How Often: You may use a sauna twice a week to twice a day. If you are debilitated, begin with once a week. Work up to daily use as one is able. When beginning, many people do not easily sweat. Instead, their bodies overheat and tolerate less time in the sauna. In a few weeks to a few months, as the body acclimates and is more able to regulate its temperature, sweating becomes easier. Also, the more one relaxes, the more one will sweat.

Before a Sauna Session: Avoid heavy meals two hours before a sauna session. Avoid alcohol or other intoxicating substances. Drink eight ounces of water before entering a sauna. Add sea salt and two tablespoons daily of kelp to your diet, especially if your water is mineral-free. Remove metal jewelry before entering the sauna, as it may become very hot.

Before entering a hot air sauna, preheat to 150 F. With a far infrared sauna, enter as soon as one turns it on or just preheat to 100 F. Warm up with the sauna. When it reaches 115-120 F., open the door 1/2" so the elements or bulbs remain operational but the sauna stays at this temperature.

During a Sauna Session: Light clothing may be worn in a hot air sauna but is not as good in one heated by infrared. Use a small towel to wipe off the sweat. Sit on another towel. Have a third towel on the floor to avoid slipping. Talking or working is not recommended while in a sauna. Meditate or relax.

To enhance the effects of a sauna session, visualize absorbing the heat and energy. Deep, slow breathing and good posture are very helpful. Sound therapy such as listening to low tones is also excellent. Aromatherapy is also very effective during a sauna session.

If using sauna heated by infrared heat bulbs, turn every few minutes to heat the body evenly. Sit on a stool or a chair without a back. Face the bulbs; turn to the side and around to the back. Avoid touching the hot bulbs. Looking at the bulbs is okay according to the manufacturer, but not recommended. Do not let water, a towel or clothing touch the hot bulbs. One will not get a tan in an infrared sauna, though the skin may redden for an hour afterwards.

Finishing Up: How long to remain inside the sauna is dependent on your health condition. Your body temperature should not increase more than four degrees. The pulse should not increase more than 50% of the resting pulse. Begin with 15 minutes; if the heart begins to race, sweating stops or one feels very faint, end the session immediately. Sixty minutes is a maximum time.

When finished, take a shower, warm or cool but not hot. Avoid soap if possible as one should be very clean. Soap leaves a film and clogs the pores. Wipe off sweat with a skin brush or loofah. Brush all over, even face and hair. Painful at first, it soon feels wonderful. Brushing enhances the cleansing effect. Use shampoo and conditioner only if needed. Most contain chemicals toxic to the body. Also skip most oils, lotions and creams. These also contain chemicals that may clog the pores.