Seaside saunas have seen a boom over recent years, with wooden sauna huts popping up by the coast, and even inland in woodlands with plunge baths, but why is this ancient Finnish health and wellness tradition so popular in the UK?

On a surprisingly sunny Sunday morning in March, Becky caught up with Island Sauna founder Emma Carter, in Portland, Dorset, to find out more. Plus, a special treat for CWG readers!

Emma, welcome to the CWG. Tell us what made you want to set up your own seaside sauna and bring it to Portland?

Thank you for having me and welcome to the Island Sauna on Portland. Well, I’d been a yoga teacher for many years locally and I really enjoyed teaching outdoors. That was my thing. I really witnessed people benefiting from being in the fresh air, by the beach being immersed in nature practicing and moving – it was wonderful. And we’d always swim after the class and I witnessed the benefits from that.

Then sadly I suffered from an injury which stopped me from moving at all and it was quite debilitating. I sought something else that would bring the sense of freedom in my body, and that’s when I found the sauna. And here it is! It’s really accessible, easy and doesn’t cost a lot. I thought, this needs to be in every single community along the coast and the planted seed was there.

Tell us Emma, what are the benefits of a sauna alongside contrast therapy / cold water?

Well, there are many and they’re really well documented. You can find podcasts galore – from a science point of view Andrew Huberman, of Huberman Lab really knows his stuff.

The benefits are many, but I always say to folk the experience is very personal and very unique to individuals. So, what I feel you might not feel. You can read all the books, listen to podcasts and then experience something totally different. And there’s a tendency to think ‘oh I’ve done it wrong’ when you haven’t. There’s no right or wrong way of doing it, so come with an open mind.

Basically, the body is under stress in a sauna, so all the happy hormones are being produced in the stressful environment to bring you back down to some kind of stasis. And then when you come outside and you stress the body in the other direction, more of the happy hormones are being produced.

We’ve talked a little bit about contrast therapy, but in a nutshell, what is it?

It’s a nuanced thing, but there is a science behind it. It’s a very Nordic tradition of placing your body in extreme heat and then putting your body in extreme cold and it’s the movement between the two that is known as contrast therapy.

And how do you get that perfect blend of hot and cold?

It’s a very personal journey, so what might work for you might not work for someone else. We recommend booking a one-hour session, and within that time you can get a perfect blend of say around 11-15 minutes in the sauna (and no worries if 5 minutes is enough). Come on out and gently go towards the water – no rushing or submerging straight away. Let the body adjust and walk towards the body of water or just the cold air – we have plenty of that in the UK. Just let everything settle – begin to let the breath come back to normal, feel the goosebumps and come on back into the sauna. Over your hour session you could get about 3 rounds, and involved at the end is a period of rest – back in your body, feet on the ground and ready to go about your day.

Should you start with the cold or finish with it?

I always say – what’s your motivation for being here and what do you want from your session today? Do you want to get the party started, feeling upbeat, motivated and on fire to work on a project? Then it’s a physical practice you need – start and finish on the cold and it will get you working hard. If you’re near the end of the day and you want a peaceful, relaxing time – then definitely start and finish on the warmth.

If someone is coming to the seaside sauna for the first time, what top tips would you give them?

Do a bit of research first. We’re really blessed in Dorset with lots of seaside saunas – look at the socials, and find one that grabs you. They’re all individual, all a bit different and have their own groove – find one that resonates with you. Then book up and come along. Come with an open mind, a bit of curiosity, a little bit of playfulness and don’t take it too seriously, worrying about ‘am I doing it right?’, ‘is this something that’s going to change my life?’. Just come with curiosity and playfulness.

And what kit should you bring for your seaside sauna experience?

There’s a bit of a practical toolkit. Generally, less is more. Please do wear your swimwear 😉 we’re not completely Scandinavian here! Wear it under your clothing so when you arrive, you’re ready to go. Bring one towel for sitting on the benches for hygiene (that way you sweat into your own towel), and bring another towel to dry off, as well as plenty of drinking water – although we have fresh water supplies. Just make sure you’re hydrated. And less is definitely more. There’s no special kit to buy.

What is it about seaside sauna’s that are so magical in a community? What have you seen since launching on the island?

A great question, as the magic is in every session. I guess when I came, my dream was that people experienced what I experienced, and it rippled out beyond this little area into family, friends and workplaces. I didn’t expect for it to be so well received, but it’s clear that people are craving this desire for community and most of the people we welcome here are from Portland, and a little bit from Weymouth, Dorchester and beyond. And I want to be part of a community.

We were coming out of a difficult situation from the bubble post lockdown, and people were searching for something that felt good in their bodies, to connect with other people even if they weren’t conscious of that.

And the magic is when you sit on a bench and sit next to someone – there’s an immediate connection – you’re immediately the same as the person next to you. The motivation might be different, and we all bring something different to the situation, but we’re all in this experience together in a little wooden bubble by the sea. We all want the same thing: happiness, health and to be part of a community. And that is the magic for me.

Tell us what’s next for the Island Sauna?

Everyday is exciting and I wake up with this joyful optimism and get to witness this simplicity. I just want to provide something solid for our community, that has sustainability and is here for a long time.

And what I’ve learnt – I don’t need to do it all myself. This community is blessed with lots of fantastic wellbeing providers, and we can bring all that talent together and work in collaboration. Weave these magical packages of yoga or qigong and sauna to this one little spot. We welcome sauna masters and ancient traditions of sauna and weave it into this space.

We have Nick Tettersell, aka Nick T Therapies, coming up from Cornwall. We both trained in the sauna mastery, weaving tradition, folklore, herbs, botanicals, sea salts into a two hour ritual in the sauna. We sweat, we laugh, we cry, and we use everything nature provides in this wonderful tapestry.

Each month we have at least 3 extra events happening.

So, for those who might not be able to make it to the Island Sauna, what other saunas would you recommend and how do people find one local to them?

Check out the British Sauna Society – on their website they have all the regions and list all the approved saunas.

My go to places would be Sarah from the Seaside Sauna Haus at Seatown – she’s been a fab mentor to me – and the other one I’d really recommend is the Hackney Sauna Baths – it’s proof you can enjoy a wonderful sweat experience in the middle of the city. It’s accessible to everyone.

Seaside saunas are more than just a trend – they’re a gateway to wellbeing, connection, and a deeper appreciation for nature. Emma Carter’s Island Sauna embodies this, offering a space for community and rejuvenation. Whether you’re seeking energy or relaxation, contrast therapy promises a unique, personal experience.

Want to try it for yourself? A special treat from Emma for CWG readers!

Emma from The Island Sauna is offering a 10% discount on communal and private saunas, excluding Fridays, to all CWG readers. Just use code CWG10 in the shopping basket and tag us in your pics if you go!

To find out more about The Island Sauna head to:

• Visit – www.theislandsauna.co.uk
• Instagram @the_islandsauna
• Facebook – The Island Sauna