Getting Started with Heat TherapyUpdated a day ago

Getting Started with Heat Therapy

Whether you're using the SaunaPod Infrared or the SaunaPod Steam, here's everything you need for a safe and effective first session.

How long should I stay in?

Start shorter than you think you need to. Your body needs time to adapt.

Infrared SaunaPod:

• Beginner: 15–20 minutes, temperature set to 30–40°C
• Intermediate: 20–30 minutes
• Regular use: 30–45 minutes

Steam SaunaPod:

• Beginner: 10–15 minutes at a lower heat setting
• Regular use: up to 20–30 minutes

Exit immediately if you feel dizzy, lightheaded, or unwell at any point.

How often should I use it?

Infrared: 1–2 sessions per week to start. Build to 3–4 sessions as your body adapts. Many regular users move to daily 20–30 minute sessions over time.

Steam: 2–3 sessions per week is standard for regular wellness use.

What to expect in your first few sessions

• The heat will feel intense at first. This is normal and settles quickly.
• Around 10–15 minutes in, most people experience a shift into deep relaxation.
• After your session, expect elevated mood, reduced physical tension, and often improved sleep that night.

Tips before you get started

• Hydrate well before and after every session.
• Avoid alcohol before or during a session.
• Don't eat a heavy meal within an hour beforehand.
• Allow a 10–15 minute cool-down after your session before showering.
• Have a towel and water bottle on hand.

If you have any underlying health conditions, including cardiovascular conditions, high blood pressure, or if you are pregnant, check out When to Seek Medical Advice Before Using Cold or Heat Therapy first.