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Barrel Sauna Benefits: A Guide to Complete Relaxation

Zion National Park offers unforgettable experiences among stunning landscapes, from otherworldly cliffs and canyons to breathtaking sunsets. After an itinerary of hiking, camping, or golfing, visitors might find themselves looking for a way to relax. The area’s local saunas are a great way to unwind on your trip. Barrel saunas, in particular, have many wellness benefits for weary adventurers, providing a spa-like experience distinct from traditional saunas.

What Is a Barrel Sauna?

A barrel sauna looks just like a barrel turned on its side. These wooden, cylindrical outdoor saunas are usually dry saunas (sometimes called Finnish or traditional saunas), meaning they use a dry heat from a wood-burning stove or electric heater to heat stones and the air inside.

While it uses the same heating method as a traditional sauna, the curved interior shape of a barrel sauna offers distinct advantages. Since there are no corners for heat to get trapped in, barrel saunas actually heat up faster and more efficiently than traditional saunas.

Heat tends to settle at the flat ceiling of a sauna. The curvature of barrel saunas allows air to circulate back to the bottom to be reheated, resulting in a continuous flow of hot air to efficiently heat the interior space. This leads to improved energy efficiency and more even heat distribution.

With their rustic charm and unique look, these structures create a cozy atmosphere for sauna bathing.

The Benefits of Saunas

Regardless of their shape, saunas offer many wellness benefits. Here’s why you should recharge in a sauna while you’re in Greater Zion.

Reduce Stress and Boost Mood

A common reason people are drawn to saunas is simply to relax. The steady, comforting heat and tranquil ambiance allows you to shut out the noise and worries of the outside world, providing a peaceful atmosphere for rest. This gives you the opportunity to slow down, breathe deeply, and unwind. Heat from a sauna also stimulates your body’s production of endorphins, natural mood boosters and stress relievers1. This serene environment can work wonders for your mental and emotional health.

Soothe Muscle Aches

Dealing with aches and pains after some intense adventuring? A trip to the sauna can help you recover. Heat reduces inflammation, dilates blood vessels, and relaxes tense muscles and joints2. This can improve blood circulation, reduce pain, and relieve tense joints and sore muscles.

Spending time in a sauna can potentially support recovery after exercise or even loosen your body up for a pre-workout warm-up. That’s why so many fitness enthusiasts hit the saunas before and after a good workout.

Facilitate Social Connection

Meeting new people during your travels is a great way to learn unique perspectives, brush up on your social skills, and make friends from all over the world. While many people think of saunas as a solitary experience, it can also be the ideal opportunity to connect with fellow travelers and locals. The intimate environment and mood-boosting effects make saunas well-suited for quiet, friendly conversation.

If you’re with family or friends, saunas give you the chance to deepen your bonds and make lasting memories. They’re a fun way to finish up a day of hiking, climbing, or biking together.

Enhance Sleep

Do you have trouble falling asleep or staying asleep at night, especially when traveling? Regular sauna use could help you sleep easier. Other than relaxing your body and mind, there are scientific reasons for this.

Your body follows a sleep-wake cycle, also called your circadian rhythm. The body changes temperature throughout the day, and part of what helps you fall asleep is a rapid decrease in body temperature3. Since saunas heat your body up, significantly cooling occurs once you step out. After a few hours, your body will naturally feel sleepy, and you can look forward to a full night of rest. This temperature drop might also boost your body’s production of melatonin, known as the sleep hormone, which leads to better sleep quality and duration.

May Improve Heart Health

One sauna benefit that might surprise you is a reduced risk of cardiovascular disease. The heat of the sauna raises your body temperature, causing you to sweat heavily (often up to a pint of sweat). This is your body’s natural way of cooling itself.

During this process, your heart rate increases, possibly up to 100–150 beats per minute (bpm). The combined heat and raised heart rate dilate your blood vessels, improving circulation and blood pressure4.

Sweating can also increase your good cholesterol levels (HDL), improving your total cholesterol. High blood cholesterol is a major risk factor for heart disease, so lowering your total blood cholesterol can help keep your heart healthy. Regular exercise is also a good way to boost HDL cholesterol levels, so combining physical activity with sauna bathing can have even greater benefits4.

Tips for an Enjoyable Sauna Experience

Now that you understand how saunas can help your overall well-being, it’s important to know how to use them wisely. Saunas typically provide a safe, enjoyable experience, but there are ways you can ensure your session is as comfortable and beneficial as possible. These tips will help you maximize the benefits of sauna bathing and get the most out of your experience:

  • Talk to your doctor: If you have heart conditions or are pregnant, check with your doctor before using a sauna
  • Start slow: Build up your heat tolerance with 5- to 10-minute sessions, gradually increasing your total time to 15-20 minutes
  • Be quick: Keep the hot air inside by entering and exiting the sauna quickly
  • Stay hydrated: Drink 1 or 2 glasses of water before and after your sauna session to replenish your fluids
  • Avoid big meals and alcohol: Don’t drink alcohol before, during, or after using a sauna, and don’t eat large meals beforehand
  • Know your limits: If you start to feel dizzy, sick, or lightheaded, leave the sauna immediately
  • Let yourself relax: Clear your mind and allow yourself to fully experience the benefits of the sauna

At Zion Canyon Hot Springs, we offer a restorative wellness experience through our many state-of-the-art amenities. In addition to our beautiful, birch-lined barrel saunas, you can enjoy our mineral-rich hot springs pools, freshwater cold plunges, cozy fire pits, and more. Book your visit and come prepared for a rejuvenating spa journey.

Sources

Sidharthan, C. (9 April 2025). The Science of Sauna & Heat Exposure. News Medical. Retrieved June 23, 2025, from https://www.news-medical.net/health/What-Saunas-Really-Do-to-Your-Brain-and-Body.aspx

Cafasso, J. (8 October 2024). Are There Benefits From Using Saunas? Healthline. Retrieved June 23, 2025, from https://www.healthline.com/health/fitness-exercise/are-saunas-good-for-you

deBara, D. (21 March 2024). Can a Sauna Help You Get Better Sleep? Sleep.com. Retrieved June 23, 2025, from https://www.sleep.com/sleep-health/sauna-for-better-sleep

(1 February 2023). Benefits of sauna bathing for heart health. UCLA Health. Retrieved June 23, 2025, from https://www.uclahealth.org/news/article/benefits-sauna-bathing-heart-health


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This gives you the opportunity to slow down, breathe deeply, and unwind. Heat from a sauna also stimulates your body’s production of endorphins, natural mood boosters and stress relievers1. This serene environment can work wonders for your mental and emotional health. Soothe Muscle Aches Dealing with aches and pains after some intense adventuring? A trip to the sauna can help you recover. Heat reduces inflammation, dilates blood vessels, and relaxes tense muscles and joints2. This can improve blood circulation, reduce pain, and relieve tense joints and sore muscles. Spending time in a sauna can potentially support recovery after exercise or even loosen your body up for a pre-workout warm-up. That’s why so many fitness enthusiasts hit the saunas before and after a good workout. Facilitate Social Connection Meeting new people during your travels is a great way to learn unique perspectives, brush up on your social skills, and make friends from all over the world. While many people think of saunas as a solitary experience, it can also be the ideal opportunity to connect with fellow travelers and locals. The intimate environment and mood-boosting effects make saunas well-suited for quiet, friendly conversation. If you’re with family or friends, saunas give you the chance to deepen your bonds and make lasting memories. They’re a fun way to finish up a day of hiking, climbing, or biking together. Enhance Sleep Do you have trouble falling asleep or staying asleep at night, especially when traveling? Regular sauna use could help you sleep easier. Other than relaxing your body and mind, there are scientific reasons for this. Your body follows a sleep-wake cycle, also called your circadian rhythm. The body changes temperature throughout the day, and part of what helps you fall asleep is a rapid decrease in body temperature3. Since saunas heat your body up, significantly cooling occurs once you step out. After a few hours, your body will naturally feel sleepy, and you can look forward to a full night of rest. This temperature drop might also boost your body’s production of melatonin, known as the sleep hormone, which leads to better sleep quality and duration. May Improve Heart Health One sauna benefit that might surprise you is a reduced risk of cardiovascular disease. The heat of the sauna raises your body temperature, causing you to sweat heavily (often up to a pint of sweat). This is your body’s natural way of cooling itself. During this process, your heart rate increases, possibly up to 100–150 beats per minute (bpm). The combined heat and raised heart rate dilate your blood vessels, improving circulation and blood pressure4. Sweating can also increase your good cholesterol levels (HDL), improving your total cholesterol. High blood cholesterol is a major risk factor for heart disease, so lowering your total blood cholesterol can help keep your heart healthy. Regular exercise is also a good way to boost HDL cholesterol levels, so combining physical activity with sauna bathing can have even greater benefits4. Tips for an Enjoyable Sauna Experience Now that you understand how saunas can help your overall well-being, it’s important to know how to use them wisely. Saunas typically provide a safe, enjoyable experience, but there are ways you can ensure your session is as comfortable and beneficial as possible. These tips will help you maximize the benefits of sauna bathing and get the most out of your experience: Talk to your doctor: If you have heart conditions or are pregnant, check with your doctor before using a sauna Start slow: Build up your heat tolerance with 5- to 10-minute sessions, gradually increasing your total time to 15-20 minutes Be quick: Keep the hot air inside by entering and exiting the sauna quickly Stay hydrated: Drink 1 or 2 glasses of water before and after your sauna session to replenish your fluids Avoid big meals and alcohol: Don’t drink alcohol before, during, or after using a sauna, and don’t eat large meals beforehand Know your limits: If you start to feel dizzy, sick, or lightheaded, leave the sauna immediately Let yourself relax: Clear your mind and allow yourself to fully experience the benefits of the sauna At Zion Canyon Hot Springs, we offer a restorative wellness experience through our many state-of-the-art amenities. In addition to our beautiful, birch-lined barrel saunas, you can enjoy our mineral-rich hot springs pools, freshwater cold plunges, cozy fire pits, and more. Book your visit and come prepared for a rejuvenating spa journey. Sources Sidharthan, C. (9 April 2025). The Science of Sauna & Heat Exposure. News Medical. Retrieved June 23, 2025, from https://www.news-medical.net/health/What-Saunas-Really-Do-to-Your-Brain-and-Body.aspx Cafasso, J. (8 October 2024). Are There Benefits From Using Saunas? Healthline. Retrieved June 23, 2025, from https://www.healthline.com/health/fitness-exercise/are-saunas-good-for-you deBara, D. (21 March 2024). Can a Sauna Help You Get Better Sleep? Sleep.com. Retrieved June 23, 2025, from https://www.sleep.com/sleep-health/sauna-for-better-sleep (1 February 2023). Benefits of sauna bathing for heart health. UCLA Health. Retrieved June 23, 2025, from https://www.uclahealth.org/news/article/benefits-sauna-bathing-heart-health