Short answer
Keep sessions short enough that boredom is not the problem: Harvard Health advises no more than 15–20 minutes. Inside, try slow breathing, quiet planning, gentle stretches or, in a dry sauna, a paperback. Chat quietly if others are happy to. Leave your phone outside and get out straight away if you feel dizzy or sick.
Ten or fifteen minutes in a quiet, hot room can feel long, especially without a phone. The good news is that a sauna session is meant to be short, and there are easy ways to make that time pleasant without taking risks.
First: how long should a session be?
Harvard Health advises staying in no more than 15–20 minutes, cooling down gradually, and drinking water afterwards. If you are new to saunas, start shorter. There is no need to sit through boredom to reach a target: when you have had enough, step out. For more on timing, see how often and how long to use a sauna.
10 ways to pass the time in a sauna
- Breathe slowly
- Try a short body scan or meditation
- Do gentle seated stretches
- Read a paperback in a dry sauna
- Plan your day or rehearse a talk
- Chat quietly with a friend
- Listen to music the safe way
- Add a sauna scent
- Split it into rounds
- Use a timer you can see
Breathe slowly
Slow, steady breathing is easy on the bench and needs no equipment. The NHS breathing exercise for stress has you breathe in gently through your nose and out through your mouth, counting from one to five each way, for a few minutes. Stop if you feel light-headed.
Try a short body scan or meditation
Close your eyes and slowly notice your feet, legs, back and shoulders in turn. Many people find this makes the minutes pass quickly. More ideas in meditating in the sauna.
Do gentle seated stretches
Roll your shoulders, stretch your neck slowly or reach for your toes while seated. Keep it gentle: this is not a workout. See sauna before or after yoga and stretching for timing.
Read a paperback in a dry sauna
A cheap paperback or magazine works in a dry sauna; it may warp a little. Steam will ruin it. Details in can you bring a book into a sauna.
Plan your day or rehearse a talk
The sauna is quiet and free of screens, which makes it a good place to think through the week, a conversation or a presentation. Write it down once you are out.
Chat quietly with a friend
Going with someone makes the time fly. In a shared sauna, keep your voice low and respect people who want silence. See gym sauna etiquette.
Listen to music the safe way
Most phones and Bluetooth speakers are not made for sauna heat. Use a sauna-rated speaker system or play music from outside the cabin. See speakers in a sauna, phones in the sauna and relaxing music in the sauna.
Add a sauna scent
In a traditional sauna, a scent in the water you pour on the stones changes the feel of a session. Harvia’s heater manual says to use only fragrances intended for saunas and to follow their instructions. More in essential oils in a sauna.
Split it into rounds
Instead of one long sit, do two or three short rounds with a cool-down and a drink of water in between. Each round feels shorter, and you are not tempted to push past your limit.
Use a timer you can see
Knowing exactly how long is left takes the edge off. A sand timer or a clock outside the window works well; see how to track time in the sauna.
What not to do to kill time
- Do not stay longer to “get your money’s worth”. Leave when you have had enough.
- Do not fall asleep. Set a timer or go with someone if you tend to doze off.
- Do not drink alcohol before or during. Harvard Health advises avoiding alcohol and medications that impair sweating around sauna use.
- Do not take your phone in. Heat can damage it, and it pulls you out of the break.
Get out straight away if you feel dizzy, sick, confused or get a headache. These can be early signs of heat exhaustion (NHS). For more practical advice, see our sauna tips and guide to sauna temperatures.
Frequently asked questions
How long should you stay in a sauna?
Harvard Health advises no more than 15–20 minutes per session, cooling down gradually afterwards. Beginners often start shorter. If a session feels long, that is a good cue to step out, cool off and come back for another short round if you want.
Can you bring a book into the sauna?
A paperback or magazine is fine in a dry sauna if you do not mind it warping a little. In a steam room the moisture will soak it. Do not bring anything you would be upset to lose.
Can I use my phone in the sauna to pass the time?
It is better not to. Phones and most Bluetooth speakers are rated for far lower temperatures than a sauna reaches. If you want music, use a speaker system built for saunas or play it from outside the cabin.
Is it okay to meditate or do breathing exercises in a sauna?
Yes, gentle breathing and quiet meditation suit the sauna well. The NHS breathing exercise for stress, slowly counting in and out for a few minutes, is easy to do on the bench. Stop if you feel light-headed.
Can you do yoga in a sauna?
Keep it to gentle seated stretches. Sauna benches are small and the heat is far higher than in a hot-yoga studio. Avoid strenuous poses, and get out if you feel dizzy, sick or very tired.