Timing-when to Sauna
Your body processes heat differently dependent on the time of your circadian rhythm! Morning heat boost activation, whereas nighttime heat boost recovery. Morning heat will raise your cortisol at a time when it needs to be raised.. morning is best if you want more focus, it is also great for circulation and getting metabolic health early. Evening heat lowers cortisol and promotes deeper sleep.
Staying hydrated
Make sure you drink enough water before you sauna , preferably add trace, minerals or fulvic minerals. In addition you can consider adding binders to help with the detoxification that comes from sauna. Recommended binders such as bentonite clay, or activated charcoal. When you leave the sauna, be sure to rehydrate. Coconut water is a really good drink to hydrate with. Or you can add fulvic minerals or trace minerals to your water. You can also use electrolytes to support hydration. If you are drinking alcohol ensure you compensate for the dehydration and avoid intense lengthy sessions.
Hats in Sauna
Your head overheats in a sauna faster than your body, a hat in the sauna will help you stay in longer.
Leaving the sauna
It is recommended that you try to wash or cold plunge after the sauna , your sweat is a form of detoxification and you want to support the body by removing this, another option is to dry brush. Always make sure you rehydrate.
What to wear ?
Please bear in mind, this is a community sauna so sensible clothing is appreciated. Bring a towel to sit on. We do recommend appropriate swimwear, and maybe bring a dry robe for after, also some slip on easy footwear for outdoors, footwear is to be removed on entry to the sauna and feet dipped in the foot wash provided if they are dirty, it is recommended you wash, or cold plunge shortly after your sauna experience.
Heart health
Heart rate begins to rise
Cardiovascular adaptation begins
Your heart gets moving your blood flow increases
Blood
Your blood flow increases which results in your organs working more efficiently, reduced inflammation and better circulation easing soreness and stiffness, improving mobility
Sleep
By raising the body temperature and activation of a subsequent cooling process upon exiting the brain receives a signal to produce melatonin, the sleep hormone, this process reduces Cortisol (stress hormone) and induced relaxation! Studies indicate that sauna can lead to 70% deeper sleep within the first 2 hours!
Muscle
Increased blood circulation and heat exposure helps deliver oxygen and nutrients to muscles, reducing soreness and speeding up repair. The intense heat relaxes muscle fibres, alleviate tension, increases growth hormone and helps flush out metabolic waste such as lactic acid. This helps alleviate DOMS. (Delayed onset muscle soreness)
Lymphatic
Sweating is one of the primary ways your body eliminates toxins. When you sit in a Sauna the intense heat causes you to sweat profusely which helps flush out impurities from your body. This detoxification process is essential for maintaining a healthy lymphatic system and prevents lymph nodes from getting clogged up.
Mobility and Pain Relief
Sauna induces release of anti inflammatory compounds and endorphins resulting in short term pain relief and increased mobility for joint pain and arthritis
Menopause and hormone regulation
Regular controlled heat exposure helps the body regulate temperature helping decrease the intensity of hot flashes and night sweats. Saunas reduce cortisol the stress hormone whilst releasing endorphins to improve mood and reduce anxiety. Heat therapy also supports insulin sensitivity which is critical for managing weight gain and blood sugar fluctuations common in menopause and post menopause.
Improved Skin
Intense perspiration opens up pores and removes oil, dirt and and debris, which can help reduce acne and blemishes, regular sauna boosts collagen production, helping skin elasticity and reducing the appearance of thin lines.
Frequently Asked Questions
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AGE POLICY:
For insurance purposes guests under the age of 13 are not permitted to use the cold water facilities at any time, aged 13 to 16 years and they musts be supervised with an adult. The responsible adult is accountable for ensuring their safety, we reserve the right to ask for ID.
ENTRY POLICY:
Entry to the Sauna will be refused if you appear to be under the influence of alcohol or drugs, or underage with no supervision, this decision rests with the operator and no refunds will be issued in such cases.
CANCELLATION POLICY:
We cannot refund a booking that you have cancelled, if you cancel with at least 48 hours notice we will agree to reschedule the session or would recommend you offer it to a friend or family member who can attend in your place, when you reserve a specific time slot that space is held for you so please double check your availability prior to booking to avoid needing to cancel.
BAD WEATHER POLICY:
Poor weather conditions are completely out of our control and your safety is our main priority. We will offer a rescheduled session or gift voucher should we need to cancel your session due to poor weather conditions.
GROUP BOOKINGS:
If you are booking on behalf of a group, you are responsible for ensuring all members are aware of and follow the safety and medical guidelines, disclaimer and terms and conditions.
SAFETY AND INSURANCE:
Sweatbox Sauna is fully insured and designed with customer safety as a top priority, however use of the Sauna and all cold water facilities is at your own risk. Cold Water Plunge is not covered by the insurance and we must ask that you read the Contrast Therapy section. Participation in any cold water activity is entirely at your own risk.
HEALTH CONSIDERATIONS:
Pregnancy
Previous Heart attack or Stroke
Taking any prescription medicines - please refer to your GP or the insert for side affects
Any Cardiovascular issues or conditions
Epilepsy
Asthma or COPD
High or low Blood pressure
Arteriall Dis-ease
WHAT TO BRING:
Swimwear
Two towels - a small one for sitting on in the sauna and one for drying off
Flip flops or slider type shoes
A Water bottle for hydration
COLD WATER PLUNGE:
Shower First - this helps keep the water clean for others
Know your Contrast Therapy - note when in the Sauna the heat will open your blood capillaries whereas the cold water will do the opposite and narrow them, please take care if you are not experienced or used to cold plunging. Beginners should limit your time, everyone is different. 30 seconds to 5 minutes, it is not a competition. Build up gradually over time.
We will at first only have one cold plunge available so consideration for other sauna users wishing to cool down and use it please, long term we hope to increase and we will then have one which will be a natural cold temperature and one which is ice chilled for the more experienced users.
Exit immediately and slowly if you feel dizzy or unwell, begin to shiver excessively or experience any discomfort
notify the sauna operator who will help you to warm up and find somewhere to relax in comfort.
Always enter and exit with care, do not jump around in the cold plunge, whilst there is slip resistant matting, we want to minimise the risk of slips or injury.
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We are extremely fortunate to be able to locate on a regular spot at the stunning country home Durley House and are very grateful to the hospitality of both Matt and Amy. We do ask visitors to please be considerate this is both their home and business, they run a successful private hire swimming pool as well as Air BNB facilities and regular events and celebrations. There will be other people using the facilities on site please be considerate and respectfully enjoy this wonderful spot.
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You can book the Sauna for a whole session to yourself or a group booking, to do so you need to book all time slots during the period you wish to rent the sauna for.
Please use the following code GROUP when booking which will apply 20% discount when booking all time slots for one period.
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The main essentials are your swimwear and some drinking water!
We are what is called a ‘textile’ sauna. We expect you to be in suitable swimwear; your trunks, cossie, bikini etc.
You’ll also need two towels - one for you to sit on in the sauna and one for drying yourself.
We also recommend bringing some flip flops or sliders, a towelling or changing robe or a dry robe for winter sessions. whatever suits, and some warm easy to put on clothes for afterwards.
If you're very organised, maybe a nice hot drink and a snack for afterwards too. We do hope long term to provide a small hot drink facility via the Durley House facilities in the BBQ section next to the Sauna spot. Please bear with us as we grow and are able to offer more!
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The basic cycle is:
Hot - Cold - Rinse - Rest - Repeat
Sit on a towel in the sauna.
Get warm (usually 5-10 mins). Your first cycle is likely to be your shortest, this is just your 'first sweat'. Then you could go slightly longer for subsequent cycles.
Get cold - use the watering cans to cool off or our cold plunge if available, dip in the cold plunge if available or allow the body to cool down naturally!
Rest - allow your body to reach equilibrium.
Repeat.
Top tip:
Listen to your heart. Notice your resting heart rate before the sauna. Notice how it speeds up during sauna process. Notice it come back down during cold plunge. Notice it settle during rest. When its back to normal is the time to return to the sauna. When it gets too high it's time to get out!
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Please follow some simple sauna etiquette:
Arrive clean for your sauna. Heat amplifies smells and nobody wants a bad smelling sauna experience.
Always sit on a towel.
Do NOT touch the stove.
Keep your swimwear on.
Ask other bathers before adding water to the rocks.
Only use our essential oils and only use them if all bathers are happy for them to be used - never put oils on the rocks, only add them to the water.
Listen to your body, not a timer. Don't get competitive!
SHUT THE DOOR. (the door will need opening between sessions as it gets very hot)
Use the watering cans to rinse off before entering the cold plunge tanks (if applicable). Long Term we aim to add external showers.
Dip your feet in the shallow bucket provided for hygeine before entering the sauna or plunge
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The sauna can fit 6 people and maybe a small extra on each side
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Please arrive 10 minutes before your booking time to allow time for a quick briefing. We recommend arriving in your swimwear and ready to sauna. Make good use of your dryrobe (other brands available!). Or if changing on site in the pool facilities maybe at least 15 minutes prior.
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This is up to you but remember jewellery gets very hot in the sauna and you don't want it to burn you.
It is advisable to remove as much jewellery as you can, especially anything metal from any sensitive areas.
it is of course up to you however we take no responsibility for any scorching to the skin.
Sports watches that track your heart rate can be a good idea to keep on as long as they have plastic or rubber straps that aren't going to get too hot on your skin.
We don't have secure storage spaces, so bear this in mind when removing jewellery and watches. It's best to leave what you can at home or in your locked car.
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Dependant on pool use, you can use the pool changing rooms and head straight across the garden to the sauna. Or if preferred, we do provide pop up toilet tents and a gazebo for the good old fashioned towel trick!
Long Term goals:
If successful we aim long term to provide better cover and cubicles and a cabin next to the Sauna.
For Now:
We supply a gazebo and pop up toilet tent, for additional changing space there will be the pool area, however prioritised to Pool users.
We have hangers and large storage boxes for keeping your belongings safe and dry whilst you're in the sauna. And that's part of the charm. There is something really grounding and quite glorious about changing under a towel in nature.
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There are toilet facilities in the pool area, please be considerate however they will be prioritised to pool users, given we are not far from Bishops Waltham we imagine most of you will have relieved yourself prior to arrival.
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We have our gorgeous traditional Finnish built converted horsebox, it's been converted to the highest standards. fully insulated and breathable and cleaned on a regular basis to maintain hygiene standards.
We also have hooks for your robes and storage boxes for your shoes/small bags & belongings.
Outside the sauna we will have watering cans full of fresh water to help you cool off after each cycle in the heat.
We are in the early stages at Durley House, if the demand is there long term goals will be to provide an earthy style Sauna with a cold plunge section, and a small cabin area for changing and cover to protect from the elements.
If this is something you all love and commit to using regularly, we plan to develop and improve the site. The long term goal will be cubicles with external showers and possibly up to 3 cold plunges of varying temperatures, greater coverage to protect from the outdoor elements during the colder months without compromising the whole pleasure of grounding outdoors!
There are leisure chairs for you to relax in between cycles of hot and cold.
You need to bring your own towels, drinks and warm clothing for afterwards.
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Community sauna bookings and Swimmers and Air BnB guests bookings all need to be made here on this website. We do not accept bookings via social media. Payments are all made in advance via the website.
If we have space on the day and you're a 'walk in', feel free to turn up and pay be it via the website or cash (must be exact amount).
If you need to cancel your booking please refer to our cancellation policy.
If you want to reschedule your booking we need 48 hours notice but no admin fee will be charged.
For either of these options you need to email info@sweatboxsauna.co.uk
If you want to make a private hire or event booking please email us to discuss your requirements: info@sweatboxsauna.co.uk however we prioritise the Durley House site. We will be adding Sauna tents for hire at a later date.
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We are going to have some regular venues but the days and times we will be there might vary, these will all be available on the calendar. You'll be able to find out where we are on the booking page. We will also update our social media page on Instagram.
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These are available on our website calendar and booking page, initially we will be open every Sunday, alternate Saturdays and some Fridays.
Long Term if the demand is there we will be covering more evenings and every weekend.
For Air BNB guests that may want to use the sauna out of supervised hours there is the option to do a half day rental, however guests must adhere to the terms and requirements in the folder provided and accept by booking the rental they are agreeing to the disclaimer for unsupervised use.
Please keep an eye on our social media pages and website for more info!
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We are open all year round and in (nearly) all weather!
The only things that might mean we have to reschedule your booking is very high winds or lightening. We will contact you as soon as we can if we need to change your booking because of weather warnings.
We have limited facilities for shelter, so please come prepared if wet weather is forecast, long term we do plan more shelter coverage however it will still be an almost outside in effect.
Don't be put off by rain though. After each period in the sauna you are going to be hot and standing in the rain will be absolutely glorious!
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Our insurance doesn't allow us to welcome anyone under 13 into the sauna unfortunately.
If you have any underlying health conditions please seek medical advice before you book - this includes if you are pregnant. You will be required to accept the disclaimer on every booking, and are responsible for any risk taken, there is a basic first aid kit on site.
All Air BnB guests are welcome to book, as are all private pool swimmers, also open to local community and clubs.
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Our community sauna hot seats are open to anyone to book. If your session is at maximum capacity there will be room for everyone, and the sauna is a great place to chat to like minded people, or not chat should you prefer not to.
If you'd prefer to know who you'll be sharing the sauna with you have the option to book the whole session - where available.
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As a small independent business we kindly ask for your cooperation and understanding with out cancellation policy
All Bookings are non refundable
* if you wish to reschedule please contact us 48 hours prior to doing so, we will do our best to accommodate
* booking a seat in the sauna is similar to booking a seat in the cinema, if you cannot make it by all means send someone else to benefit in your place, be sure to let us know the change of name for the person attending. The seat is reserved specifically for you and so we cannot offer a refund if you cannot make it.
* If you cannot make it and cannot offer to anyone else please let us know as we can offer that space to someone else.
* In the unlikely event that we need to cancel your session due to unforeseen circumstances such as extreme weather or technical issues, we will offer you a gift voucher or the option to rebook at a later date
We appreciate your support and understanding as we grow
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If you feel unwell at any point during your booking, please leave the sauna immediately and have a sit down on the deckchairs outside. Inform your sauna host that you are not feeling well and make sure you have some water to drink. Hydration is really important.