Sauna & Breathwork: Breathing Techniques & Benefits
When people think of a sauna, they usually focus on the temperature or the steam – but the real transformation often happens through breathing.
Conscious breathwork can completely change how your body and mind respond to heat. When combined with sauna therapy, breathing techniques help you relax more deeply, increase oxygen flow, and find calm in intensity.
At Banya No.1 – Hoxton, we see sauna not just as a physical ritual, but as a mindful experience – where breath becomes the bridge between heat and inner balance.
What is Breathwork in a Sauna?
Breathwork simply means intentional breathing – the act of focusing on how you inhale and exhale to influence your mental and physical state.
From deep diaphragmatic breathing to box breathing (inhale–hold–exhale–hold), breathwork techniques can activate the parasympathetic nervous system, lower stress, and help regulate heart rate.
When practised in a sauna, these effects are amplified: heat opens the blood vessels, increases circulation, and encourages deeper, more efficient breathing. Together, they create a meditative, restorative flow that supports both body and mind.
Why Sauna + Breathwork Work So Well Together
Here’s what happens when you combine heat and controlled breathing:
- Better oxygen flow. Warm air expands airways, making every breath smoother and more nourishing.
- Calmer nervous system. Deep, rhythmic breathing activates relaxation and lowers cortisol – the body’s main stress hormone.
- Improved circulation. Breathwork enhances the cardiovascular benefits of sauna, helping oxygen reach muscles and tissues faster.
- Mental clarity. When you control your breath, your mind follows – your focus sharpens, and the noise fades.
- Longer, more comfortable sessions. Conscious breathing helps regulate body temperature and heart rate, allowing you to stay in the heat safely for longer.
This synergy of heat, oxygen, and focus is what makes sauna breathwork so powerful.
How to Practise Breathwork in the Sauna
A few minutes of mindful breathing can completely change your sauna experience. Try this simple routine next time you visit:
- Enter slowly. Let your body adjust to the temperature for a minute or two.
- Sit comfortably and close your eyes if you wish.
- Inhale slowly through your nose for a count of four.
- Hold your breath gently for a count of two.
- Exhale through your mouth for a count of six.
- Repeat this for several minutes, keeping your breath soft and controlled.
This style – known as deep diaphragmatic breathing – encourages relaxation and keeps your body balanced in the heat.
You can also experiment with box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
Both methods reduce stress and improve oxygen exchange without overwhelming your system.
Check our Workshops & Events page to join the next breathwork event ›
Benefits of Sauna Breathwork
| Benefit | What You’ll Feel |
| Deeper relaxation | Calm mind, reduced stress, and an almost meditative state |
| Enhanced circulation | Warm limbs, better oxygen delivery, glowing skin |
| Improved breathing | Easier, fuller breaths even outside the sauna |
| Muscle recovery | Looser muscles and faster recovery after exercise |
| Mental reset | Clarity, focus, and a sense of inner stillness |
Safety and Best Practice
- Always start gently – you don’t need to force your breath.
- Avoid breathwork if you feel light-headed, dizzy, or unwell.
- People with heart conditions or respiratory issues should consult a doctor before practising.
- Stay hydrated and cool down between rounds – the key is balance, not endurance.
- Never hold your breath for long periods in high heat.
Remember: breathwork in sauna should feel grounding, not challenging.
FAQ: Common Questions about Sauna Breathwork
Can I practise breathwork in any sauna?
Yes – traditional, steam or infrared – just adapt to the heat and duration.
Does breathwork make sauna sessions longer?
It can help you tolerate heat more comfortably, but listen to your body and exit if you feel overheated.
Will this improve my lung health?
While it’s not a medical treatment, many people report easier breathing and better awareness of their respiratory rhythm after regular practice.
Can beginners try it?
Absolutely. Start with slow, gentle breathing for 5–10 minutes per session.
Sauna & Breathwork at Banya No.1 – Hoxton
At Banya No.1 – Hoxton, we believe the best results come from harmony – heat, cold, rest and breath.
Our authentic banya sessions already encourage natural breath rhythm, and we regularly host guided sauna breathwork experiences, combining ancient bathing traditions with modern mindfulness techniques, like sound bath, reiki practices and others.
Whether you’re looking to recover, de-stress or simply reconnect with yourself, sauna breathwork helps you find that balance – one breath at a time.
