podstawski R et al., 2021

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Benefits of Sauna & Deliberate Heat Exposure

Dr. Andrew Huberman is a neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. He is currently the creator and host of the globally top-ranked Huberman Lab podcast.

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Sauna Benefits Deep Dive & Optimal Use

Dr. Rhonda Patrick is a cell biologist with a Ph.D. in biomedical science from the University of Tennessee Health Science Center and St. Jude Children's Research Hospital. Dr. Patrick is the Co-Founder of FoundMyFitness.com.

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THE RITUAL IS SIMPLE

Heat. Cold. Repeat.

Protocols summarised from peer-reviewed and published research (Laukkanen, Søberg, Roberts, Podstawski) and Huberman Lab. Individual results vary, and heat and cold therapy aren’t right for everyone. Talk to your doctor before starting a new protocol, especially if you’re pregnant or manage a cardiovascular condition.

Featured saunas

Revel Luna 3 Person Infrared Cabin Sauna - Next Gen

$11,499.00

Revel Virta 4 Person Traditional Cabin

From $12,897.00

Revel Aura 3 Person Full Spectrum Infrared Sauna Revel Saunas

Revel Aura 3 Person Full Spectrum Infrared Sauna - Next Gen

$6,999.00

Revel Loom 2 Person Traditional Finnish Sauna - Next Gen

From $9,197.00

FAQs

What's the difference between a traditional and infrared sauna?

Traditional saunas heat the air (75–90°C) via a wood or electric heater, warming your body by convection. Infrared saunas use radiant panels (45–60°C) to heat your body directly, so sessions run cooler but longer for a comparable effect.

Is a lower infrared temperature as effective as a hot traditional sauna?

Yes, for most protocols - infrared's direct radiant heat can produce similar core temperature and cardiovascular load at a lower air temperature, provided session time is extended by roughly 30–50%.

How often should I use a sauna for health benefits?

Research shows the strongest cardiovascular benefits at 4–7 sessions per week, though even 2–3 sessions weekly shows benefit over no sauna use.

Should I use a sauna before or after a workout?

After. Using a sauna within 30 minutes of finishing training (the Recovery Protocol) activates heat shock protein HSP70, which helps repair muscle fibres and reduce soreness. Using a sauna before a workout can pre-fatigue muscles and isn't recommended

How long should a sauna session last?

15–20 minutes for a traditional sauna (75–90°C), or 25–35 minutes for infrared (45–60°C) since it runs at a lower temperature. First-time users should start at 10–12 minutes and build up gradually.

Key findings, 4–7 sessions/week vs. once weekly:

Lower cardiovascular disease mortality
Lower all-cause mortality
Lower risk of sudden cardiac death

82%

(91)

12%

(13)

(2)

(3)

Did not fit the odin ice bath - however product & customer service was excellent

Part of the daily routine - we love it

We love our Tampere 4 Person Traditional Sauna. The delivery process was first rate. The unit was easy to unpack and assemble. The customer support was first rate as we learnt how to use the sauna correctly.

We use the sauna in the middle of the day to take advantage of solar power. The sauna sits nicely in the indoor pool area so that we have easy access to the shower, spa, pool and sauna.

The daily sauna experience is something we look forward to - pure relaxation. We feel more energetic and healthier since we've started using it.

We highly recommend Revel Saunas - great products, great service, great prices. I guess it's ice bath next.................

Hi Pete,

Thank you so much for the glowing review! We’re absolutely thrilled to hear how much you’re enjoying your Tampere 4 Person Traditional Sauna. It definitely sounds like the perfect setup, especially in your pool area! It’s wonderful to know it’s become a part of your daily wellness routine and that you’re feeling the benefits already. We truly appreciate your kind words about the product and service. An ice bath sounds like a fantastic next step. Thanks again for your support!

Revel in Wellness,

Absolutely love it!!

I have used my fair share of saunas and this is by far one of the simplest ones yet. Effortless and such a great design! Wish I had invested sooner… thanks for the customer service team for being so easy to deal with. I can’t wait to purchase my ice bath next!

Hi Kayla,

Thank you so much for the wonderful feedback! We’re thrilled to hear you’re loving your sauna and found it so simple and well-designed. It’s great to know our customer service team made the process easy for you too. We can’t wait to help you with your ice bath next!

Great product but some nuances

I love my sauna and use it 4 or more times per week. Still using it and it hasn’t lost its appeal even after 12 months. The sauna is still performing perfectly.
One downside is that I bought the 4 person sauna and it isn’t long enough to lie flat on the bench and if I had to purchase again I would get the 8 person size.
Also read the fine print. You do need 25 Amp power to the heater which needs to be installed by an electrician and buried 60cm which for me was more costly than expected as it required cutting through a section of concrete driveway.
I still love my sauna and would definitely buy it or a bigger one again if I ever move house.

Hi Burni,

Thank you so much for your thoughtful review! We’re thrilled to hear that your sauna is still going strong and getting plenty of use even after 12 months. We really appreciate you sharing your experience with the setup and sizing as well - it’s valuable feedback for future customers and for us as well. It sounds like you've made the most of your sauna despite the installation challenges, and we’re so glad it’s become such a well-loved part of your routine. If you ever decide to upgrade to the 8-person model down the track, we’d be more than happy to help. Thanks again for your support and kind words!

Great product

Great quality and works perfectly in the sauna. Keeps my head cool—highly recommend!

Hi Angus,

Thank you for your positive feedback on our Revel Sauna Hat! We are thrilled to hear that it is working perfectly for you and keeping your head cool. We appreciate your recommendation and hope you continue to enjoy using our premium heat shield in the sauna. Thank you for choosing Revel!

Revel in Wellness

Love it

Loving my sauna so far! It’s easy to use, super comfortable - I’m excited to get up in the morning and have my sauna time. A perfect size for fitting in my spare bedroom, and it looks great too.

Hi Holly,

Thank you for your kind words. We are thrilled to hear that you are loving your Revel Aura sauna and that it has become a part of your daily routine. Enjoy your morning sauna sessions!

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Sauna Health Benefits.

Sauna

Cold Plunge

Contrast Therapy

Research Backed Sauna Benefits.

Sauna Protocols.

The Longevity Protocol

The Recovery Protocol

The Reset Protocol

Learn More

Heat. Cold. Repeat.

Featured saunas

FAQs

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