When was the last time you spent some time in a sauna? Chances are, unless your gym has a small box in the corner of the changing room, it’s not a regular thing. Here in the UK, sauna time tends to be something of a treat – part of a spa day or a form of post-workout relaxation.

But in Finland, a trip to the sauna is about so much more than a little TLC; it’s a self-care staple steeped in centuries-old customs and beliefs. As a result, the Finns know a thing or two about how to access all the amazing benefits a sauna session can offer.

Whether you’re wondering how high to turn up the heat or unsure whether you’ve stayed in long enough to reap the benefits, we asked two Finnish sauna experts to share their top tips for making the most out of your next trip to the sauna.

How to make the most of your trip to the sauna, according to the Finns