The most important things to know
- Saunagus is a structured ritual with 3 rounds of 10-15 minutes
- A gusmester controls temperature, scent and air circulation
- Temperature can reach 80-100°C with up to 100% humidity during gus
- Research examines links between sauna use and health, but saunagus does not replace medical advice
- Heat Studio has room for 12 guests in the sauna
What is saunagus?
Saunagus, also called aufguss in German, is a structured bathing ritual rooted in the sauna culture of Finland and Northern Europe. Rather than sitting passively in a sauna, saunagus is active and guided, where a trained gusmester pours aromatised water onto the hot stones (kiuas) and uses a large towel or fan to move the hot, humid air around the room.
The result is an intense, sensory session: the temperature rises, aroma fills the room, and your body responds with increased sweating and deep relaxation.
The ritual’s three rounds
A classic saunagus session at Heat Studio is divided into three rounds:
- Round 1: Warm-up: Your body settles into the heat. The gusmester pours water on the stones and begins to distribute the steam. Temperature rises gradually to 70-80°C.
- Round 2: Intensity: Aromatherapy is added, typically eucalyptus, spruce or lavender. The gusmester swings the towel in powerful, rhythmic movements. Temperature can reach 90-100°C.
- Round 3: Closing: A calmer round focusing on breathing and mental presence. Many gusmestre offer a personal “fan treatment”, swinging directly towards each guest.
Between rounds there is a cooling break, either in cold water, under a cold shower or in fresh air.
The health benefits of saunagus
Research into sauna’s health effects is growing, and the results are compelling:
Cardiovascular system
Heat causes blood vessels to dilate and the heart to pump faster, similar to light to moderate exercise. A long-term Finnish study from 2015 showed that men who used a sauna 4-7 times a week had a 40% lower risk of cardiovascular disease compared with those who used a sauna once a week.
Immune system
Repeated exposure to high heat stimulates the production of white blood cells and heat shock proteins that help the body fight infections.
Mental health
Saunagus lowers levels of cortisol (the stress hormone) and increases the release of endorphins. Many guests describe a deep sense of calm and mental clarity afterwards.
Muscles and joints
Heat loosens tight muscles and increases blood flow to joints and connective tissue, particularly helpful after sport or with chronic pain.
What to expect on your first visit
If it is your first saunagus, here is a short guide to what to expect:
- Arrival: Arrive in good time. Bring a bath towel and swimwear.
- Preparation: Drink plenty of water before and after. Avoid a large meal 1-2 hours beforehand.
- During gus: Follow the gusmester’s guidance. It is completely fine to leave the sauna if it feels too intense.
- Cooling: Use cold water actively, it is an important part of the ritual and amplifies the health effects.
- Rest: Set time aside to rest after gus. Your body needs time to regulate its temperature.
Saunagus vs regular sauna
| Regular sauna | Saunagus | |
|---|---|---|
| Guided | No | Yes |
| Duration | Self-determined | Structured (3 rounds) |
| Temperature | 70-90°C | 80-100°C |
| Humidity | Low (10-20%) | High during bursts of steam |
| Aromatherapy | Rare | Always |
| Social setting | Individual | Shared |
| Intensity | Moderate | High |
Saunagus at Heat Studio
Heat Studio in Kokkedal has room for 12 guests in the sauna. See the current schedule and book your place online.
Sources
- Laukkanen JA et al. (2015). "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events." JAMA Internal Medicine.
- Kunutsor SK et al. (2018). "Sauna bathing reduces the risk of respiratory diseases." European Journal of Epidemiology.
- Finnish Sauna Society: saunaseura.fi
