Sauna bathing has been practiced for centuries, but there are different ways to experience it. Two popular methods are the guided sauna experience and the free-flow sauna. While both provide relaxation and health benefits, they offer distinct approaches to heat therapy.

Adding Sauna Practices to Your Routine

If you have been following along for the past year or so (and if you are new here, welcome!), you have been able to share in my free-flow sauna and cold plunge journey. Now, I’ve been experimenting with sauna practices for a couple years but have recently really worked to narrow down a routine which includes our family’s “Sauna Sundays” – there are truly so many physical and mental health benefits to starting a sauna or contrast therapy routine!

This winter, I spent 3 days alongside an amazing group of humans and had the opportunity to try my hand at guided sauna experiences through a Revivery Method Training. Now I’m here to share with you my thoughts about these two routes of heat therapy to gain as many mind and body benefits as you can!

• What is a Guided Sauna Experience?
• What is a Free-Flow Sauna?
• Key differences
• Benefits of a Guided Sauna Experience
• Answering your Questions
• Which Sauna Experience is right for you?

What is a Guided Sauna Experience?

A guided sauna is a structured experience led by a sauna guide or host. The guide enhances the session by incorporating:

• Breathwork and relaxation techniques
• Aromatherapy using essential oils
• Heat distribution methods like towel waving (Löyly in Finnish tradition)
• Alternating heat and cold therapy for maximum benefits
• Structured session lengths and guided cooling breaks

Guided saunas are common in wellness retreats, spas, and group sauna settings, offering an immersive and intentional approach to sauna bathing.

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What is a Free-Flow Sauna?

A free-flow sauna allows participants to enjoy the sauna at their own pace. There is no set structure, and individuals can determine their own:

• Time spent in the sauna
• When to take cooling breaks
• How they engage with heat therapy
• Use of water, oils, or sauna tools

Free-flow saunas are often found in home saunas like our 360° view North Up, public saunas, and casual wellness spaces. This approach is more flexible and self-directed.

Key Differences Between Guided and Free-Flow Saunas

Feature	Guided Sauna	Free-Flow Sauna
Structure	Led by a guide with planned techniques	No set structure, self-paced
Techniques Used	Breathwork, aromatherapy, towel waving, heat control	Personal preference, no structured guidance
Best For	Beginners, group settings, deep relaxation	Experienced sauna users, casual enjoyment
Experience Level	Suitable for all, great for learning	Best for those who prefer independent use

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Benefits of a Guided Sauna Experience

1. Enhances Relaxation – Guided breathwork and techniques help deepen relaxation.
2. Maximizes Health Benefits – Expert-led sessions optimize heat exposure and recovery.
3. Ideal for Beginners – New sauna users can learn proper techniques and safety.
4. Adds a Social and Community Aspect – Great for those who enjoy shared wellness experiences.
5. Incorporates Traditional and Modern Practices – Guides may include cultural techniques for a more immersive experience.

What people are asking about Guided Sauna vs. Free-Flow

1. Is a guided sauna better than a free-flow sauna?

It depends on your preference. A guided sauna offers structure and techniques for enhanced benefits, while a free-flow sauna provides flexibility and independence.

2. Can I switch between guided and free-flow sauna styles?

Absolutely! Many people enjoy both styles depending on their mood, setting, and experience level.

3. How long does a guided sauna session last?

A typical session lasts 30 to 60 minutes, including heat exposure and cooling breaks.

4. Are guided sauna sessions suitable for beginners?

Yes! Guided saunas are excellent for beginners as they provide education, safety tips, and a structured experience.

5. Do I need special equipment for a guided sauna?

Not necessarily. Most guided saunas provide necessary tools like essential oils, towels, and cold therapy options.

6. Where can I experience a guided sauna?

Guided sauna experiences are available at sauna retreats and some private sauna businesses.

7. Where can I learn how to be an instructor of a guided sauna experience?

Personally, I highly recommend the Revivery Method of guiding sauna. In a 3 day span we covered the science, biology, psychology and social community importance, using both theory and practical learning. By the end, we received our Revivery Method Level 1 Certificate (REV-1).

Which Sauna Experience is Right for You?

If you’re new to saunas, looking for a deeper experience, or enjoy structured wellness activities, a guided sauna might be the perfect fit. If you prefer a casual and independent approach, a free-flow sauna may be more your style.

Regardless of the method, both sauna experiences offer incredible relaxation, detoxification, and overall wellness benefits. Try both and see what works best for you!

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