You can practice a simplified version of saunagus at home, but there are a few things to consider to create an environment that mimics the experience. Saunagus typically involves a trained facilitator (Saunagusmaster) leading the session with breathing exercises, aroma infusions, and wave movements to distribute heat and scent evenly, so while you can not exactly replicate a full saunagus experience without professional guidance, you can still enjoy a similar therapeutic sauna session at home.

Set Up Your Sauna

First, you will need access to a sauna. If you do not have a traditional Finnish sauna, infrared saunas or even steam rooms can work as alternatives. If you have a sauna at home, make sure it is well-heated and ready for use. The typical sauna temperature is between 70 and 100 degrees celsius.

Prepare the Right Scents (Aromatherapy)

One of the key elements of saunagus is the aromatic infusion that is poured over the sauna stones to release essential oils into the air. You can create a similar effect by mixing essential oils with water. Essential oils commonly used for saunagus include.

• Eucalyptus: Clears the airways and refreshes.
• Lavender: Calms and relaxes the mind.
• Pine or Cedarwood: Grounding and soothing.
• Peppermint: Invigorating and energizing.
• Citrus (like lemon or orange): Uplifting and refreshing.

To create an infusion:Add a few drops (5–10) of essential oil into a bucket of water. Carefully pour the water over the hot sauna stones, but be cautious not to overflow the stones with too much water at once.‍

Breathing Exercises

‍Breathing techniques are central to the saunagus experience. While you might not have a guide to lead you through them, you can incorporate simple deep breathing and relaxation techniques to enhance the benefits:

• Deep Belly Breathing: Inhale deeply through your nose, allowing your belly to expand, and then exhale slowly through your mouth. This helps you relax and improves oxygen intake.
• 4-7-8 Breathing: Inhale for 4 seconds, hold your breath for 7 seconds, and then exhale slowly for 8 seconds. This technique can promote relaxation and help reduce stress.

Waving the Towel

‍One of the distinctive parts of saunagus is the facilitator using a towel or fan to wave heat and scent through the sauna. While you do not have a facilitator at home, you can still use a towel to distribute heat. Take a large sauna towel or a bath towel. Wave it gently in the air to create a breeze that helps circulate the hot air and aromatic mist around the sauna.

‍Create the Right Environment

‍To make your home sauna experience more immersive. Dim the lights or use candles (safely) to create a calming atmosphere. You could even use salt lamps to add a soft, soothing glow. Play soft, relaxing music or nature sounds, such as flowing water or birdsong. Be sure to stay hydrated before and after your session.

‍Post-Sauna Care

‍After your sauna session, it is important to cool down. Step out of the sauna gradually, and consider taking a cool shower to help your body return to normal temperature. Drink plenty of water to rehydrate. Sweating in the sauna can lead to fluid loss, so replenishing fluids is important. After your sauna experience, allow some time to relax and absorb the benefits of the session. You might even want to meditate or lie down with a soft blanket.

‍Saunagus vs. Regular Sauna

‍While home practice can bring many benefits, it is important to note that saunagus is a multi-sensory experience led by a trained professional. Without a guide, the focus on breathing techniques, rhythmic movements, and a deeper level of immersion may not be fully replicated. However, by integrating these elements yourself, you can still enjoy a deeply relaxing sauna experience at home.

‍Additional Tips

• Stay mindful of your body. Pay attention to how you feel during the session, especially if it is your first time trying this approach. If at any point you feel lightheaded, too hot, or uncomfortable, it is okay to leave the sauna.
• If you are sensitive to scents, consider using a single essential oil or a mild blend to start. Some people can be sensitive to strong fragrances, especially in a confined space like a sauna.
• You may want to take breaks, especially if you are not used to the heat. This gives your body time to cool down and prevents overheating.
• The sauna should be hot, but not excessively so. Start at a moderate temperature to avoid feeling overwhelmed and adjust as needed.

While you ca not fully replicate the professional experience of saunagus at home, you can still create a similar, immersive and therapeutic session. By using aromatherapy, breathing exercises, heat, and towel waving, you can enjoy many of the same benefits of relaxation, mental clarity, and rejuvenation. Just make sure you have the right setup and listen to your body throughout the experience!