If you’re new to the SaunaBox or just want to make sure you’re using it the right way, one of the first questions that comes up is:
“How long should I stay in it?”
Most people using a sauna like the SaunaBox don’t know how long they should stay in. Stay too long, and you risk dizziness, dehydration, and fatigue. Stay too short, and you may not get the benefits you’re looking for.
Let’s break that down how long you should really stay in and what can affect it.
🔥Heat Levels Make a Difference: The Ideal Temperature
Before anything else, know this: the temperature inside your sauna will be the biggest factor in how long you can safely and effectively stay in. The hotter it gets, the faster your body heats up—and the shorter your session should be.
Check this out…
A study done by The Finnish Institute for Health and Welfare found that:
The best sauna temperature for dementia protection is between 176-210 degrees Fahrenheit
At this temperature, you’ll get the most benefits and health hacks!
Now when it comes to the SaunaBox, it offers multiple heat levels, ranging from 1 all the way up to 7.
The SaunaBox needs to be hot, but also not too hot. You’ll find that sweet spot temperature at levels 5 and 6 and sometimes level 7.
Now, I speak from experience when I say that at it’s hottest, staying in the SaunaBox at level 7 for more than 10 minutes becomes a challenge…
And just for reference: Even though I’ve only seen SaunaBox reach a maximum temperature of 107°F, that doesn’t mean it isn’t hot. With the added humidity of 89% from the steam, the heat becomes much more intense—making it feel like a deep, full-body sweat that kicks in fast and lingers well after you step out.
Just check out the pics below and read what the heat index calculator says and you’ll see that at level 7 the SaunaBox can hit a temperature that the body feels is above 220°F.
Now here’s the thing. You can always shoot for a quick 8-10 minute sauna session at level 7, but remember you can utilize levels 5 or 6 for a more comfortable approach and stay in for 10-20 minutes.
Ultimately, the choice is yours.
Just remember that the best temperature with the most benefits is around 176°F-210°F. And in general, you’ll find this temperature in the SaunaBox at heat levels 5-6.
⏲️Longer Is Not Always Better: The Ideal Time
Now as relaxing a sauna can feel, there is such a thing as overdoing it.
Studies show that:
15-20 minutes of solid sauna session is all you need, 4 times per week.
Saunas are safe when done right, but the last thing you want to do is:
- Pushing past your bodies limit and think that more = better
- Skipping hydration before/after
- Not listening to your body’s signals
You do not want to overheat or pass out.
And although that’s unlikely, the SaunaBox does have a maximum time limit of 60 minutes — not because you should stay in that long, but to prevent users from accidentally overdoing it during extended sessions.
Avoid this altogether and try to listen to your body. When it starts getting too uncomfortable, it’s time to step out.
If you’re at that sweet spot temperature, fifteen minutes is perfect.
🔄 How Often Should You Use It?
As the study from Finland suggest, 4 times a week is a good place to start. But there’s no right answer here, it ultimately depends on you body and goals.
I personally use it 7 days a week and sometimes twice a day.
For me it helps me recover from lifting or as a warm up to my Brazilian Jiu Jitsu classes.
- 3–5x per week for general wellness
- Daily use also works for those with intense exercise routines or stressful jobs
Again, hydration and listening to your body are key. Think of it as training your heat tolerance over time—just like exercise.
🧖 Final Tips for a Great SaunaBox Session
- Hydrate: Before and after every session, that includes consuming salt or electrolyte packets
- Preheat the SaunaBox: It takes roughly 15 minutes to heat up, don’t step in too early
- Try some deep breathing before stepping in: Box breathing or Wim Hof Style breathing can help regulate your nervous system and enhance the sauna’s relaxation effects.
- Bring a timer/watch: To accuratley record how long you’ve been inside
- Wear minimal clothing (or none): More skin exposure = more effective heat transfer and a better sweat.
- Listen to your body: If you’re uncomfortable, step out
- Do light stretching or mobility work afterward: Your muscles will be warm and loose—perfect time for recovery work.
- Take a cold shower after: If you’re up for it, take a cold shower to help boost recovery even more by activating those cold shock proteins
- Enjoy—this is your time to relax: Don’t treat it like a chore. Use this moment to disconnect, breathe, and reset your body and mind.
In Summary:
Your SaunaBox sessions should be around 10-20 minutes, depending on how intense the temperature is. The goal isn’t to “tough it out”—it’s to support your recovery, calm your mind, and reset your body.
Let the heat do the work. You just have to show up.
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