Finland is a country of roughly 5.5 million people — and an estimated 3.3 million saunas. That's more saunas than cars. Saunas outnumber McDonald's restaurants by a factor of about a thousand to one. In Finland, the sauna isn't a luxury, a trend, or a biohack. It's simply life.
But what is it about nordic sauna culture — and Finnish sauna culture in particular — that makes bathing in extreme heat such a cornerstone of daily existence? And more importantly, what can those of us living in Ireland and the UK take from this ancient tradition to improve our own health, community, and wellbeing?
Let's step inside.
A Brief History of Finnish Sauna Culture
The Finnish word sauna is one of the few Finnish words to have entered the global vocabulary — and for good reason. Archaeological evidence suggests that sauna-like structures existed in Finland as far back as 7,000 BCE, though the recognisable smoke sauna (or savusauna) has been a fixture of Finnish life for at least two thousand years.
Originally, saunas served deeply practical purposes. In the harsh Nordic winters, the sauna was the warmest and most sterile room in the household. Women gave birth in saunas. The dead were washed in saunas. Meat was cured, linen was dried, and grain was prepared for sowing — all within the sauna's walls. It was, in many ways, the most important building on any Finnish homestead.
But beyond the practical, the sauna has always been a spiritual space. There's a Finnish saying: "Saunassa ollaan kuin kirkossa" — "In the sauna, one should behave as in church." The sauna was a place of purification, reflection, and quietude. Voices were lowered. Arguments were set aside. The löyly — the steam that rises when water meets hot stones — was considered almost sacred.
In 2020, UNESCO recognised Finnish sauna culture as part of the Intangible Cultural Heritage of Humanity, noting its role in fostering equality, community, and wellbeing across all levels of Finnish society.
Why Saunas Are Literally Everywhere in Finland
To understand why Finland has saunas everywhere, you need to understand that the sauna is not separate from Finnish life — it is Finnish life. Apartment buildings have communal saunas in the basement. Companies have boardroom saunas. The Finnish Parliament has a sauna. There are saunas at military bases, at summer cottages, at swimming halls, and perched on the edges of frozen lakes.
Löyly Helsinki, the city's stunning public sauna on the waterfront, is perhaps the most famous modern expression of this tradition. Designed by Avanto Architects and opened in 2016, Löyly combines traditional wood-burning sauna with contemporary design, a sea-swimming terrace, and a restaurant. It embodies the Finnish philosophy that the sauna experience should be accessible to everyone — not gated behind membership fees or luxury price points.
This democratic ethos is central to nordic sauna culture. In Finland, the sauna is one of the great equalisers. Everyone is naked. Everyone sweats. CEOs sit beside construction workers. Politicians sit beside students. The social hierarchies that define the outside world dissolve in the steam.
The Social Fabric of the Sauna
For Finns, the sauna is where relationships are built and maintained. Business deals are discussed. Family bonds are strengthened. Friendships are deepened through shared silence and shared heat. The concept of saunakalja — the post-sauna beer — is practically a national institution.
This communal dimension is something that's increasingly resonating with people in the UK and Ireland, where loneliness and social isolation have become pressing public health concerns. The sauna offers something rare in modern life: a phone-free, distraction-free space where people simply be together.
The Science: Why Regular Sauna Use Is So Good for You
While Finnish people have intuitively understood the health benefits of sauna for millennia, modern science is now catching up — and the findings are remarkable.
Cardiovascular Health
The landmark Kuopio Ischaemic Heart Disease Risk Factor Study (KIHD), led by Dr. Jari Laukkanen at the University of Eastern Finland, tracked over 2,300 middle-aged Finnish men for more than 20 years. The results, published in JAMA Internal Medicine in 2015, showed that men who used the sauna 4–7 times per week had a 63% lower risk of sudden cardiac death and a 40% lower risk of all-cause mortality compared to those who used the sauna just once per week.
Subsequent research from the same group found that frequent sauna use was associated with reduced risk of stroke, hypertension, dementia, and Alzheimer's disease. The physiological mechanisms mirror many of the benefits of moderate cardiovascular exercise: increased heart rate, improved endothelial function, reduced arterial stiffness, and lower systemic inflammation.
Heat Shock Proteins and Cellular Resilience
Dr. Rhonda Patrick, a biomedical researcher widely known for her work on longevity and stress resilience, has highlighted the role of heat shock proteins (HSPs) in sauna-induced health benefits. When the body is exposed to heat stress, it produces HSPs, which help repair misfolded proteins, protect cells from damage, and may even play a role in cancer prevention. Patrick has also discussed how sauna use can increase growth hormone levels — in some studies by as much as 200–300% after a single prolonged session — which supports muscle repair, fat metabolism, and overall recovery.
Mental Health and Mood
Neuroscientist Andrew Huberman of Stanford University has spoken extensively about the impact of deliberate heat exposure on mood regulation. Sauna use triggers the release of dynorphins — molecules that initially create discomfort but subsequently sensitise the brain's opioid receptors, leading to an enhanced response to endorphins. This is one reason why people often report a profound sense of calm, euphoria, and emotional clarity after a sauna session. Huberman has recommended sauna protocols of 80–100°C for 15–20 minutes as a practical tool for managing stress and improving sleep quality.
The Hot-Cold Connection
Danish researcher Dr. Susanna Søberg, author of Winter Swimming, has conducted groundbreaking research into the metabolic effects of combining heat exposure with cold water immersion — a practice deeply embedded in nordic sauna culture. Her research demonstrated that alternating between sauna and cold water can increase brown adipose tissue activation and boost metabolism by enhancing norepinephrine levels. Søberg's "Søberg Principle" — ending on cold to maximise metabolic benefit — has become a cornerstone of modern contrast therapy protocols.
In Finland, this is nothing new. The tradition of heating up in a lakeside sauna and then plunging into icy water — or rolling in fresh snow — has been practiced for centuries. Science is simply confirming what the Finns have always known: the contrast between extreme heat and extreme cold is profoundly good for the human body and mind.
Bringing Nordic Sauna Culture to Ireland and the UK
The good news is that you don't need to fly to Helsinki to experience authentic sauna culture. Across Ireland and the UK, a vibrant and growing sauna scene is bringing the principles of nordic bathing — community, accessibility, contrast therapy, and ritual — to cities and coastlines.
London
London has become a genuine hub for sauna culture. Community Sauna Baths in Hackney Wick is perhaps the closest thing the UK has to a Finnish public sauna — a wood-fired, community-run space that prioritises accessibility and togetherness over luxury. Sessions include access to cold plunge and outdoor relaxation, and the ethos is unmistakably Nordic.
Brockwell Lido Sauna in Herne Hill offers a beloved community experience with its poolside sauna and year-round cold swimming. It's a place where regulars gather weekly, friendships form, and the social dimension of bathing is alive and well.
York Hall Spa in Bethnal Green, housed in a beautiful Grade II listed building, provides a traditional Turkish-influenced bathing experience with sauna, steam, and plunge pools — a reminder that heat-bathing traditions span many cultures.
For those seeking a more contemporary experience, ARC Wellness at Canary Wharf offers a premium sauna and cold plunge experience in the heart of London's financial district, making it easier than ever to incorporate regular heat exposure into a busy working life.
Dublin and Ireland
Ireland's relationship with water runs deep, and a new wave of sauna culture is emerging along its coastline. The Sea Sauna Dublin combines a wood-fired sauna with the wild Atlantic (well, Irish Sea) swimming experience, channelling the Nordic tradition of heat-and-cold contrast in a uniquely Irish setting. It's a powerful example of how nordic sauna culture can be adapted to local landscapes and traditions.
Bristol and Bath
Ardagh Community Sauna in Bristol is a grassroots, community-built sauna inspired by Finnish and Norwegian public sauna traditions. It represents the democratising spirit of Nordic bathing — a space built by and for the local community, where sessions are affordable and the emphasis is on wellbeing for everyone.
Nearby, Thermae Bath Spa in the city of Bath offers a different but complementary experience: Britain's only natural thermal spa, where you can bathe in the same geothermally heated waters that the Romans and Celts enjoyed thousands of years ago. While not strictly Nordic in origin, the principle is the same — using natural heat as medicine.
How to Start Your Own Nordic Sauna Practice
Inspired to bring a little Finnish wisdom into your weekly routine? Here are some practical tips to get started:
- Aim for regularity over intensity. The Finnish research shows that the greatest health benefits come from frequent use — ideally 3–4 times per week. Even once a week is a meaningful starting point.
- Stay for 15–20 minutes per session. Most Finnish saunas are heated to between 80°C and 100°C. If you're new to sauna, start with shorter sessions and work your way up.
- Embrace the cold. Follow your sauna session with a cold shower, cold plunge, or outdoor swim. This contrast is where much of the metabolic and mood-enhancing magic happens. Remember Søberg's principle: end on cold for maximum benefit.
- Hydrate well. Drink water before, during, and after your session. The Finns often enjoy water or light birch sap during sauna. Save the saunakalja for afterwards.
- Put the phone away. One of the greatest gifts of the sauna is disconnection. Leave your device in the locker. Be present. Breathe. This is your time.
- Go with a friend — or go alone. Both are valid. The communal sauna experience is powerful, but so is the solitary one. Finnish people sauna alone just as happily as they sauna with others.
- Learn to throw löyly. If you're in a traditional sauna with a kiuas (stove) and stones, gently ladle water onto the rocks. The burst of steam — the löyly — is the soul of the Finnish sauna experience. Start with small ladlefuls and let the heat envelop you.
More Than a Trend
It's worth saying clearly: nordic sauna culture in Finland is not a wellness trend. It's not something that arrived with Instagram or longevity podcasts. It is a living, breathing cultural tradition that has survived wars, industrialisation, urbanisation, and modernisation. It persists because it works — for the body, for the mind, and for the bonds between people.
What's exciting is that this tradition is finding new expression across Ireland and the UK. From community-built saunas in Bristol to sea saunas on the Dublin coast, from historic bathhouses in East London to contemporary wellness spaces in Canary Wharf, a growing number of people are discovering what the Finns have always known: that regular, intentional exposure to heat and cold is one of the simplest, most accessible, and most profound things you can do for your health.
The Finnish sauna teaches us that wellness doesn't have to be complicated. It doesn't require expensive equipment, elaborate routines, or scientific optimisation. It requires heat, water, breath, time, and — ideally — good company.
Find Your Nearest Sauna Today
Ready to experience the benefits of nordic sauna culture for yourself? Whether you're looking for a traditional wood-fired sauna, a cold plunge facility, a sea swimming spot, or a luxurious spa experience, Thermae makes it easy to find the best sauna and cold plunge venues across Ireland and the UK.
Explore the full directory at thermae.app and discover your next session. Your body, mind, and — if the Finns are anything to go by — your social life will thank you.