Ideal Sauna Protocols for Maximising Health Benefits: Insights from Andrew Huberman and Wellness Experts

Saunas have been a staple of wellness routines for centuries, with benefits ranging from relaxation to detoxification and improved circulation. But how can you maximise these benefits to make the most of your sauna sessions? To answer this question, we can look to experts in the field like Andrew Huberman, neuroscientist and professor at Stanford University, and other renowned figures who have delved into the science of saunas and heat exposure.

In this blog, we’ll explore the best sauna protocols based on scientific evidence and expert recommendations. Whether you're using a portable woodfired sauna or a traditional one, you can optimise your sessions for maximum health benefits by following these strategies.

1. The Importance of Heat Exposure: What the Experts Say

According to Andrew Huberman, regular heat exposure — including saunas — has several powerful health benefits. Huberman often discusses the role of heat in improving circulation, muscle recovery, detoxification, and stress reduction. These benefits are all rooted in biological processes that are activated when the body experiences heat stress, such as the release of heat shock proteins that help repair cells.

Key points from Huberman’s approach:

• Heat shock proteins are activated at temperatures between 80°C and 100°C, which is why saunas are so beneficial for muscle repair, immune function, and overall cellular health.

• Heat exposure has been linked to increased blood flow, which helps improve cardiovascular health, reduce inflammation, and relieve muscle soreness.

• Sauna use may also help improve mood and mental clarity by reducing stress and promoting the release of endorphins.

By understanding these mechanisms, it’s clear why sauna protocols should aim to get your body to experience consistent heat for an optimal period of time.

2. Timing and Duration: How Long Should You Stay in the Sauna?

One of the most common questions regarding sauna use is, "How long should I stay in the sauna for maximum benefits?" According to Huberman, the ideal time for heat exposure varies depending on the temperature and your goals.

General guidelines for sauna duration:

• 10 to 20 minutes is usually recommended at temperatures ranging from 80°C to 100°C. This is long enough to trigger the health benefits without overexposing your body to heat stress.

• For those new to saunas, 10 minutes is a good starting point. As your body becomes accustomed to the heat, you can gradually increase the duration to 15-20 minutes.

• Multiple sessions: Experts suggest doing multiple sauna sessions per week (at least 3-4) for the best results. In particular, sauna bathing after exercise may help accelerate muscle recovery and reduce inflammation.

However, don’t overdo it — Huberman and other experts caution against staying in a sauna for prolonged periods of time without breaks. Overdoing heat exposure can lead to dehydration and heat exhaustion, so it’s important to listen to your body and hydrate before, during, and after your sauna session.

3. Temperature: Optimal Ranges for Health Benefits

While the ideal temperature can vary based on individual preferences, Huberman and other health experts agree that the best temperature range for maximising sauna benefits is typically between 80°C and 100°C. This is the range where most people experience the strongest effects of heat exposure, including improved circulation, enhanced detoxification, and muscle recovery.

For those using a portable woodfired sauna, this temperature range is achievable, and one of the key benefits is that it’s easily adjustable to meet your personal preferences.

Why 100°C Isn’t Always Necessary

While some people may prefer to push the temperature to 100°C or higher, it’s not always necessary for maximum health benefits. Huberman suggests that even at temperatures around 80°C, you can still experience profound muscle relaxation and mental clarity. It’s more about consistency and regular exposure than pushing the temperature to the absolute highest level.

4. Pre-Sauna Prep: How to Maximise Your Session

The best sauna session starts before you even step inside. To make the most of your time in the sauna, there are several pre-sauna protocols that can set you up for success.

Recommendations for pre-sauna preparation:

• Hydration: Drink plenty of water before entering the sauna. Heat causes you to sweat, and staying hydrated ensures you’ll sweat efficiently without risking dehydration. You can also consider drinking electrolyte drinks for extra hydration.

• Light meal: Avoid heavy meals right before your sauna session, as digestion can interfere with your body’s ability to focus on heat adaptation. A light snack or meal 1-2 hours before is ideal.

• Shower: Taking a quick shower before your sauna session helps open pores and ensures you sweat more effectively once you’re inside.

• Mindset: According to wellness experts, setting an intention or focusing on deep breathing during your sauna session can help you get more out of the experience, both physically and mentally.

5. Post-Sauna Protocol: How to Get the Most Out of Your Recovery

After your sauna session, it’s important to follow a few protocols to help maximise the health benefits of the heat exposure.

Key post-sauna tips:

• Cool Down Gradually: Don’t rush out of the sauna and into a cold shower. Allow your body to gradually return to a normal temperature. You can use a lukewarm or cool shower to gently help your body cool down.

• Hydrate: Replenish lost fluids by drinking water or electrolyte drinks. This helps your body recover and ensures proper rehydration after sweating.

• Stretch: After using the sauna, stretching can help maintain flexibility and reduce muscle tightness. This is especially beneficial if you’ve been using the sauna after exercise.

6. Frequency: How Often Should You Use the Sauna?

To see the maximum health benefits, consistency is key. Here’s how often you should aim to use the sauna, based on expert advice:

• 3-4 times per week is ideal for maintaining overall health benefits. This frequency can help improve circulation, immune function, and stress resilience.

• After workouts: Sauna sessions after intense physical activity are highly beneficial for muscle recovery and reducing inflammation.

While daily sauna use can be highly beneficial for some people, especially those looking to improve circulation or mental clarity, 3-4 times per week is a great starting point.

Conclusion: The Perfect Sauna Protocol for Health Benefits

Maximising the health benefits of your sauna sessions isn’t just about staying in the heat for as long as possible. It’s about smart protocols that combine the right temperature, timing, and consistency with a focus on hydration, preparation, and post-session recovery. By following these expert-backed protocols — inspired by figures like Andrew Huberman — you can enhance your sauna experience and enjoy the wide range of health benefits it has to offer.

At Soulfire Australia, our portable woodfired saunas are designed to give you the flexibility to experience sauna heat exactly how you like it, whether you’re aiming for a shorter, intense session or a more gradual experience.

Ready to maximise your sauna benefits? Check out our range of portable woodfired saunas and get started on your wellness journey today!