What is Special About Finnish Sauna Culture?
Sauna is the only Finnish word adopted by the English language. For Finns, sauna is more than a bathing and relaxation practice; it is a way of life and a place of belonging. Each sauna is a unique experience, but my favorite part of the sauna is the social aspect. I’m not speaking about the suburban gym sauna where the social interactions are almost as awkward as in an elevator. A Finnish sauna is a gathering place for close friends and family. Enduring the intense heat together cleanses your body and unites the souls participating. After reaching your limit, it is custom to jump into a nearby lake or pile of snow – hence the beginnings of a cold plunge. Lakes in the north are frigid most of the year, so sometimes it takes courage to immerse yourself in the freezing waters. Spas and trendy gyms may offer a sauna cold plunge experience as a luxury, but these are merely shadows of the true representation of an authentic Finnish Sauna.
The Importance of Sauna in Finnish Lifestyle
Finnish people began using saunas centuries ago. The sauna has deep roots in Finnish culture and was initially developed as a means of achieving physical cleanliness and relaxation. In the harsh Nordic climate, saunas provided a refuge from the cold and a place for socialization and healing. Additionally, saunas were integral to spiritual and cultural practices, serving as spaces for purification rituals, childbirth, and even as makeshift hospitals during times of illness. The sauna was one of the first buildings constructed at a new homestead. It is a basic wooden hut heated by a stove topped with stones. These quaint structures are similar today as they were hundreds of years ago and achieve the same fundamental purpose—to cleanse the body, relax the mind, and foster communal bonds. The sauna ethos remains deeply ingrained in Finnish society.
The Origins of Cold Plunge
The introduction of the cold plunge to the Finnish sauna experience is believed to have evolved naturally over centuries as part of the sauna bathing tradition. Since sauna was the Finnish bath, washing after sweating was essential. To remedy the extreme heat, it became commonplace to immerse yourself in freezing cold. Rolling in snow or jumping in a cold lake became a natural extension of the Finnish sauna. The sauna and cold immersion combination rejuvenates and cleanses the body and mind.
How to Experience the Finnish Sauna Cold Plunge?
The heart of the Finnish Sauna is the wood-burning stove. Kuuma Stoves by Lamppa Manufacturing in Tower, MN is considered the best sauna stove available in North America. I can attest that they make a quality stove that quickly and efficiently heats the space well.
A few hours before evening, typically the patriarch starts a fire in the stove. Adding logs every thirty minutes or so. The sauna gradually gets warm. How hot a sauna gets is up to personal preference. I never recommend pushing yourself beyond your comfort. The standard rule of 200 states that the added temperature and humidity should equal 200. So, at 170°F, the ideal comfort will be experienced by up to 30% humidity. Beyond this point, the sauna may be considered uncomfortable. I personally like to sauna between 180 -190 °F. If the sauna gets too hot, many have vents to cool the room down. If there are no vents, just open the door for a few minutes until the room reaches the desired temperature.
I have not personally used birch or cedar switches, but I know that these are essential for the Finnish sauna. They create a pleasant fragrance and can fan the air to increase the heat convection to your body. To supplement the fragrance effects, I have put a few drops of eucalyptus oil on the sauna rocks to create an aroma in the sauna. Depending on the experience you are trying to achieve, this may be a pleasant addition to your sauna.
Lämpömassa is the Finnish word for the intensity of the heat in the rocks. The best expression of lämpömassa is throwing water on the rocks and generating steam throughout the sauna. This is my favorite moment in the sauna. After throwing water on the rocks, I will dart to the top shelf and challenge my brother to endure the intense heat of the steam. With dripping sweat, it is a game of chicken to see who will flee from the sauna first and run into the cold lake or snow.
Typically, when someone is ready to escape the heat, my experience is that the whole group joins in a mad dash for the lake. At first, the cool night air feels welcomed and refreshing. The thought of the cold water sounds invigorating. For me, as I get closer to the water, I often get second thoughts. Jumping into the cold takes more willpower for me than sitting on the top shelf getting berated by steam. But to complete the experience (and often escape the mosquitos), I jump into the cold lake. Once fully submerged, I feel the full effect of the sauna.
But the best part of the entire sauna cold plunge in my opinion is the few minutes immersed in the cold lake gazing at the stars or northern lights. After cleansing your skin and stimulating your body through extreme heat and cold, the sound of loons on the horizon and the awe-inspiring backdrop of the sparkling universe remind you what it means to be human. At that moment, something extra happens; for me, it's spiritual.
I recommend completing three cycles of sauna and cold plunge. I have found three is the optimum amount to have an excellent social experience, achieve the full effect of a sauna cold plunge, and feel one with nature. After completing this, my body is entirely at peace, and I get some of the best sleep of the year.
What are the Health Benefits of the Finnish Sauna and Cold Plunge?
Please consult a medical professional to see if a sauna cold plunge is right for you. But here are some of the benefits that I have experienced during my saunas.
Enhanced Circulation and Cardiovascular Health:
The Finnish sauna cold plunge stimulates blood circulation by inducing vasodilation in the sauna's intense heat and vasoconstriction during the brisk cold plunge. This alternating cycle encourages efficient blood flow, promoting cardiovascular health and reducing the risk of heart-related ailments.
Muscular Recovery and Relaxation:
Following an intense workout or a day of strenuous activity, the sauna's dry heat helps soothe tired muscles, alleviating tension and discomfort. The subsequent immersion in cold water constricts blood vessels, reducing inflammation and accelerating muscle recovery, leaving you feeling refreshed and revitalized.
Detoxification and Purification:
Sweating profusely in the sauna eliminates toxins and impurities from the body, cleansing the skin and purifying the system. The abrupt transition to cold water during the plunge tightens pores, trapping impurities and facilitating their expulsion, resulting in a deep detoxification experience that leaves you feeling renewed and rejuvenated.
Stress Relief and Mental Well-being:
As the sauna's enveloping warmth melts away tension and stress, the cold plunge provides a refreshing jolt to the senses, awakening the mind and invigorating the spirit. This contrast therapy promotes the release of endorphins, neurotransmitters that induce feelings of relaxation and euphoria, fostering a profound sense of mental well-being and serenity.
Nourished Skin and Radiant Glow:
The sauna's heat opens pores, allowing for the removal of dirt, oil, and impurities from the skin's surface. Meanwhile, the cold plunge tightens pores and tones the skin, enhancing its elasticity and imparting a youthful glow. Regular sauna cold plunge sessions promote healthy skin texture and complexion, leaving you with a radiant and luminous appearance.
Respiratory Support and Enhanced Breathing:
Inhaling the steamy air of the sauna helps clear nasal passages and airways, promoting easier breathing and relieving congestion. The sudden exposure to cold water during the plunge stimulates deeper breathing and enhances lung function, resulting in improved respiratory health and vitality.
Where in the US can I Find an Authentic Finnish Sauna?
The best place to find a Finnish Sauna is in the upper Midwest. Northern Minnesota, the Upper Peninsula of Michigan and Wisconsin are the best areas to search.
By far my favorite area to experience sauna is in Ely, MN. Specifically, taking a sauna on Burntside Lake is second to none. This deep glacial lake typically stays cold most of the year. It is a beautiful place to fish, boat, and explore. Some of my favorite saunas have been on this lake, including the picture below of the northern lights. Taking a trip with family or friends and experiencing sauna on Burntside Lake is an unforgettable memory of a lifetime.
