Sauna in Studio 4

The sauna is located in the Meditation Studio 4, downstairs from Kathmandu Clinic. If you want to book a session, please click here. Please read below before your first session.

Rules for the Sauna

Some basic rules for the sauna:

  1. The main rule in the sauna is “no sweat on the wood!”
  2. Sauna bathing should be avoided if you:
    • are clearly unwell
    • have the onset or existing cold, influenza.
  3. Do not eat a heavy meal before going to the sauna.
  4. No eating or drinking inside of the sauna.
  5. A sauna session should last as long as you feel comfortable doing so, working up to max of 20 minutes.
  6. Nicotine and alcohol should not be used during the sauna.
  7. In order to positively support the detoxification of your body, you should give your body enough liquid after the sauna session. The fluid loss due to sweating should be compensated with water and/or infused water.

What do I take with me to the sauna?

  1. Please bring a personal bag or tote.
  2. Please bring a personal large body towel. Most people like to bring two large body towels, one to wear and one to dry off after the session.
  3. Some people have sauna bath robes and that is perfectly fine to bring and wear during your sauna.
  4. Please bring a water bottle for adequate hydration.
  5. No cell phones or electronics are allowed inside the actual sauna.
  6. Depending on what you wear inside the sauna, you may want to bring a fresh pair of clothes as you will sweat during the session.

What should I wear inside the sauna?

  1. Ideally sauna bathing should be done in the nude. However, we try to maintain hygiene in the shared sauna. Natural fibers are the most ideal. Fibers that are synthetic impede detoxification and can cause skin irritation.

Please wear one of the following:

    • Loose fitting breathable clothing that you are willing to sweat in.
    • Cotton sauna robes are fine to wear inside the sauna.
    • Wrapping a large personal body towel around is also acceptable.
  1. Take off all jewelry and your watch as the metal may become very hot against your skin. If you really must wear an item of jewelry, make sure that you are wearing it when you begin your sauna as this way you won’t feel the heat so intensely.
  2. If you do require your eyeglasses inside the sauna, bear in mind that they will become immediately steamed up after you enter the sauna. Contact lenses won’t be damaged, but they can however be uncomfortable. Keep the contact lenses moist by blinking every now and again, or simply close your eyes.
  3. If you wear make-up, be warned as you will be sweating and this may alter your make-up.
  4. The main rule in the sauna is “no sweat on the wood!”

What should I do during the sauna?

  1. Get inspired. It is a good time to contemplate what is important to you.
  2. Take a mental vacation. It is time to relax.
  3. Close your eyes and image sitting somewhere happy and peaceful.
  4. Some people use this time to meditate, use mindfulness, or pray.
  5. You can talk to yourself. No one is there but you.
  6. You can focus on breathing and posture.
  7. Inhale and exhale slowly and try to feel your muscles relax as the heat is penetrating your body.
  8. Towards the last 5 mins of your session, if you feel up to it, you can try “box breathing”, which involves inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding for 4 seconds. This technique can be used during any session to help regulate the body’s stress response.
  9. This is a device free zone. Relish the peace and quiet.

 What should I do right after the sauna?

  1. Cool off naturally outside of the sauna.
  2. Dry off with your own large body towel.
  3. Drink up and re-hydrate. Even if you didn’t feel like you “sweat” you most likely did and it is very important to hydrate, not only with water but also with natural electrolyte water.
  4. Ideally, you should shower when you get home. There are no showers at this facility.
  5. Please gather all your personal belongings and enjoy the day!

Infrared saunas use far infrared heaters to emit radiant heat, directly warming the body without significantly heating the surrounding air. This results in a more gentle and comfortable heat compared to traditional saunas. The more comfortable environment allows users to experience more sweating. You don’t need to worry about ‘not feeling the heat’ even though the air temperature doesn’t reach the same levels as in a traditional sauna. There are many people who believe they get a better sweat and can even raise their body temperature more in an infrared sauna because of the more comfortable environment.

While it certainly would be ideal if we could get a sauna session in multiple times a week, most of us are doing well to just get one session in each week – and that’s absolutely fine. The best sauna protocol for you is one that fits your individual needs and preferences – your health, tolerance for heat (and cold), schedule and other life commitments.

Our beautiful sauna is from Heavenly Heat. If you want to check that out, please do!

With that said, here are some general guidelines you can follow to create an effective and safe sauna protocol:

  1. Start with 1 session a week, building up the frequency as it suits you and your schedule.
  2. Aim to be in the sauna for at least 20 minutes at a time.
  3. If you’re new to it, start at a lower temperature (90°F) for a few weeks. The tolerance for heat in a sauna is very much a mental game, so it is recommended getting comfortable staying in the sauna for 20 minutes straight at a lower temperature, rather than cranking it up and having to leave halfway.
  4. Gradually increase the temperature to 120-140°F as you become more comfortable with the heat over time.
  5. Always remember to listen to your body and stay hydrated (drink more than you think you need!).