Sauna & Breathwork: A Natural Partnership

Finding Calm in Heat

For me, the sauna is not just been about sitting in the heat. It’s about slowing down, creating space, and noticing how the body responds. Breathwork has been part of my life for years, and as a certified Breathwork coach, I love weaving my two passions together; breath and heat. The combination feels simple, and always leaves me with a sense of balance and calm.

Why Breath in the Sauna?

The sauna naturally asks a lot of the body: your heart rate rises, your skin tingles, and you can feel the heat building. That’s where the breath comes in. Gentle, steady breathing helps the body find ease in the intensity. It calms the nervous system, supports circulation, and creates a sense of focus, so instead of feeling overwhelmed, you feel grounded and present.

A Few Simple Breath techniques I Love

Belly Breathing – Place a hand on your belly and feel it rise as you inhale, then soften as you exhale. Focus on letting your belly expand rather than your chest. This is a beautiful way to settle in as the heat builds, and it naturally encourages the nervous system to relax. Even a few minutes can make the sauna feel calmer and more spacious.

Humming Breath (Bee Breath) – Inhale gently through your nose, then exhale with a soft, steady humming sound, like a gentle bee. The vibration of the hum can be surprisingly grounding, soothing both mind and body. It also encourages a slightly longer exhale, which signals safety and calm to the nervous system. I love using this if I’m feeling tense or my mind is racing, it’s meditative without needing focus or counting.

Extended Exhales – Breathe in softly for a comfortable count (through your nose), then let your exhale be longer than your inhale (through pursed lips), feeling your body naturally release tension. You can do this with or without a pause at the top or bottom of your breath. Extended exhales help your heart rate slow slightly and deepen the sense of calm in the sauna.

Gentle Breath Awareness – Simply notice your breath without trying to change it. Feel the rise and fall, the warmth of the air, and the rhythm of your body in the heat. Sometimes the simplest practice is the most powerful — just noticing the breath as it is can help the sauna feel meditative and restorative.

A Small Invitation

Next time you step into the sauna, take your breath with you. Try belly breathing, humming, or simply noticing the rhythm of your breath. Let it guide you into calm and presence.

Look out for some guided Breathwork sauna sessions ❤️