Throughout history sauna bathing has been done communally. It was a time for friends and family to gather together to improve health, connect, and even commune with a higher power. Regardless of where on the planet or what era in history, heat therapy of many different modalities was shared with those near and dear. From the Turkish bath houses, to the Native American sweat lodges, the Japanese hot springs, and to the traditional Finnish saunas, people have used saunas to heal the body and to gather near to one another. Somewhere along the way this social aspect was lost, and now the sauna experience has become primarily a solo mission in many parts of the world.
With the popularization of the sauna among the bio-hacking elite, many aspects of traditional sauna use have been lost. This is not to say that there is anything wrong with choosing to sauna individually. In fact, this may be what keeps many individuals on track with their sauna regime. In addition to individualized sauna use, it may be helpful to sauna with friends and family together for a community experience.
Communal sauna use is something that you may choose to do seasonally, or even monthly, and a sauna party may just be the boost you need to help keep your sauna experience novel. Throwing a sauna party can also create space to experience unique sauna protocols that take several hours to complete.
To throw the ultimate sauna party it is recommended to go one of two ways: The Yin or the Yang of Sauna Bathing. Yin style sauna bathing refers to the Waon method which seeks to relax the nervous system by using a lower temperature infrared sauna, with breaks in between at different resting stations where individuals are wrapped in blankets. On the other hand, the yang style of sauna bathing refers to the use of intermittent high heat followed by extreme cold, and back again into the high heat. The yang method will work specifically on ameliorating bioavailable Human Growth Hormone.
Find out the benefits of the two different styles of sauna use, and how you can throw the ultimate sauna party using one of the two depending on your community, family, or friend group needs. Root yourself back into the traditions of communal sauna bathing from the safety of your own home. This will allow you to enjoy the benefits of heat therapy with friends and family, without any of the negative side effects of public saunas.
Private Saunas for Friends and Families Versus a Public Sauna With Strangers
- Freedom to Follow Your Desired Protocol
- Cleanliness: Bacterial Infestation
- Avoid Close Contact with Strangers in an Intimate Setting
There is absolutely nothing wrong with using a public sauna, particularly considering the enormity of health benefits derived from sauna bathing. There are a few drawbacks that may threaten health more than the heat enhances it. Certainly boutique sauna spaces offer private sauna rooms and it is not always the case that you will be using a sauna with the public.
When you sauna in a private dwelling or otherwise private space it gives you the freedom to sauna in exactly the way that you choose. For example, setting the temperature, duration of your sauna, and the number of times you can enter and exit the sauna. Curating your own sauna program is ultimately preferable than having to adhere to institutional rules and regulations. So, the freedom to sauna in accordance with your own desired protocol cannot be underestimated.
The cleanliness of a sauna matters. Public saunas can be a hot bed for bacterial bloom, including staff infections. Sharing your sauna space may have some upsides, especially if this is your only option, but if sauna benches are not being wiped down thoroughly with antibacterial solutions then it could present a major issue. The hot humid climate of a sauna is ripe for bacterial bloom particularly when the space is shared with strangers. The last thing you want is to become unwell as a result of sauna use!
The harsh reality is that saunas require minimal clothing, and sharing intimate spaces such as these with strangers may range from awkward and uncomfortable to potentially dangerous. Again, if public saunas are your only option then proceed with caution.
If you would like to use a sauna as it has been traditionally used, consider sharing your sauna space occasionally with trusted friends and family. This will allow you to gather together and plan out your exact sauna protocol, as well as ensure the physical safety of all of those involved.
Remember, historically sweat lodges, Finnish saunas, and many other forms of heat therapy throughout the ages were shared in community with those that you already knew, in controlled spaces, and did not typically involve strangers.
Discover what style of sauna party you would like to create based on your needs and the needs of those in attendance.
The Yin of Sauna Bathing: A Relaxing Party to Calm the Nervous System
The ultimate yin sauna party is one that draws the nervous system out of states of high stress and back to states of deep relaxation. This type of sauna party will last at least 4 hours, and is great for a girls get together, or a family get together where the individuals are ready to care for one another and be cared for.
This sauna party will use the Waon Method. This technique has been studied extensively in Japanese laboratories. It does not shock the nervous system and is designed at every step to cradle the individual in warmth and light. (1)
Perhaps instead of wine and a fireplace, consider a sauna, plenty of water and blankets!
What you will need:
- At least 4-6 uninterrupted hours
- An infrared sauna
- Lots of blankets and places that can be turned into safe and comfortable resting stations
- Plenty of water and electrolyte rich fluid.
The Waon Method involves at least 2-3 intervals of time spent in the sauna balanced out by equal number of rest time while wrapped in a blanket. If your party is for a group of 6 women, for example, and you have a 3 person sauna, then you will swap positions with each other every 30 minutes.
This means that the first group will begin to sauna for 20-30 minutes at a temperature set to 120 degrees Fahrenheit. The second group will wait in the wings and help the first group exit safely and establish their resting positions for 30 minutes, then enter the sauna themselves. Each group will switch back and forth as is appropriate.
It is important that everyone drinks plenty of water and fluids rich in electrolytes to remain well hydrated. Each individual should have their own resting station. The atmosphere should be calm and you can consider playing relaxing music.
The smooth relaxation that follows a day of participating in the Waon Method is truly unique. If you have the resources you can always set up resting stations that involve gentle massage as long as the individual is kept warm.
Waon Method Recipe:
- Set the sauna temperature to 120 degrees Fahrenheit
- Sit in an infrared sauna for 20-30 minutes
- Move into your resting station and wrap blankets around yourself to retain the warmth. Stay in this position for 30 minutes.
- Re-enter sauna for 20-30 minutes
- Move immediately to your resting station and wrap yourself in blanket
- Intake healthy fluids as is appropriate.
- Repeat this cycle a 3rd time if well hydrated and feels appropriate
The time spent in the sauna with your friends or family can be a time to chat or sit in silence. This experience will create the release of oxytocin (essentially, the bonding hormone) as you commune in the safety of the Waon Method together. (2)
Melt your worries away with your loved ones and bring back the tradition of communal sauna bathing safely.
The Yang of Sauna Bathing: Improve Human Growth Hormone With a Communal High Heat Sauna and Cold Exposure Party
This may be the ultimate brofest that is saturated with testosterone and infused with Human Growth Hormone (HGH or GH). There is a very specific technique required to enhance HGH using a sauna and it is also ideal for a sauna party. Naturally, it is not necessary to be a man to want to increase HGH with sauna therapy, so invite the whole family, or create an opportunity for male bonding while challenging the body.
Using a sauna to enhance HGH will feel as if you are pushing the body to the limit, but in this healthy physical stress you will be able to enhance your overall bioavailable HGH. This day of camaraderie will provide an opportunity to bond over the extreme heat and cold exposure. Lift each other up and cheer each other on as you face your physical limits.
What You Will Need:
- A traditional sauna that can reach high heat (at least 170 degrees Fahrenheit)
- If you do not have access to a traditional sauna you can exchange this for an infrared sauna with the temperature set to the maximum
- A cold plunge, ice bath, cold body of water, or even a cold shower
- Plenty of fluid rich in electrolytes
- A group of supportive friends
- A protein rich meal to share at the end of the day
The process of increasing HGH in a sauna requires that you only follow this protocol every few months. It cannot be done daily. Ensure that all participants have taken at least one week off of sauna use prior to coming to the party. (3)
If your sauna is large enough the entire group may begin at the same time, otherwise stagger the time with intervals. Spend enough time in the sauna so that you can feel a strong increase in cardiovascular engagement, for some this will be 10 minutes, while others may stay in for 20 minutes. The first to exit the sauna will immediately engage in cold therapy for roughly 3 minutes before entering back into the sauna. The cold therapy could be as simple as a cold shower, a jump in a cold lake, or ocean, an ice bath, or perhaps a cold plunge. Immediately after return to the sauna and repeat twice in the first session, and twice in the afternoon session.
Using a sauna in this manner may increase HGH by 16 fold! (4)
As individuals enter and exit the sauna for cold exposure there will be a natural rotation between participants. If space is limited the group can work together alternating between cold and heat. Drink fluids rich in electrolytes before, during, and after the protocol.
Human Growth Hormone Sauna Recipe:
- Rest for one week leading up to your HGH sauna protocol
- Set the sauna temperature to at least 170 degrees Fahrenheit
- Remain in the sauna for 10-20 minutes depending on tolerance
- Exit sauna and proceed directly to your cold exposure apparatus, or other cold water based experience
- Enter back into the sauna for 10-20 minutes followed by a cold experience.
- Take a break after the first two intervals, spend time with friends, and drink plenty of electrolyte rich fluids
- Re-enter sauna and cold exposure procedure after at least a one hour break
- Repeat in the afternoon (this means that you will have two sessions in a single day amounting to a total of 4 sauna and cold exposures in total)
- Rest, drink plenty of electrolyte rich fluids and a protein rich meal while you enjoy camaraderie
The yang style of sauna bathing is perfect for a party atmosphere. It will allow for a collaborative effort to achieve an otherwise highly physically strenuous activity. A communal protein rich meal at the end will give your friends and family an opportunity to bond over the mutual experience of overcoming the high heat and cold to induce more bioavailable HGH. All participants should take at least a few days off of sauna bathing after this protocol.
The Yin and Yang Sauna Party: In Between Resume Regular and Frequent Sauna Bathing
The yin and yang style of sauna bathing that is appropriate for the ultimate sauna party is not the only way to sauna, and should not be done daily or even weekly. For most health related conditions it is best to sauna frequently, this means somewhere between 3-7 days per week (not several sessions per day) over the course of decades.
Both the Waon Method and the sauna protocol to increase HGH is a once a month type of protocol and should not replace your baseline sauna use. Each of these styles of sauna protocol do lend themselves to a great sauna party to create a more communal sauna experience. Continue your usual sauna bathing and every so often spice up your sauna routine with a party.
If you have a group of friends who enjoy using a sauna, like a book club, you could rotate between houses. So every month you could trade who hosts the sauna party. This sauna club can help build community, relationships and your health. Historically, humans have turned to heat therapy across time, geography, and culture. Join together with your ancestors and use heat to heal the body, rejuvenate the mind, bond with friends and family as well as find commune with a higher power.
Remember to stay well hydrated and do not push your limits. Sometimes a high powered yang style party will suit you, while other times will call for the gentle, soothing warm of a yin style sauna experience.
If you are unsure if sauna therapy is for you, then please consult your medical care practitioner.
Sources Cited:
- https://pubmed.ncbi.nlm.nih.gov/20884178/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11225698/
- https://pubmed.ncbi.nlm.nih.gov/3117831/
- https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance