The Warrior’s Guide to Wood Fired Saunas

Wood-fired saunas offer a unique, yet traditional approach to heat therapy, connecting you to some truly ancient methods of relaxation and rejuvenation.

Unlike electric or infrared saunas, wood fired saunas rely on natural wood combustion, producing a distinct warmth that penetrates deep into the body. In this article, we explore the benefits, setup, safety, and maintenance of wood-fired saunas, providing all you need to harness the power of fire to enhance well-being.

Let’s start with the history of wood-fired saunas

Wood-fired saunas have deep roots in Nordic and Eastern European cultures. Known as “savu saunas” in Finland, traditional wood-fired saunas were built without chimneys, allowing smoke to accumulate in the rooms and - we now know - provide antibacterial benefits before being vented. This practice was believed to purify both the body and spirit, a concept we see celebrated to this day.

Physical benefits to wood-fired saunas

There are many physical benefits to wood fired saunas… the high heat in wood-fired saunas promotes sweating, which leads to a kind of detoxification - eliminating toxins through your skin. The heat causes blood vessels to dilate therefore improving your circulation; increasing blood flow and aiding in your muscle recovery, which is particularly beneficial after (intense) exercise. Plus, the deep warmth from wood-fired saunas can relieve any joint and muscle pain you may be experiencing, simply by relaxing tense muscles and reducing inflammation (despite sounding counter-intuitive!).

Mental benefits to wood-fired saunas

And on to the mental benefits. First and foremost, it can reduce your stress. You will find that the calming effect of natural wood warmth, coupled with the ritual of heating and preparing the sauna, will create genuine relaxation and help reduce your stress. It can also support enhanced sleep: using a sauna can improve your sleep quality, simply through the relaxing effects of heat on your body, and with increased rest, comes increased calm and resilience. We also know that sauna use can boost your clarity and maybe even reduce your brain fog. Regular sauna use helps increase the release of endorphins, which enhances your mood and promotes your mental clarity.

You’re convinced of the benefits - wonderful. But how do you go about set up?

Location for your wood-fired sauna

First thing you need to do is select your location. Ideally, position your sauna near a water source, such as a lake, stream, or cold plunge pool, for a refreshing post sauna dip. If that’s not possible, consider placing it in a serene, calm, outdoor setting. Ideally away from buildings or vegetation to avoid fire hazards.

The best wood for your sauna

Then we come on to the wood. We’ve found that the best woods are the hardwoods - woods such as oak, maple, and birch are best for wood-fired saunas as they burn hotter and longer, producing a consistent and steady heat. Avoid using treated or painted wood, which can release harmful chemicals when burned and ruin your experience.

It’s vital to ensure proper ventilation to allow air to flow and aid the burning of your wood. Traditional wood-fired saunas have an air intake vent near the base of the stove and an exhaust vent near the ceiling. Ensure these are clear at all times.

Place the stove centrally or near the back wall for the perfect heat distribution. Leave enough space around the stove, especially if the sauna is small, to prevent burns and ensure safety.

Top safety tips for your wood fired sauna:

Begin with a small fire using dry kindling, gradually adding larger logs as the fire grows. Ensure the wood is dry, as wet wood produces more smoke and can lead to creosote buildup.
Your wood-fired sauna session should start with a heating period of 30-60 minutes, depending on the stove size and desired temperature. Aim for 65 to 88°C for a traditional sauna experience.
Always use a thermometer to gauge the temperature. If you prefer a steamier experience, splash water over hot stones to increase humidity. Ensure the water is clean and avoid over-saturating to prevent the wood from becoming damp.
Always have a fire extinguisher nearby. Supervise the fire at all times, and never leave it unattended while burning.
Wear towels or use sauna mats to avoid direct skin contact with benches or walls, as wood-fired saunas can reach very high temperatures, before you realise it.
Limit sessions to 15-20 minutes, especially if you’re just starting out. And always listen to your body.
Cool down in a cold plunge or shower after each session for the best possible benefits.

Maintanance for your wood-fired sauna

After each use, let the ashes cool completely before removal, and remove them each time. Dispose of ashes safely, as embers can remain hot for hours.

Cleaning. You much regularly sweep and wipe down the benches and floor with warm water. Avoid using chemicals, as they can damage the wood and then go on to produce fumes when heated.

Leave the door open after each session to allow the sauna to air out and prevent moisture buildup.

And your stove: inspect it regularly for any creosote buildup, which can cause chimney fires. Clean the chimney annually or more frequently with heavy use.

If your sauna has stones on top of the stove, occasionally remove, rinse, and inspect them. Replace any that are cracked or worn to maintain optimal heating efficiency.

All these safety precautions are well worth the benefits. Consistent use of a wood fired sauna offers a range of physical and mental benefits, from cardiovascular improvements to supporting your immune system. Saunas can help your body build specific resilience against stress and improve overall physical endurance.

If you’re feeling particularly inspired, there are other traditional sauna rituals that you might like to consider. Some cultures brush the skin with birch branches (known as “vihta” in Finland) to stimulate circulation. Others focus on deep breathing exercises to maximise relaxation and oxygen intake. Incorporating cold plunges or showers between sauna rounds enhances the effects, stimulating circulation and providing a refreshing contrast to the heat.

If you want to learn more about cold plunging, check out our guide here.

A few last tips from us at Warrior Garden for your wood fired sauna:

We recommend using a sauna 2–3 times per week to give you the best possible health benefits.
Allow at least a day’s rest between sessions to ensure your body has a chance to recover to maximise the impact.
Saunas pair well with meditation, breathwork, and relaxation practices. Many find that sauna sessions can be an ideal place for meditation, for example.
Consider a journal - note how your body responds to regular sauna use. Pay attention to any physical benefits you experience such as improved sleep, muscle recovery, or mental clarity. Over time, you may also notice increased heat tolerance, reflecting improved resilience and conditioning, so keeping a journal will help you keep track.

Wood fired saunas offer more than just warmth, they provide a sanctuary for physical recovery, mental clarity, and connection to tradition. By embracing the natural process of heating with wood, you’re engaging in a practice that promotes wellness while respecting ancient customs. Take time to enjoy each session, and let the power of fire and heat bring you closer to a balanced, resilient self.

Good luck on your wood-fired sauna journey from all of us at Warrior Garden!