Saunas and Their Types - Relaxation, Health and Heat in One Ritual
From Finnish to Cryo: Benefits, Risks, Prices and Popularity in Czechia
Today, going to a sauna isn’t just about warming up in winter - it’s a full wellness ritual. People come not only to sweat, but to restore energy, improve skin tone, and relax after a long week. And the range of sauna types has become truly impressive: from traditional Finnish to futuristic cryosaunas.
What kinds of saunas are there?
There are many types, each with its own atmosphere, temperature, and benefits:
- Finnish sauna - the most iconic. High temperature (up to 100 °C) and very low humidity (~10 %) allow for deep muscle relaxation and improved blood circulation.
- Russian banya - humid and hot, with a lower temperature (60-70 °C) but humidity up to 90 %. Birch or oak whisks are used, and it's often combined with cold plunges.
- Turkish bath (hammam) - gentle heat (40-50 °C) with high humidity. Great for those who don't tolerate high heat but still want the relaxing effects of steam.
- Fitosauna (Herbal sauna) - an individual steam chamber (often a wooden barrel) infused with herbal extracts. Soothing, cleansing, and excellent for breathing.
- Infrared sauna - no steam or intense heat. Instead, panels emit infrared waves that gently warm the body from within. Recommended for muscle pain and joint issues.
- Cryosauna (Cryotherapy) - the opposite of traditional heat. Air temperature drops as low as -130 °C for just 1-3 minutes. The extreme cold boosts metabolism, improves energy, and helps fight fatigue.
- Vibro sauna - a dry heat capsule with light vibration that stimulates circulation and relaxes the muscles.
- Jacuzzi - not a sauna per se, but often part of spa zones. Warm bubbling water gently massages the body and relieves stress.
Benefits of saunas — and who should avoid them?
The positive effects of saunas are well documented:
- Improved blood flow and cardiovascular health,
- Detoxification and cleaner, smoother skin,
- Muscle relaxation and reduced stress levels,
- Immune system boost,
- Faster metabolism and recovery after physical exertion.
Regular sauna use is associated with better sleep, improved mood, and enhanced athletic performance.
However, saunas are not recommended in the following cases:
- Heart or vascular conditions (hypertension, arrhythmia, etc.),
- Fever or active inflammation,
- Pregnancy (especially in the first and third trimesters),
- Cancer (only with doctor’s approval),
- Epilepsy,
- Acute skin conditions.
If in doubt - consult your physician before using a sauna.
Sauna culture in Czechia: how often, how much, and what to expect?
The Czech Republic is well known for its love of wellness, mineral baths, and spa rituals.
According to ČSÚ and Eurostat data:
- Around 40% of Czechs visit a sauna at least once per year,
- Roughly 15-20% go regularly, especially during the colder months.
Prices vary depending on the type and location:
- Basic public saunas: from 150 to 300 CZK for 1.5-2 hours,
- Private or luxury spa facilities: from 400 to 800 CZK,
- Wellness packages with massage or jacuzzi: from 900 to 1,500 CZK and up.
Most saunas also offer additional services:
- Massages (classic, Thai, deep tissue),
- Body scrubs and wraps,
- Aromatherapy and herbal steam,
- Cold plunge pools or ice fountains.
Doctors typically recommend sauna use 1-2 times per week for healthy individuals. That’s enough to relax, support circulation, and boost the immune system, just stay hydrated, listen to your body, and enjoy the ritual.