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How To Use Sauna Oil: Elevate Your Sauna Experience

Estimated reading time: 14 minutes

Are you yearning for a soothing sauna experience that transcends physical warmth?

Adding essential oils can unlock aromatherapeutic benefits, enhancing your health and relaxation within the steamy confines.

Our comprehensive guide to using sauna oil will help you elevate your sauna experience, adding dimensions of smell and sensation to this traditional wellness practice.

Curious about how our sense of smell can transform our time in the heat? Let’s delve in.

Key Takeaways

  • Using essential oils in the sauna enhances relaxation, improves respiratory health, reduces muscle pain and inflammation, and boosts mood and mental clarity.
  • Essential oils like eucalyptus, lavender, peppermint, citrus (lemon, orange, grapefruit), and pine are popular choices for enhancing the sauna experience.
  • To use essential oils in the sauna, choose the right oils for your desired effects, dilute them properly with a carrier oil before applying or diffusing them, and follow safety guidelines to ensure a safe and enjoyable experience.

The Benefits of Using Essential Oils in the Sauna

Using essential oils in the sauna enhances relaxation, improves respiratory health, reduces muscle pain and inflammation, and boosts mood and mental clarity.

Infographic of the benefits of essential oils in the sauna.
The Benefits of Using Essential Oils in the Sauna

Enhances Relaxation and Stress Relief

Sauna aromatherapy using essential oils can facilitate profound relaxation and stress relief as your body warms in the sauna, cortisol levels – a key hormone associated with stress- tend to decrease.

This natural downturn of your body’s “fight or flight” response opens up space for calmness while diffusing feelings of anxiety.

Coupling this effect with aromatic scents like lavender or chamomile enhances your sense of peace and tranquillity during every sauna session.

It helps create an environment where the mind can let go, allowing you to experience deep restfulness beyond your time in the sauna. 

Discovering this pleasant balance between physical warmth and soothing aromas inevitably upgrades not just any infrared sauna experience but, indeed, all types ranging from Finnish saunas to portable home setups.

Improves Respiratory Health

The use of essential oils in the sauna provides a significant boost to respiratory health.

Eucalyptus oil, for example, is known to clear congestion and improve airflow in the nasal passages.

The sauna’s heat helps vaporize these oils, allowing them to be breathed deep into the lungs. This can benefit those who suffer from various respiratory conditions, including asthma or bronchitis.

Inhaling essential oil vapors is also an effective way to enhance lung capacity and oxygen intake during your sauna session.

Citrus oils like lemon or orange not only offer a refreshing aroma but also work as powerful decongestants that break up mucus and reduce inflammation in the airways.

Both factors contribute significantly towards improved respiratory function and overall health improvement.

Reduces Muscle Pain and Inflammation

A dose of sauna aromatherapy with essential oils like eucalyptus and lavender has been shown to alleviate muscle pain and decrease inflammation.

These therapeutic oils act as natural analgesics, relieving discomfort caused by sore muscles or joint pain after an intense workout or long day on your feet.

Notably, peppermint oil offers a cooling sensation that soothes aching body parts when applied topically in the heat of a sauna session.

Similarly, cinnamon oil is known for its anti-inflammatory properties that not only reduces swelling but also enhances mood and speeds up metabolism.

The potent blend of these oils can transform an ordinary sauna experience into an invigorating session of healing and rejuvenation.

Boosts Mood and Mental Clarity

Essential oils have the amazing ability to boost mood and enhance mental clarity during a sauna session.

Eucalyptus oil, for example, can relieve stress and provide an energizing aroma that uplifts the spirits. Sandalwood oil is known for its calming properties that promote focus and mental clarity. Conversely, lavender oil helps reduce stress and tension, leading to a more relaxed state of mind.

And if you’re looking to improve your concentration, peppermint oil is an excellent choice as it can help sharpen focus.

So next time you step into the sauna, incorporate these essential oils for a refreshing experience that elevates your mood and mental clarity.

How to Use Essential Oils in the Sauna

Choose the right essential oils, prepare them for sauna use, and discover different methods of incorporating oils for an elevated sauna experience.

Ready to enhance your relaxation and wellness? Read more!

Choose the Right Essential Oils

Choosing the right essential oils is crucial for a successful sauna experience.

Eucalyptus, known for its pleasant scent and ability to clear the airways, is a popular choice in infrared saunas.

Peppermint, lavender, birch, sandalwood, pine, citrus, lemongrass, tea tree, and bergamot are other options that can enhance relaxation and provide various therapeutic benefits.

It’s important to consider your preferences and desired effects when selecting essential oils for your sauna session.

Whether you’re looking to boost mood, relieve muscle pain or improve respiratory health, there’s an essential oil out there that’s perfect for you.

Preparing the Oils for Sauna Use

To prepare the oils for sauna use, it is important to dilute them properly to avoid any potential skin irritation. Essential oils like eucalyptus, birch, lavender, pine, and citrus can be used in saunas.

Mix a few drops of your chosen essential oil with a carrier oil such as jojoba or coconut oil before applying it to your skin or adding it to water in a spray bottle.

Diluting the oils helps ensure they are safe and effective for use in the sauna.

Once diluted, apply the mixture directly onto your skin or add a few drops onto sauna rocks for an even distribution of aromatherapy benefits throughout your sauna session.

Methods of Incorporating Oils in the Sauna (Sprays, Diffusers, Etc.)

Adding a few drops of essential oils to the water well or bucket in the sauna is the simplest way to incorporate oils into your sauna routine.

This allows the heat and steam to release the aroma and therapeutic properties of the oils, creating a soothing and refreshing sensation during your sauna session.

Alternatively, you can use a diffuser to disperse essential oils into the air, enhancing the aromatherapy experience in your sauna.

The diffuser helps spread the scent evenly throughout the space, allowing you to enjoy its benefits while relaxing in the sauna.

Eucalyptus, lavender, peppermint, citrus (lemon, orange, grapefruit), and pine are popular for sauna aromatherapy.

Infographic of the most popular essential oils for sauna.
Popular Essential Oils for Saunas


Eucalyptus essential oil is a popular choice for saunas. This oil helps purify the air, creating a clean and refreshing sauna experience.

In addition to its cleansing effects, eucalyptus can make you feel rejuvenated and energized.

It has been known to treat mental exhaustion and promote focus and awareness. That’s why it’s no surprise that eucalyptus essential oil is the most widely used oil in saunas worldwide.

With its invigorating aroma and numerous benefits, eucalyptus adds an extra touch of therapeutic goodness to your sauna sessions.

So, if you want to enhance your sauna experience with a versatile essential oil that promotes both physical and mental health, consider adding some drops of eucalyptus oil to your aromatherapy routine.


Lavender essential oil is a popular choice for saunas due to its calming and relaxing properties. Its floral, sweet, and subtle aroma adds an extra level of tranquility to the sauna experience.

Many people enjoy using lavender oil in evening saunas as it promotes relaxation and a sense of soothing.

Adding just a few drops of lavender essential oil can greatly enhance your sauna session and leave you feeling calm and refreshed.


Peppermint essential oil is a popular choice for enhancing your sauna experience. Its refreshing and invigorating scent can revitalize the senses while in the sauna.

The cooling properties of peppermint oil make it an excellent option for use in this setting, providing a pleasant sensation.

Additionally, this oil has been known to boost energy levels and improve mood, creating a more uplifting atmosphere inside the sauna.

Peppermint oil also offers antispasmodic properties, which can provide natural relief for stomach-related issues like nausea.

So next time you step into the sauna, consider adding a few drops of peppermint essential oil to enhance your relaxation and rejuvenation.

Citrus (Lemon, Orange, Grapefruit)

Citrus essential oils like lemon, orange, and grapefruit are famous for adding a refreshing aroma to saunas.

These oils can be used in traditional and infrared saunas, creating a refreshing sensation during your sauna session.

In particular, grapefruit oil is commonly used in aromatherapy and works well when used in the heat of a sauna.

Lemon, orange, and grapefruit essential oils help energize and uplift your mood while relaxing in the warmth of an infrared sauna.

The citrus fragrances of these oils are considered very refreshing and can enhance your overall sauna experience.


Pine essential oil is widely used in saunas due to its powerful anti-congestion and anti-headache properties.

Pine oil is a popular choice for aromatherapy in the sauna with its fresh and uplifting fragrance.

This essential oil has been utilized in traditional medicine for centuries thanks to its numerous therapeutic benefits.

When diffused in the sauna, pine oil creates an invigorating aroma that enhances the overall sauna experience.

It can also help alleviate congestion and headaches, making it a valuable addition to your sauna aromatherapy routine.

So why not try adding a few drops of pine essential oil during your next sauna session?

Tea Tree

Tea tree oil is a popular choice for saunas due to its cleansing properties. It can help prevent infections and promote healthy skin.

This essential oil has refreshing and invigorating qualities, making it an ideal addition to your sauna experience.

Additionally, tea tree oil effectively reduces inflammation and relieves sore muscles and joint pain.

Infographic of tea tree magic in the sauna.
Tea Tree Magic in the Sauna

With its numerous benefits, tea tree oil is worth considering when incorporating essential oils into your sauna routine.

Safety Tips for Using Essential Oils in the Sauna

Dilute essential oils properly, avoid excessive use or direct skin contact, and consult with a healthcare professional if pregnant or have specific health conditions.

Infographic of the best practices to use essential oils in the sauna.
Safety Tips for Using Essential Oils in the Sauna

Dilute Essential Oils Properly

Diluting essential oils properly is crucial before using them in the sauna. This is important for safety reasons, as undiluted essential oils can be too potent and may cause skin irritation or other adverse reactions.

By diluting the essential oils with a carrier oil like jojoba or coconut oil, it helps to reduce their intensity and makes them safer to use.

Dilution also allows for better absorption into the skin, maximizing their benefits during your sauna session.

Always follow proper dilution guidelines and consult with a healthcare professional if you have any concerns about using essential oils safely in the sauna.

Avoid Excessive Use or Direct Skin Contact

Using essential oils in the sauna can enhance your experience and provide numerous benefits, but using them responsibly is important.

Avoid excessive use of essential oils as they are highly concentrated and can be overwhelming in large amounts.

Stick to a few drops or follow the recommended dilution guidelines to ensure safe usage.

Additionally, avoiding direct skin contact with undiluted essential oils in the sauna is crucial, as some oils can irritate the skin when applied directly.

Always dilute them properly before use to prevent any adverse effects on your skin health.

Remember that using undiluted essential oils directly on the sauna rocks or heater can be a potential fire hazard and should never be done.

Taking precautions and prioritizing safety is best when incorporating essential oils into your sauna routine.

Consult With a Healthcare Professional if Pregnant or Have Specific Health Conditions

Before using essential oils in the sauna, it is important to consult with a healthcare professional if you are pregnant or have specific health conditions.

Pregnant women and individuals with certain medical conditions may be at risk for adverse effects from sauna use, as the high heat can raise body temperature too much.

It’s crucial to exercise caution and seek guidance to ensure your safety and well-being.

Best Practices for Sauna Usage

Clean the sauna before each use. Use aromatherapy oils sparingly. Take breaks and stay hydrated. Follow the manufacturer’s instructions for temperature and duration. Elevate your sauna experience with these best practices!

Start With a Clean Sauna Environment

Cleaning the sauna is an essential step to ensure a hygienic and enjoyable sauna experience.

Regular cleaning helps eliminate dirt, sweat, and bacteria that may have accumulated in the sauna.

It is important to keep the door open during cleaning to allow fresh air circulation. By starting with a clean sauna environment, you can create a healthier space and extend the life of your sauna installation.

Remember to maintain and clean your sauna regularly for optimal hygiene.

Use Aromatherapy Oils Sparingly

Using aromatherapy oils in the sauna can enhance the overall experience, but using them sparingly is important.

Adding just a few drops of essential oils to your steam or sauna session can provide a subtle and pleasant aroma without overpowering the space.

Using aromatherapy oils sparingly ensures that the scents don’t become overwhelming and potentially cause irritation to your skin or respiratory system.

So, enjoy the benefits of essential oils in your sauna by using them in moderation for a more enjoyable and relaxing experience.

Remember: The key is to balance enjoying the therapeutic effects of essential oils and maintaining a comfortable atmosphere inside your sauna. With just a few drops, you can create an inviting scent that enhances relaxation without overpowering.

Take Breaks and Stay Hydrated

Proper hydration is essential when using a sauna to ensure a safe and enjoyable experience.

Infographic of sauna hydration and breaks.
Take Breaks and Stay Hydrated in the Sauna

Drinking water before, during, and after your sauna session helps to replace the fluids lost through sweating.

This ensures that you stay hydrated and prevents dehydration, which can lead to dizziness or lightheadedness.

Additionally, taking breaks during your sauna sessions is recommended.

This allows your body time to cool down and prevent overheating. Taking breaks also allows you to relax outside of the heated environment and recharge before returning for another round in the sauna.

Follow the Manufacturer’s Instructions for Temperature and Duration

To ensure a safe and enjoyable sauna experience, following the manufacturer’s instructions for temperature and duration is essential.

These instructions are specifically designed to provide optimal conditions for using sauna oil.

By adhering to these guidelines, you can maximize the benefits of your aromatherapy session while avoiding any potential risks or negative effects.

So consult the manufacturer’s recommendations before using sauna oil to create the perfect environment for relaxation and wellness.

To Sum Up

Incorporating sauna oil into your sauna routine is a simple and effective way to elevate your experience.

The benefits of using essential oils in the sauna, such as relaxation, improved respiratory health, reduced muscle pain, and enhanced mood, are well worth exploring.

By choosing suitable oils, properly preparing them for use, and following safety guidelines, you can create a spa-like ambiance that enhances your physical and mental well-being during your sauna sessions.

So go ahead and indulge in this aromatic therapy to take your sauna experience to the next level.


What is sauna oil, and how does it enhance the sauna experience?

Sauna oil is a specially formulated essential oil blend that can be added to the water or rocks in your sauna to create a more relaxing and therapeutic atmosphere. The aromatic scents of the oils can promote relaxation, relieve stress, and provide various other benefits for the mind and body during your sauna session.

How do I use sauna oil in my sauna?

To use sauna oil, add a few drops of the desired oil onto a cloth or sponge, then place it on top of the rocks in your sauna. Alternatively, you can dilute the oil with water in a spray bottle and mist it in your sauna’s air. The heat will release the fragrance from the oils, filling the space with their pleasant aroma.

Are there any safety precautions when using sauna oil?

While using sauna oil can enhance your experience, exercising caution when handling and applying these oils is essential. Make sure to read and follow the instructions provided by the manufacturer regarding proper usage and dilution ratios. Additionally, some individuals may have allergies or sensitivities to certain oils, so consider conducting a patch test before using them extensively.

Can I mix different types of essential oils together in my sauna?

Yes, you can mix different types of essential oils together to create custom blends that suit your preferences. However, it’s necessary to research and ensure compatibility between oils before combining them, as some combinations may not produce desirable results or could cause adverse reactions. Experiment with small amounts first to determine your preferred scent combination.

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