Your first infrared sauna session | A beginner’s guide to heat exposure at ISKA
- Megan Pleva
- Jul 4
- 2 min read
Updated: 5 days ago
Stepping into an infrared sauna for the first time can feel unfamiliar, but at ISKA, we make it simple. Whether you're here to support recovery, manage stress, or simply take time for yourself, this guide covers everything you need to know before your first session.
What makes infrared different?
Unlike traditional saunas, which heat the air around you, infrared saunas use light waves to heat your body directly. This creates a gentler experience - less stifling, more effective. The temperature typically sits between 45–60°C, allowing for a deeper sweat at a lower heat. It is this slow, internal warmth that helps increase circulation, support muscle recovery, and promote a sense of calm.
What to bring
You do not need much apart from a towel is essential, we recommend bringing two (one to sit on, one to dry off). Comfortable clothing for after your session, a refillable water bottle, and minimal personal items are all you need. If you are pairing your sauna with an ice bath, consider bringing a loose, dry change of clothes. We provide everything else. The space is yours, quiet, clean, and free from distractions. Phones are allowed but we encourage a break from screens.
Before you arrive
Hydration is key. Start drinking water a few hours before your session. Avoid alcohol, large meals, or intense training directly before entering. Think of it like a warm-up for your nervous system, give your body the best chance to respond well. Once you arrive, take your time. There is no rush to step in. Sit quietly, breathe, and settle.
Trying contrast exposure for the first time?
Your one-hour slot with us offers enough time to move through both therapies at your own pace. We recommend starting with 15–20 minutes in the infrared sauna to allow your body temperature to rise gradually. After stepping out, take a few moments to cool slightly and hydrate before entering the plunge. Aim for one to three minutes in the ice bath, this is enough to activate the nervous system without overwhelming it. Many beginners choose to finish with a short return to the sauna (5–10 minutes) or a warm shower to rebalance. The key is to listen to your body and take rest breaks in between if needed. You are in control throughout, there is no pressure to ‘perform.’ The goal is to feel the contrast, not to endure it.
Aftercare matters
Do not skip the cool down. A cold shower, or ideally an ice bath, helps close your pores, stimulate the lymphatic system, and bring your heart rate back to baseline. Follow with hydration and a light snack, electrolytes are helpful, but not essential. You might feel light and energised afterwards. Others feel sleepy or introspective. Both are valid. Take it easy for a few hours and allow your body to process the benefits.
Wellness and restoration, your way
Heat exposure is not just about what happens in the sauna, it is about making space to check in with yourself. At ISKA, we believe in accessible, self-directed recovery. Whether this is your first session or one of many, you are in control. Feel confident walking into your first infrared session. All it takes is an open mind, a towel, and a willingness to slow down.
Find your edge,
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