01 — Sauna Gus
What is Sauna Gus?
Sauna gus is a guided ritual, not just a hot room. A facilitator blends water with essential oils and pours it over the hot stones, then spreads the heat and scent around the room by fanning a towel. It builds in waves — heat, stillness, heat again — creating a calm, almost meditative atmosphere. We like to call it a forced kind of meditation.
What to bring
- Swimwear
- Sauna shoes or sandals
- Two towels — one to dry off, one to sit on
- A water bottle
- Padlock for locker
02 — Choose your intensity
Choose your intensity
Every session sits at one of three levels — how far your facilitator pushes the heat and how long each round holds.
Rest
The gentlest level — steady, moderate heat built for unwinding rather than pushing. A good place to start, or a good place to land after a long week. There’s no target to hit here and nothing to prove. The heat is warm enough to loosen your shoulders and slow your breathing, but never so strong that you find yourself counting down the minutes. Rounds are shorter, with generous time in between to cool off, sit quietly, or step outside for some air. You set the pace, and the pace is meant to be easy. If you’re new to heat, this is where your body learns what to expect. You’ll get a feel for how you respond, when to step out, and how good the cooldown can feel, without any of it becoming a test. Rest is just as valuable for regulars. On days when you’re tired, sore, or simply not in the mood for intensity, it offers everything that makes heat worthwhile, minus the effort. Come as you are, stay as long as feels right, and leave a little lighter than you arrived. That’s the whole point.
Recover
A middle ground — heat with more intention, paced for people who want more than rest without chasing a limit. The temperature climbs a step, and the rounds stretch a little longer. It’s enough to feel the work happening, a deeper sweat, a stronger contrast when you cool down, while still leaving room to breathe. Recover is built around rhythm. Heat, cool, rest, repeat. Each cycle is designed to help your muscles release tension and your mind settle, so the session feels purposeful rather than passive. It suits people who train, work on their feet, or carry the physical weight of a busy week. Many come here the day after a hard workout, using the heat as part of how they bounce back. You don’t need much experience to join, just some familiarity with how your body handles warmth. If Rest has started to feel comfortable, Recover is the natural next step. Think of it as maintenance for body and mind: regular, steady, and quietly effective. The kind of session you’ll want to make a habit.
Limitless
The most intense level — heat pushed further, rounds held longer, built for people who already know what they’re capable of. This is where the heat is turned all the way up. Every round asks a bit more of you, and the contrast between hot and cold becomes sharp, bracing, and unmistakably alive. Limitless isn’t about suffering through it. It’s about focus. Controlled breathing, steady attention, and the quiet satisfaction of staying present when your instinct says to leave. Because of the intensity, it’s designed for experienced guests who understand their own signals. You know when to push, when to ease off, and when to step out, and that self-awareness is part of the practice. Many people find that the reward goes beyond the physical. The calm that follows a demanding session is deep and lasting, a clear head and a body that feels thoroughly reset. Arrive hydrated, listen closely to yourself, and come ready to meet your edge. The limit is yours to find.
Mixed Intensity
A little different every time. Our Sauna Specials are where creativity takes over, with unique themes, music, scents and atmospheres that make each session its own experience. Sometimes inspired by your wishes, other times brought to life by our gus masters' own ideas, the season or a special occasion. Think Christmas specials, Halloween vibes, movie-inspired journeys or something completely unexpected. Intensity varies from session to session, but one thing is certain: you'll always get the full Sauna Gus experience, that essential rush of heat and the feel-good sensation that stays with you long after you leave. Come with an open mind and let yourself be surprised.
03 — Original or Special
Original or Special
Every session is guided from start to finish. Choose the classic ritual, or one with a creative twist.
Saunagus Original
Saunagus Original is our take on the classic sauna ritual — a 75-minute guided experience designed to engage your senses and give you a welcome break from everyday life.
Throughout the session, an experienced Gus Master uses the sauna to stimulate several senses through a carefully considered combination of heat, aromatic steam, light and music. Each Gus Master brings their own personality, choice of scents and individual style, making every session feel unique while still following the same familiar principles and structure.
Saunagus Original is available in three intensity levels: Rest, Recover and Limitless. Whether you prefer a calm and restorative session or a more powerful challenge, you can choose the experience that best matches your mood, energy and comfort level.
Saunagus Special
Saunagus Special adds a creative twist to our original sauna ritual. Each session follows a unique concept, such as movie soundtracks, R&B, upbeat music, a particular fragrance profile, face masks, body scrubs or an extended duration. New specials will be added regularly, and you can even suggest a music theme for a future session.
Unlike our events, which may include activities outside the sauna, every Saunagus Special takes place primarily inside it. You will still be guided by an experienced Gus Master and enjoy the familiar contrast between sauna heat and refreshing cold plunges. Each special will include a description, so you know exactly what makes the experience unique.
04 — Benefits of sauna
Benefits of sauna
Sauna has been part of Nordic life for centuries. Research is now catching up on what regulars have always felt.
50%
lower risk of dying from cardiovascular disease for men who used the sauna 4–7 times a week, compared with once a week.
Finnish study of 2,315 men followed for about 20 years. JAMA Internal Medicine, 2015
63%
lower risk of sudden cardiac death in the same group of frequent sauna users.
Same study. JAMA Internal Medicine, 2015
Heat, cold and a calmer mind
In a global survey of sauna users, relaxation and stress relief were among the benefits people reported most.
Read more
These are research findings, not medical advice. If you have a heart condition, are pregnant or are unsure whether sauna is right for you, talk to your doctor first.