The complete guide to sauna recovery

At Recovery Base Sauna Shellharbour, we believe recovery is more than just resting, it’s about creating space for your body and mind to reset. One of the most effective ways to do that is through sauna therapy.

Whether you’re an athlete chasing performance, someone managing stress, or simply looking to feel better day to day, regular sauna use can be transformative. Here’s everything you need to know before stepping into the heat.

Benefits of sauna for recovery

Saunas have been used for centuries to promote relaxation, improve health, and aid recovery. The heat helps increase blood flow, loosen tight muscles, and reduce soreness after training. By boosting circulation, your body can deliver oxygen and nutrients more efficiently, which means faster recovery and less stiffness.

Our infrared sauna and traditional saunas are designed to give you the full spectrum of recovery benefits, from muscle repair to mental clarity.

Benefits of sauna for mental health

It’s not just your muscles that benefit from sauna sessions, your mind does too. The quiet, meditative environment helps lower cortisol (the stress hormone) while increasing endorphins, your body’s natural mood boosters.

For many, sauna time becomes a form of mindfulness, a break from screens, noise, and stress. Regular use has been linked to reduced symptoms of anxiety and depression, making sauna therapy a gentle yet powerful support for mental wellbeing.

Sauna for muscle recovery after workouts

Post-workout saunas help accelerate recovery by improving circulation and relaxing muscles. Increased blood flow means your body can clear lactic acid and deliver nutrients where they’re needed most.

If you’re using the Recovery Base sauna and recovery experience after a training session, expect your muscles to feel looser and your body to bounce back faster, especially when paired with cold therapy like ice baths or compression.

How saunas help circulation and detox

Heat exposure causes your heart rate to rise, mimicking moderate exercise. As your blood vessels expand, circulation improves, and your body starts a gentle detox process through sweat.

This process can help flush out toxins, support your lymphatic system, and promote a healthy glow. It’s why sauna sessions are often referred to as “passive cardio”, your body gets many of the same benefits as exercise, without the movement.

Difference between infrared and traditional sauna

At Recovery Base, we offer both traditional and infrared options - but what’s the difference?

• Traditional sauna: Heats the air around you, creating a high-temperature environment (80–100°C) that encourages deep sweating.

• Infrared sauna: Uses infrared light to warm your body directly, providing the same benefits at lower temperatures (45–60°C).

Both support muscle recovery, stress relief, and detoxification, but infrared is ideal if you prefer a gentler heat or want deeper tissue benefits.

How often should you use a sauna for recovery?

If you’re new to sauna therapy, start with 2–3 sessions per week for around 15–20 minutes. Once your body adjusts, you can increase to 4–5 times weekly.

Consistency is key, like exercise, the benefits of sauna use build over time. At our Shellharbour wellness and recovery hub, many clients make sauna sessions part of their weekly routine for ongoing stress relief and recovery.

Best time to use the sauna after exercise

Timing matters. The best time to use a sauna is after your workout, not right before. This allows your body to cool down slightly from exercise while still supporting blood flow and muscle repair.

A post-session sauna also helps your nervous system transition from high alert (sympathetic) to rest and recovery (parasympathetic) mode, the ideal environment for healing.

What happens to your body in a sauna?

During a sauna session, your body temperature rises by about one degree, and your heart rate can double. This triggers a cascade of beneficial effects: blood vessels dilate, endorphins are released, and your body enters a deep state of relaxation.

It’s a full-body reset, your mind slows down while your body works gently to restore balance.

Sauna for stress relief and better sleep

Regular sauna use helps stabilise cortisol and encourages your body to release serotonin and melatonin, the hormones responsible for calmness and sleep.

Many people find that a short sauna session in the evening leads to deeper, more restful sleep - one of the best recovery tools there is.

Health benefits of sauna for beginners

If you’re new to saunas, start slow and listen to your body. Even a 10-minute session can reduce tension, support immunity, and lift your mood.

Our team at Recovery Base Shellharbour will guide you through your first session, helping you feel comfortable, safe, and confident.

Is a sauna good for sore muscles?

Absolutely. Saunas increase oxygen delivery to tired muscles and help flush out metabolic waste from intense activity. Regular sessions can shorten recovery time and ease post-workout soreness, a must for those who exercise regularly.

How long should you stay in a sauna?

The ideal sauna session is between 15–30 minutes depending on your experience and tolerance. Stay hydrated, listen to your body, and always cool down gradually afterward.

Sauna vs ice bath benefits

Heat and cold both have unique recovery benefits - which is why many of our members alternate between sauna and ice baths for contrast therapy.

• Sauna: relaxes muscles, increases circulation, improves flexibility.

• Ice bath: reduces inflammation, boosts recovery, strengthens mental resilience.

The combination helps balance the body’s stress and recovery responses — a practice known as “contrast therapy.”

Can a sauna help with inflammation?

Yes - regular sauna use can help reduce systemic inflammation by promoting circulation and stimulating anti-inflammatory proteins. This makes it beneficial for anyone dealing with joint pain, stiffness, or chronic fatigue.

Experience sauna recovery at Recovery Base

At Recovery Base Shellharbour, we’ve designed our sauna spaces to support every kind of recovery - from intense athletic training to everyday stress relief.

Whether you prefer the deep warmth of a traditional sauna or the soothing heat of infrared, we offer a space to breathe, recover, and recharge.

As part of the Shellharbour wellness and recovery hub, we’re here to help you build recovery into your lifestyle - not as an afterthought, but as a foundation for health.

Ready to experience it for yourself?

Join us at Recovery Base for your first sauna session and feel the difference.

Recovery for Everybody