Saunas have long been cherished for their relaxing and rejuvenating effects on the body and mind, and when combined with the power of aromatherapy, they can elevate your sauna experience to a whole new level (1).
In this blog post, we'll take a closer look at how essential oils can enhance your sauna sessions, the best essential oils to use in a sauna, and the various therapeutic effects they can offer. So, get ready to indulge your senses and discover the delightful synergy of essential oils and sauna for a truly blissful experience. Let's dive in!
How does Aromatherapy work?
Aromatherapy is a practice that utilizes the aromatic properties of essential oils to promote well-being and improve health. Essential oils are highly concentrated extracts derived from various parts of plants, such as flowers, leaves, stems, and roots, through methods like steam distillation or cold pressing. These essential oils contain unique volatile compounds that give them their characteristic aroma and therapeutic properties.
The sense of smell is closely connected to the brain and the limbic system, which is responsible for regulating emotions, memories, and behaviors (2).
When you inhale the aroma of an essential oil, the volatile compounds in the oil travel through the olfactory nerves in the nose and stimulate the limbic system. This can trigger neurochemical responses in the brain, leading to various physiological and psychological effects.
The aromatic compounds in essential oils can interact with receptors in the brain and other parts of the body, influencing the release of hormones, neurotransmitters, and other chemical messengers.
For example, inhaling lavender essential oil has been shown to have calming and relaxing effects, as it can influence the release of serotonin, a neurotransmitter associated with mood regulation. On the other hand, inhaling citrus oils, such as lemon or orange, can have uplifting and invigorating effects due to their stimulating properties.
In addition to the olfactory system, essential oils can also be absorbed through the skin. When applied topically, essential oils can penetrate the skin and enter the bloodstream, where they can have systemic effects on the body. For example, applying peppermint essential oil topically can help soothe sore muscles due to its analgesic and anti-inflammatory properties.
The therapeutic effects of aromatherapy can vary depending on the specific essential oil used. Different essential oils have different chemical compositions, which give them their unique properties and effects on the body and mind.
For example, tea tree essential oil is known for its antibacterial and antifungal properties, while eucalyptus essential oil is commonly used for respiratory support due to its expectorant properties.
Aromatherapy is often used to promote relaxation, reduce stress and anxiety, improve sleep, enhance mood, alleviate pain, boost the immune system, and support overall well-being. It can be used in various settings, such as massage, diffusers, inhalers, baths, and yes, even in saunas!
When combined with the heat and steam of a sauna, the use of essential oils can create a truly immersive and therapeutic experience for both the body and mind.
It's important to note that essential oils are potent substances and should be used with caution. It's crucial to choose high-quality, pure essential oils and follow proper dilution of essential oil guidelines and usage recommendations.
Some essential oils may also have contraindications or interactions with certain medications or health or skin conditions, so it's essential to consult with a qualified aromatherapist or healthcare professional before using essential oils, especially if you have any pre-existing health concerns.
Can You Use Essential Oils For Sauna Aromatherapy?
Yes, essential oils can be used in saunas to enhance the overall experience and provide additional therapeutic benefits (3). Sauna aromatherapy, also known as "aroma sauna," involves adding a few drops of oils to the water used for creating steam in a sauna or using a diffuser specifically designed for use in saunas.
When essential oils are added to the sauna, the heat and steam help to release the aromatic compounds in the oils, creating a fragrant and therapeutic atmosphere. The steam carries the aroma of the essential oils into the air, and as you inhale the steam, you can enjoy the benefits of the essential oils through inhalation.
Inhaling essential oils in a sauna can have several benefits. The steam and heat of the sauna can help open up your airways, allowing the essential oil vapors to reach your respiratory system more effectively. This can be particularly beneficial for respiratory health, as certain essential oils, such as eucalyptus or tea tree, have expectorant properties that can help clear congestion and support respiratory function.
Moreover, the combination of the heat, steam, and aromatherapy in a sauna can promote relaxation and stress reduction. Essential oils have strong aromas, oils such as lavender, chamomile, or frankincense are known for their calming properties, which can help relax the mind and body, reducing stress and anxiety, and promoting a sense of well-being during your sauna session.
It's important to note that not all essential oils are suitable for use in saunas. Some essential oils can be too harsh or irritating when used in a sauna due to the high heat and humidity. It's essential to choose mild and soothing essential oils that are safe for use in a sauna environment.
Additionally, it's crucial to follow proper dilution guidelines and usage recommendations for each essential oil to ensure safety and effectiveness.
To use essential oil is a great choice if you're looking for relaxing in a sauna, you can always add a few drops of the essential oil to the water used for creating steam or use a diffuser specifically designed for use in saunas (4).
You can experiment with different essential oils and combinations to create your desired aroma and therapeutic effects. However, it's always a good idea to start with a lower concentration and adjust based on your preferences and tolerance.
What Are the Best Essential Oils for Sauna?
1. Eucalyptus Essential Oil
Eucalyptus oil is one of our favourite essential oil for the sauna experience. It is known for its invigorating and refreshing scent, which can help clear congestion and promote healthy respiratory function.
It has expectorant properties that can help break up mucus and alleviate nasal congestion, making it an excellent choice for enhancing the steamy atmosphere of a sauna. Eucalyptus essential oil offers a wide range of antiseptic properties, which can help purify the air and create a clean and refreshing sauna experience.
2. Lavender Essential Oil
Lavender essential oil is also a great alternative for sauna use. It is widely known for its calming and relaxing properties, making it a popular choice for promoting relaxation and stress relief in a sauna.
Its floral and soothing scent can help ease anxiety, promote better sleep, and create a serene atmosphere in the sauna. Lavender essential oil has long been known for its skin-nourishing properties, which can help soothe and moisturize the skin during a sauna session.
3. Peppermint Essential Oil
Peppermint oil also has a refreshing and invigorating scent that can help revitalize the senses in a sauna. Its cooling properties can provide a refreshing sensation on the skin, making it a popular choice for hot saunas.
Peppermint oil is also known for its digestive properties, which can help ease digestive discomfort and promote healthy digestion. It can add a cooling and refreshing twist to your sauna experience.
4. Tea Tree Essential Oil
Tea tree oil is one of the best essential oils known for its antiseptic and antimicrobial properties, making it a great choice for promoting a clean and purifying environment in a sauna. Its medicinal scent can help freshen the air and create a clean and refreshing sauna experience.
Tea tree oil is also known for its skin-cleansing properties, which can help cleanse the skin and promote a healthy complexion during a sauna session.
5. Lemon Essential Oil
Lemon oil has a bright and uplifting scent that can help invigorate the senses in a sauna. Its refreshing properties can help promote a cheerful and energizing atmosphere, making it a great choice for a morning sauna session.
Lemon oil is also known for its detoxifying properties, which can help cleanse the air and promote a fresh and revitalizing sauna experience, and therefore can be the perfect oil to use in your sauna therapy.
6. Frankincense Essential Oil
Frankincense oil has a rich and woody scent that can create a calming and grounding atmosphere in a sauna. Its relaxing properties can help reduce stress and anxiety, making it an ideal choice for promoting relaxation and mindfulness during a sauna session.
Frankincense oil is also known for its skin-rejuvenating properties, which can help nourish and revitalize the skin in the sauna's warm and humid environment.
7. Geranium Essential Oil
Geranium oil has a floral and uplifting scent that can help balance emotions and promote a sense of well-being in a sauna. Its balancing properties can help create a harmonious and serene atmosphere, making it a popular choice for promoting emotional well-being during a sauna session.
Geranium oil is also known for its skin-nourishing properties, which can help moisturize and soothe the skin in a sauna.
8. Cedarwood Essential Oil
Similar to sandalwood essential oil, cedarwood oil has a warm and comforting scent that can create a grounding and relaxing atmosphere in a sauna. Its calming properties can help reduce stress and tension, making it a great choice for promoting relaxation and meditation during a sauna session.
Cedarwood oil is also known for its purifying properties, which can help cleanse the air and create a fresh and natural sauna experience.
9. Juniper Berry Essential Oil
Juniper berry oil has a fresh and woody scent that can help cleanse and purify the air in a sauna session. its refreshing properties can help promote a revitalizing and invigorating atmosphere in the sauna. Its refreshing properties can help promote a revitalizing and invigorating atmosphere in the sauna.
Juniper berry oil is also known for its detoxifying properties, which can help support healthy kidney and liver function, making it a popular choice for promoting overall detoxification during a sauna session.
10. Rosemary Essential Oil
Rosemary essential oil comes form the rosemary plant, and it is one of the most popular essential oils that has a stimulating and herbaceous scent that can help promote mental clarity and focus in a sauna. Its uplifting properties can help invigorate the mind and promote alertness, making it an excellent choice for a refreshing and energizing sauna experience.
Rosemary oil is also known for its antioxidant properties, which can help protect against free radicals and support overall skin health in a sauna environment.
How Do You Mix Essential Oils in the Sauna?
Incorporating essential oils in a sauna requires careful consideration of safety guidelines and proper dilution methods to ensure a pleasant and safe experience. Here are the steps to mix essential oils in a sauna.
1. Choose Your Essential Oils:
Select the essential oils that you want to use based on their properties and desired effects. Consider factors such as relaxation, invigoration, respiratory support, and skin nourishment when making your selection.
2. Dilute the Essential Oils:
Essential oils are highly concentrated and should never be applied undiluted to the skin or used directly in a sauna. Dilute the essential oils with a carrier oil, such as jojoba oil, almond oil, or coconut oil, before using them in a sauna. A general rule of thumb is to use 1-3 drops of essential oil per 1 ounce (30 mL) of carrier oil. You can adjust the dilution ratio based on your preference and the specific essential oil you are using.
3. Mix the Oils Thoroughly:
Once you have chosen your essential oils and carrier oil, mix them thoroughly in a clean and dry glass bottle or container. Use a glass dropper or pipette for accurate measurement and mixing.
4. Test for Sensitivity:
Before using the diluted essential oil mixture in your sauna, conduct a patch test on a small area of your skin to check for any sensitivity or allergic reactions. If any adverse reactions occur, discontinue use immediately.
5. Apply the Diluted Essential Oil Mixture:
When you are ready to use the essential oil mixture in your sauna, apply a small amount of the diluted mixture to a towel, cloth, or bowl. Place it in a safe spot in the sauna, away from direct contact with hot surfaces or open flames.
6. Enjoy the Aroma:
As the sauna heats up and the essential oil mixture is exposed to the steam, the aroma will start to diffuse, creating a pleasant and aromatic atmosphere in the sauna. Breathe deeply and enjoy the benefits of the essential oils as you relax and unwind.
7. Monitor the Intensity:
Keep in mind that the intensity of the aroma in the sauna will depend on various factors, such as the temperature, humidity, and ventilation of the sauna, as well as the amount of essential oil mixture used. Start with a small amount of diluted essential oil mixture and adjust accordingly to your preference.
8. Proper Ventilation:
It's essential to ensure proper ventilation in your sauna to prevent the buildup of excess humidity and avoid overpowering or irritating the aroma of the essential oils. Make sure there is adequate airflow and ventilation in your sauna to ensure a pleasant and comfortable experience.
9. Clean the Sauna:
After using these different oils in your sauna, it's important to clean any residue left behind. Wipe down the surfaces of the sauna with a clean, damp cloth to remove any essential oil residue and prevent buildup.
10. Store the Essential Oil Mixture:
Store the remaining diluted essential oil mixture in a dark, glass bottle in a cool, dry place away from direct sunlight, heat, and moisture. Label the bottle with the name of the essential oil(s) used and the dilution ratio for future reference.
Remember to always use high-quality, pure essential oils from reputable sources and follow proper safety guidelines and dilution methods when using essential oils in a sauna or any other setting. If you have any health concerns or questions, consult with a qualified aromatherapist or healthcare professional before using essential oils in a sauna.
DIY Recipes with Essential Oils for Sauna
Recipe #1: Relaxing Lavender Sauna Blend
Ingredients:
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5 drops of lavender essential oil
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2 drops of chamomile essential oil
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1 ounce (30 mL) of carrier oil (e.g., jojoba oil, almond oil)
Instructions:
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In a clean and dry glass bottle, combine a few drops of your favourite essential oil like lavender and chamomile essential oils with the carrier oil.
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Mix thoroughly by gently swirling the bottle.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in a safe spot in the sauna.
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Enjoy the calming and relaxing aroma of lavender and chamomile as you unwind in the sauna.
Recipe #2: Invigorating Cinnamon oil Sauna Blend
Ingredients:
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5 drops of cinnamon essential oil
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3 drops of peppermint essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Combine the cinnamon and peppermint essential oils with the carrier oil in a glass bottle.
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Mix well by gently swirling the bottle.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the refreshing and invigorating aroma of eucalyptus and peppermint as you revitalize in the sauna.
Recipe #3: Uplifting Citrus Essential Oil Sauna Blend
Ingredients:
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5 drops of sweet orange essential oil
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3 drops of lemon essential oil
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2 drops of grapefruit essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Combine the sweet orange, lemon, and grapefruit essential oils with the carrier oil in a glass bottle.
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Mix thoroughly by gently swirling the bottle.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the uplifting and invigorating aroma of citrus as you rejuvenate in the sauna.
Recipe #4: Respiratory Support Sauna Blend
Ingredients:
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4 drops of eucalyptus essential oil
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3 drops of tea tree essential oil
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2 drops of peppermint essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Mix the eucalyptus, tea tree, and peppermint essential oils with the carrier oil in a glass bottle.
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Stir well to ensure thorough mixing.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the soothing and supportive aroma of eucalyptus, tea tree, and peppermint as you inhale the steam in the sauna.
Recipe #5: Skin-Nourishing Sauna Blend
Ingredients:
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4 drops of lavender essential oil
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3 drops of geranium essential oil
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2 drops of frankincense essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Combine the lavender, geranium, and frankincense essential oils with the carrier oil in a glass bottle.
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Mix thoroughly by gently swirling the bottle.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the nourishing and rejuvenating aroma of lavender, geranium, and frankincense as you relax in the sauna.
Recipe #6: Calming Chamomile Sauna Blend
Ingredients:
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5 drops of chamomile essential oil
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3 drops of lavender essential oil
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2 drops of ylang-ylang essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Mix the chamomile, lavender, and ylang- ylang essential oils with the carrier oil in a glass bottle.
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Stir well to ensure thorough mixing.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the soothing and calming aroma of chamomile, lavender, and ylang-ylang as you unwind in the sauna.
Recipe #7: Energizing Rosemary Sauna Blend
Ingredients:
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5 drops of rosemary essential oil
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3 drops of lemon essential oil
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2 drops of peppermint essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Combine the rosemary, lemon, and peppermint essential oils with the carrier oil in a glass bottle.
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Mix thoroughly by gently swirling the bottle.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the invigorating and energizing aroma of rosemary, lemon, and peppermint as you re-energize in the sauna.
Recipe #8: Decongesting Pine Sauna Blend
Ingredients:
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5 drops of pine essential oil
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3 drops of eucalyptus essential oil
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2 drops of tea tree essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Mix the pine, eucalyptus, and tea tree essential oils with the carrier oil in a glass bottle.
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Stir well to ensure thorough mixing.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the clearing and decongesting aroma of pine, eucalyptus, and tea tree as you breathe in the steam in the sauna.
Recipe #9: Floral Bliss Sauna Blend
Ingredients:
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3 drops of jasmine essential oil
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3 drops of rose essential oil
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2 drops of geranium essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Combine the jasmine, rose, and geranium essential oils with the carrier oil in a glass bottle.
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Mix thoroughly by gently swirling the bottle.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the luxurious and floral aroma of jasmine, rose, and geranium as you indulge in a blissful sauna experience.
Recipe #10: Grounding Cedarwood Sauna Blend
Ingredients:
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4 drops of cedarwood essential oil
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3 drops of vetiver essential oil
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2 drops of patchouli essential oil
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1 ounce (30 mL) of carrier oil
Instructions:
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Mix the cedarwood, vetiver, and patchouli essential oils with the carrier oil in a glass bottle.
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Stir well to ensure thorough mixing.
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Apply a small amount of the diluted mixture to a towel or cloth and place it in the sauna.
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Enjoy the grounding and calming aroma of cedarwood, vetiver, and patchouli as you find peace and balance in the sauna.
Conclusion
In conclusion, using essential oils in your sauna can enhance your experience by adding pleasant and therapeutic aromas. Dilute essential oils properly with a carrier oil, follow instructions and precautions, and perform a patch test to ensure safety. Experiment with different essential oil blends to suit your preferences and needs, whether you want to relax, energize, decongest, or indulge in a luxurious floral aroma.
Let the power of aromatherapy elevate your sauna experience and enjoy the benefits of soothing scents during your sauna sessions.
