Before hitting the sauna, store your belongings in lockers. Rise off in the cold shower to bring the body temperature down in preparation for extended sauna time as well as to remove makeup and perfumes helps us keep the sauna and lounge furniture clean for our community.




After showering, put on your bathing suit (if applicable) and head into the sauna. Lie down or sit comfortably. Allow 5-15 minutes for the body to heat up and begin perspiring. Make sure to stay hydrated before and after sauna use.  


Traditional sauna commands a cold rinse after sauna! Rinse in the cold shower for 3-5 mins.  Remember to breathe! Rub vigorously on your skin to bring the blood to the surface — this will help you find temperature balance and feel warmer in the cold water. 


Read a book, take a nap, sip on hot tea or enjoy a refreshing coconut water.  Now is a good time to get that herbal foot soak or face mask too! Ask a sauna attendant for a list of treats and goodies that will enhance your sauna experience.


Repeat the cycle between two and four times.



For centuries, all around the world people have gathered to sweat in the name of health and wellness. It’s been a way for people to stay healthy and feel strong through cold winters and to avoid illness.


In Finland, the birthplace of Sauna, this ritual gathering has always been an act of collective wellness.  Over the years, the practice has been adapted to fit modern needs. But at its most basic, a sauna is a dry heat bath (high temperature, low humidity) allowing the body to expel a good amount of toxins in a short amount of time. The therapeutic benefits of that detoxification extend to muscles, skin and hair, as well as intangible gifts to the mind.  The social benefits are long lasting in the heart and spirit too!  


Taking sauna is a community activity — sharing space, intention and friendship. At Formation Sauna + Wellness, we celebrate the common search to feel good. Our sauna is naturally intended for to be shared with others and we encourage the convivial social value of the arrangement, at a respectfully low decibel.


Formation is a safe space for all, offering respect and decency to others.  Be mindful of other guests in their pursuit to feel safe and comfortable while being a part of this unique community. There are private changing rooms for modesty. Guests are required to wear bathing suits, with the exception of womxn-only and men-only hours, where bathing suits are optional.  Please refer to our schedule to see which hours best suit your needs. 


We are serious lovers at FSW and we fully support others in their search for love.  But for the sake of everyone’s comfort, please save public affection for after you’ve enjoyed your session at Formation.

Phone Detox: Kindly silence your cell phones when you check in. Use of cell phones (and their cameras) in the Sauna + Lounge is strictly prohibited.  Time away from your phone is part of the full-sensory approach to rejuvenation and healing we aim to create. Plus, we want everyone to feel safe and in control of how much they share about their own sauna experience.




Reduction of stress and anxiety, as well as muscle recovery (from both athletic activity and the strains of office life) are proven benefits of the sauna cycle.


Additionally, you may find improvements to:

  1. Cardiovascular health

  2. Memory and focus 

  3. Immune system  

  4. Metabolism  

  5. Joint pain




To avoid negative health effects or complications, the following precautions are advised:

Avoid sauna use if ill: Please wait until you are fully recovered before using sauna. Those with certain medical conditions, such as low blood pressure, should ask their doctor before sauna use. Sauna is not a treatment for illness. If you have symptoms of cold, flu, COVID, bacterial or viral infection, fever or chills, sauna is not appropriate.  We are acting with extra caution during COVID and flu season. Please consider the health + safety of our greater community when deciding to visit.

Pregnancy: Sauna is not recommended for women who are pregnant.

Moon Cycle: There are no medical reasons to avoid sauna during your cycle.  It is more a consideration of personal hygiene and flow. Some women find sauna helps alleviate symptoms while other choose to wait until their cycle is over.


Avoid alcohol: Alcohol increases the risk of dehydration, hypotensionarrhythmia, and potential sudden illness.

Limit time in sauna: Do not spend more than 20 minutes at a time in the sauna. First-time users should spend a maximum of 5 to 10 minutes. As you get used to the heat, you can slowly increase the time to 15-20 minutes.

Stay hydrated: It is important to replace the fluids lost from sweating. You should drink about 2-4 glasses of water after using sauna.

Minors: Must be 18 years old.



Want to know more? We recommend digging into emerging research trends on sauna:

Why Saunas are Ridiculously Good for You - Time 

Can Sauna Kill Coronavirus Covid-19? What You Should Know - Sauna Marketplace

Saunas Might Actually Be Really Good For You- Here's Why - Women's Health

Sauna Exposed: What Happens to Your Body After Using a Sauna - Renegade Pharmacist

Saunas Are a Hot Trend And They Might Even Help Your Health - NPR


Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence - MAYO Clinic

Some Like It Hot - Mark's Daily Apple

Scientific Reasons to Use the Sauna - Master Your Health Podcast

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The majority of all disease is stress-related. Massage is a very effective tool for managing the stress brought on by life's demands.  Beyond stress, massage has been proven to:

  • Decrease anxiety

  • Enhance sleep quality

  • Greater energy

  • Improve concentration

  • Increase circulation

  • Reduce mental and physical fatigue

  • Reduce blood pressure

  • Alleviate chronic muscular tension & pain while improving range of motion

  • Improve posture

  • Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays

  • Ease medication dependence

  • Enhance immunity by stimulating lymph flow—the body's natural defense system

  • Exercise and stretch weak, tight, or atrophied muscles

  • Help athletes of any level prepare for, and recover from, strenuous workouts

  • Improve the condition of the body's largest organ—the skin

  • Increase joint flexibility

  • Lessen depression and anxiety

  • Promote tissue regeneration, reducing scar tissue and stretch marks

  • Pump oxygen and nutrients into tissues and vital organs, improving circulation

  • Reduce postsurgery adhesions and swelling

  • Reduce spasms and cramping

  • Relax and soften injured, tired, and overused muscles

  • Release endorphins—amino acids that work as the body's natural painkiller

  • Relieve migraine pain


Your massage will take place in a clean + comfortable treatment room with soft tunes and white noise to help you settle in. After your intake interview, where we discuss your goals and the approach we plan to take, you will undress in private and lie on the massage table, under a sheet and blanket. During the massage, you will be modestly draped with a sheet throughout the entire session.  Only the area being worked on will be exposed. 


Regular is the key word here!  We recommend getting a massage at least once every 4-6 weeks.  Clients that come on a 3-4 week rotation experience the most long-term relief and greatest benefit.  The longer you wait, the more we end up working on the recurring problem, instead of fixing the initial problem and moving on to create a sustained sense of well-being.  There is no such things as too often so whatever fits into your budget and schedule.  



There are numerous types of massage and bodywork; various techniques utilize different strokes and pressure.  Each session will be uniquely tailored for each client every session.  Your daily activity isn't routine and neither should your bodywork! We can discuss which methods may be most appropriate for you when you arrive for your appointment.


Your massage is a time to sink into relaxation and let your nervous system enjoy a break.  We encourage you to find comfort in silence and settle into stillness. Your therapist may ask you to shift your body in a certain way (such as lifting your arm).  The less activity and resistance in your body, the more effective the massage. We invite you close your eyes and completely relax, communicating if/when you need more or less pressure, a temperature shift, or any other request. If you have questions regarding the session or something you feel during the massage, please ask.


Staying hydrated is essential to flushing out the toxins that we just released from your sore muscles.  We recommend taking a nice warm bath with epsom salt (and lavender essential oil for an extra kick) or an extended warm shower with mild stretching to help lengthen muscles and tissue when they are still soft and supple from the massage. Most people feel very relaxed and a little brain cloudy.  You can expect to experience freedom from long-term aches and pains that you came in with.  After an initial period of feeling slowed down, people often experience increased energy, heightened awareness, and greater productivity which can last for days.  The areas that felt sensitive during the massage may feel "work out sore" the next day or two.  But with sufficient water and normal activity it should go away within a day or two, leaving you feeling free and open!



It's imperative that you fill our and update your medical forms before you begin your session. It is very important that you inform us of any health problems or any changes in your health from your last appointment. If you are under a doctor's care, it is strongly advised that you receive a written recommendation for massage prior to your session. Depending on the condition, approval from your doctor may be required.


We love you exactly the way you are! Too often women apologize for not shaving their legs or not having a fresh pedicure. There's no need to be shy or to primp yourself up for our sake, we LOVE the human body in all its forms and are here to help you appreciate yours as much as possible. 

We appreciate clean feet and a quick rinse after a workout. But ultimately, come as your are and we're happy to take care of you.