Sauna Dome: Infrared Sauna Protocol and Ritual

What is an Infrared Sauna Protocol?

A sauna protocol is a defined procedure or system that rules the way in which you interact with the sauna.

Most sauna protocols that you will find online are to do with the health and safety of a user, predominately from commercial premises looking to minimise risk both from a legal and moral point of view.

For most of us, the type of sauna protocol we are searching for is about a set of instructions on how to use the sauna as a tool for a greater outcome, be it mindfulness, detoxification or relaxation. Another term that incorporates this same, desired outcome is a sauna ritual.

What is an Infrared Sauna Ritual?

A sauna ritual is a series of actions performed in a sequence that is defined by a specific order and usually holds ceremonial value to the user. Although for most instances, a sauna protocol and a sauna ritual are the same thing, neither of them really have a universally defined meaning or defined sequence of rules.

A difference between the two could be that a sauna protocol is the set of rules outlined in a commercial setting, such as; 

• What to wear in a sauna? 
• How hot should a sauna be? 
• How long should I stay in a sauna?
• How much should I drink after sauna?
• Can I sauna daily?

 In which you must follow to meet the regulations of that premise. Whereas a sauna ritual may be much more personal, and could be defined as a specific order of actions that you enjoy either pre, during or post sauna bathing that enhances your experience.

Again this terminology is open to interpretation, but for Clearlight Infrared® Saunas, we use a combination of both meanings for a sauna protocol and a sauna ritual.

The Clearlight® Sauna Protocol?

A Clearlight Sauna Protocol/Ritual is an educated and researched sequenced set of actions used either before, during or after a sauna to enhance the users experience, both for safety and best practice, and for a specific user goal or outcome, determined by the user. Because Clearlight has access to the world’s leading scientific community in the area of sauna bathing, infrared sauna technology, sweat and hydration, our Clearlight Infrared® Sauna Protocols/Rituals have extensive research and are based on published clinical studies.

Now that we have defined our terminology clearly, below is a ritual that we have created to be used in conjunction with the Aurora Dome Sauna for enhanced stress reduction.

What Is The Dome Sauna?

The portable Dome Sauna is one of the simplest ways of attaining the full raft of physiological health benefits on offer inside an infrared sauna in a small, practical and affordable package in your own home. An individual lays on the thick memory foam mattress, which is enveloped by our two patented True Wave heaters. These heaters utilise True Wave® far-infrared heating elements with a low EMF and ELF output, approved by the World Health Organisation, that warm your body with safe infrared energy. Our Aurora Dome Saunas are procured with eco-certified materials, and use 100% organic hemp fabric in their design, and are packaged with a lifetime warranty for added confidence.

Sauna Protocol using the Dome Sauna

This sauna protocol was designed to enhance relaxation, reduce emotional stressors and balance your mood and emotional state. Before we begin, you will need:

• A clean and quiet space
• A minimum of an hour of free time
• An Aurora Dome Sauna
• Speakers or headphones with music player/phone
• Herbal tea
• Shower or bath
• A cloth or tea towel
• Essential oil

It’s important to give yourself the time and space for this specific ritual to allow your body to heal and rejuvenate. To begin:

1. Create two environments free of distractions and turn off any electronics.
   One of these spaces is for your Aurora Dome Sauna, and the other will be for before and afterward your sauna session. Your Aurora Dome Sauna should be positioned away from any WiFi routers or high EMF areas; don’t worry,  the Aurora Dome Sauna uses low EMF technology.
2. Put on some music in the background.
   Helping with the environment, pick some music that soothes your emotions and sets the mood. This track is our recommendation.
3. Preheat your Aurora Dome Sauna.
   This usually will take around 15-minutes and will allow you time to complete steps 4 - 7 of this Aurora Dome Sauna Ritual. We find that keeping the mat at a moderate setting (less than 5) and the upper Domes at an intense setting (above 6) is the best combination for preheating.
4. Ensure you are hydrated.
   Ensure you’re extremely well-hydrated before your session, following the standard recommended practice of 3.7L for men and 2.7L for women per day. Keep in mind that you will be sweating a lot, so it’s important that you hit above those recommended targets before the day is finished.Keep a glass of water next to your Dome Sauna for when you finish your session.
5. Soak your wet cloth or tea towel in cool water and add some essential oils.
   Infusing your cloth with fragranced essential oils (we recommend lavender for this protocol) will help you relax. Keep this cloth next to your Dome Sauna.
6. Drink a warm herbal or ayurvedic tea.
   Take a seat in your distraction-free space that you created earlier to drink your tea. This will allow your body to recognise this space, with the music, as a safe and stress-free zone. For tea, we recommend mint tea to help with relaxation, but any other herbal tea or tonic can be used. The tea will help raise your body temperature and any tonic herbs in the digestive track will help with detoxification.
7. Have a 2-minute hot shower.
   A hot shower does two things;  it helps to heat your core temperature, especially on colder days, to allow your body to vasodilate faster. It also cleanses your skin and pores of any chemicals or toxins before they begin to open up. The cleaner the skin, the less likely you are to reabsorb any toxins from the day..
8. Enter The Aurora Dome Sauna naked.
   This is important to allow your body to regulate temperature most effectively, allowing you to sweat and detoxify faster and take in the infrared wavelengths.
9. Place your cloth on your forehead.
   Wring out the cool cloth so that it is only damp. This helps you to stay in the sauna for longer and the fragrance will help you relax and endure the heat if it becomes too hot.
10. Close your eyes and focus on your breathing.|
    Breathe in through your nose, filling your belly and then chest, and exhale through your mouth, emptying your belly and then chest. Focus on this for as long as you can (1 or 2 minutes) before you allow your mind to wonder.
11. Repeat a mantra to maintain your focus (5 minutes).
    This may be a mantra from a meditation that you speak out loud. If you have one please use it. If not, we recommend saying some affirmations about yourself, or simply list the things that you are grateful for.
12. Visualise points of stress.
    While you let your mind wander, try to bring your focus back to how your body is feeling. Try to feel for any stress, pain, or tension in your body that is being warmed by the heat and visualise your blood flowing to those parts. Try not to associate the feelings with labels such as pain or stress, simply feel that they are there and allow the thoughts to wonder again.
13. Cycle through steps 10-12.
    Continue to repeat your focus on breathing, your mantra, and your visualisation at least 3 times. This may take anywhere between 15 - 35 minutes. If you lose track of the time that is okay, simply listen to your body and when you are aware that the heat is too much, you can complete your session.
14. When your time is up, take a cold shower.
    Take your time exiting the sauna, and drink any water necessary before standing completely up. Pat yourself dry with a towel. Step into your shower, and begin with hot or warm water. After about 30 seconds, change the temperature to as cold as possible. This will flush all of the blood that has been collecting the toxins from the surface of your body, back through your liver and kidneys.
15. Rehydrate.
    Once you are dry, return to your distraction-free environment. Have either some room temperature water, boiled water or another tea. Take your time to rest and enjoy your drink.