Saunas aren’t just a luxury spa thing anymore — they’re becoming a regular part of many Kiwis’ health routines. Whether you’re looking to support heart health, ease muscle tension, improve sleep, or just find a moment of calm in a busy week, saunas can offer real benefits. And yes, the science backs it up.
If you’re considering adding sauna sessions to your health plan, here’s everything you need to know — including the types available in NZ, where to go, what it costs, and how often to use them.
What Types of Saunas Are Available in NZ?
There are a few main types you’ll come across:
1. Traditional Finnish Sauna (Dry Heat)
- Uses heated stones to create dry heat (80–100°C)
- Can be wood-fired or electric
- Often found in gyms, spas, or home setups
- Home units start around $4,000–$10,000 depending on size and build
2. Infrared Sauna
- Uses infrared light to heat the body directly (lower temp: 45–60°C)
- Popular for people who prefer gentler heat
- Often found in wellness clinics or as portable home units
- Home units range from $2,000–$6,000
3. Steam Room (Wet Sauna)
- Uses steam to create high humidity and moderate heat
- Great for respiratory health
- Found in spas, pools, and some gyms
- Less common for home use due to plumbing needs
Where Can You Go for a One-Off Sauna in NZ?
If you’re not ready to commit to a home sauna, there are plenty of places to try one out:
- Gyms: Many commercial gyms (like Les Mills or CityFitness) have traditional saunas included in membership
- Spas and wellness centres: Infrared and steam saunas available for casual bookings
- Float and recovery studios: Often offer infrared sauna sessions alongside massage or float therapy
- Hot pools and thermal resorts: Places like Polynesian Spa (Rotorua) or Hanmer Springs offer sauna access with entry
Expect to pay around $20–$40 per session, depending on location and type.
What Are the Health Benefits?
Saunas aren’t just about sweating — they’re about supporting your body in multiple ways. Here’s what the research shows:
Cardiovascular Health
- Regular sauna use improves circulation and lowers blood pressure
- Finnish studies show people who sauna 4–7 times/week have up to 50% lower risk of heart disease
Detoxification
- Deep sweating helps eliminate toxins like heavy metals and chemicals
- Supports liver and kidney function by reducing their load
Respiratory Health
- Steam and heat can open airways, reduce mucus, and improve lung function
- Helpful for asthma, chronic bronchitis, and sinus congestion
Mental Health
- Heat triggers endorphin release — your body’s natural feel-good chemicals
- Reduces stress, anxiety, and promotes better sleep
Muscle Recovery and Pain Relief
- Heat relaxes muscles, reduces soreness, and improves joint mobility
- Great post-workout or for chronic pain conditions like arthritis
Skin Health
- Sweating helps cleanse pores and improve skin tone
- May support collagen production and skin elasticity
How Often Should You Sauna?
To get the most benefit, consistency is key.
- 2–3 times per week is a great starting point
- 4–7 times per week is ideal for cardiovascular and mental health benefits (based on Finnish studies)
- Sessions can be 15–30 minutes, depending on heat tolerance and type
Just like exercise, it’s about building a habit — not going all in once and burning out.
Final Thoughts: Sauna as Part of a Bigger Health Plan
Saunas can be a powerful tool — but they’re not a standalone fix. Think of them as part of a broader lifestyle approach that includes, nourishing food, regular movement, good sleep and stress management. And they are a great to have some “me” time, prioritising yourself and your health above other stressors in your life.