How to Maximize the Therapeutic Benefits of Sauna with Essential Oils

How to Maximize the Therapeutic Benefits of Sauna with Essential Oils


Dry or wet sauna has been proven to help the body eliminate toxins while also lowering the stress at the same time especially when paired with certain essential oils that help relax the mind. In addition, the increase in body temperature from using a sauna or hot tub comes with many health benefits such as a better metabolism, and improved circulation among others as suggested by some clinical studies. (1), (2)Circulating blood can help carry away fluid and reduce swelling and painful nerve compression which can help in turn release muscles and nerves tension.

Overall increasing blood circulation within the body also stimulates blood flow to the pelvic region which suffers changes especially to the vulva, vagina and the pelvic floor after childbrith and during menopause. One easy, pleasant way to care for these sensitive tissues is with sauna heat.

It's also well known that improved circulation benefits and promotes a healthy and beautiful looking skin. 

How does the body react to the effects of sauna? 

  • increased heart rate
  • increased sweating
  • increased clarity of mind feeling similar to moderate exercising
  • relaxation of the mind and body 

What are the overall health benefits of sauna?

  • lowers chronic pain in muscles and joints
  • lowers stress
  • detoxes the body 
  • imroves sleep 
  • improves breathing
  • improves body circulation and heart function
  • improves skin health
  • improves overall health and quality of life

How Essential Oils can maximize your sauna experience

Sessions of 5 to maximum of 20 minutes are recommended, depending on your tolerance, so see what works best for you. 

While relaxing in the sauna, just sit quietly and imagine the stored toxicity being mobilized and eliminated. A quick rinse after breaking out in a sweat allows you to visualize the released toxicity flowing off of you. Drink plenty of water before and after the sauna.

Numerous studies over the last few decades have proven that saunas are extremely useful but they can leave you little depleted unless you’re able to roll in the snow afterwards! (and that only if you're lucky to get snow where you live.)

This is where essential oils can help restore some of your energy when inhaling their fresh and relaxing aroma in addition to their health benefits. As you feel more refreshed from their scent, that will help you resist longer during your sauna session, which is a game changer for those people who can't stand the sauna heat for too long. 

The ideal oils to use in the sauna are those that improve breathing, promote the elimination of waste products and debris to the skin in addition to their relaxing scent that brings stress relief. This means you're basically totally maximizing the effects of your sauna while inhaling these aromatic treasures. Use 15-20 drops of a single oil or a combination of them in the water that you throw on the coals or other heat source.

Recommended oils for sauna: 

Sweet Basil- used for rheumatism / arthritis, muscle aches, improved skin tone, physical and mental fatigue, low blood pressure, lack of energy, migraines, anxiety, depression, headaches, colds and flu, sinus problems. 

Eucalyptus- used for congestions, sore muscles. 

Siberian Firused for rheumatism / arthritis, muscle aches, anxiety, bronchitis, colds/flu, cough,/sore throat, sinusitis.

Geranium- used for water retention, anxiety, stress, depression, problems relaxing, muscular and mental  tension, dry skin, congested skin. 

Pink Grapefruit- used for stress, nervous exhaustion, anxiety, fatigue, cellulitis, water retention.

Juniper- used for arthritis / rheumatism, varicose veins, urinary stones, anxiety, nerves, stress, colds/ flu, coughs, air clearing. 

Lemon- used for fatigue, colds/flu, throat infections, circulatory problems, rheumatism/ arthritis, oily skin, acne, eczema, itchy skin, asthma, heartburn.

Orange- used for constipation, sluggish lymph, nerves, tension, winter blues, air clearing.

Sandalwood- used for bronchitis, laryngitis, strep throat, catarrh, cough, immunity, depression, anxiety, stress, insomnia, loss of libido, genital infections, cardiac fatigue, nausea, vomiting. 

Although not generally thought of as sauna scent, the following synergistic blend is effective, gentle, and relaxing and it has a beautiful aroma. Use the blend below in the water that you throw on the coals or other heat source. You can also put these oil blends in a 4 oz spray bottle and take it with you to your sauna session.

Relaxing Sauna Blend

Sandalwood 10 drops 
Lemon 5 drops
Geranium 2 drops

Here’s a more stimulating formula: 

Stimulating Sauna Blend

Siberian Fir 3 drops
Geranium 3 drops 
Grapefruit 10 drops 
Juniper 2 drops 

Use this blend in the water that you throw on the coals or other heat source.

Extra tip: Sweet Basil is a great oil that can be used by itself in the sauna- it clears the head and respiratory tract as well as helping to improve heart healt and the skin tone, in addition to lowering stress and soothing muscular pain. This oils addresses quite a range of health problems! 

As a final tip, always choose USDA Organic oils to avoid the artificial fertilizers & pesticides sprayed on all non-organic crops; otherwise, you’re defeating their effectiveness by adding more toxins to your skin and your body instead of eliminating them. Herba Terra's entire line of essential oils is USDA certified organic. 

Get the essentials here: 


     Sweet Basil                                  Eucalyptus                            Siberian Fir
     Geranium                             Pink Grapefruit                         Juniper Berry
    Lemon                                   Sweet Orange                           Sandalwood 
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