What Are The Best Essential Oils For Sauna and How To Choose One

There’s something special about stepping into a sauna. After all, not only does the heat melt away all your stress but it also brings a ton of health benefits. 

But what happens when you add essential oils?

Well, that’s a total game changer with just a few drops of the right aroma shifting your entire mood. 

As a result, you’re able to relax better, feel more energetic, and spend more time in the sauna. 

However, let’s face it: Different essential oils have different effects on your mood. This will lead you to wonder what are the best essential oils for sauna you can go for. 

Being a sauna enthusiast, I’ve spent a lot of time experimenting with different essential oil blends. And in this guide, I’ll walk you through the top essential oils to try, what they’re good for, and a few simple tips to use them safely. 

​So, let’s get started.

Why do you need essential oils for sauna?

Before we talk about the best essential oils out there, let me first tell you why these oils are so big of a deal. 

The proponents of essential oils argue that using them in the sauna is the easiest way you can level up your wellness routine. 

How? 

You see, these oils come from plants and are packed with their natural scent and benefits. 
So, when you add a few drops of these on some high-quality sauna rocks, the heat and steam help spread their aroma through the air. And as you breathe it in, it does everything from clearing your sinuses to calming your mind. 

Moreover, some oils are even great for your skin, making it a simple and natural way to turn your sauna time into a mini spa session. 
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The 10 best essential oils for sauna

Now that you know why you need essential oils for sauna use, let’s have a look up close at the best essential oils out there. 

You see, from lavender to peppermint to citrus, and more, there are so many aroma oils you can try out. And each oil brings its own unique benefits, including relaxation, better breathing, and more.    

All in all, here are the best essential oils for sauna, along with what they’re great for and how to use them safely.
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1. Eucalyptus

Eucalyptus oil is a go-to favorite for many sauna lovers. And rightly so since it has a super fresh, clean, and almost minty scent that instantly opens up your airways. 

In fact, if you’re feeling stuffy or congested, eucalyptus can work wonders. That’s because the warm steam of the sauna spreads the oil into the air so you can breathe it in deeply. 

This also makes it great for people with seasonal allergies or colds. 

What’s more? 

Eucalyptus is also known to ease muscle tension and help you feel more awake and energized.

​So, just use a few drops of this oil and it will totally change your sauna experience.

2. Lavender

Lavender is incredibly calming and perfect if you're using your sauna to relax and unwind after a stressful day. Think of it as a cozy blanket for your senses. 

You see, not only does the gentle floral aroma help ease anxiety and lower stress levels but it also helps you sleep better. 

Moreover, sauna-goers who use this essential oil for sauna say inhaling lavender in a warm ambiance feels like giving your mind a deep breath. They say they feel more centered and at peace after using lavender. 

And this is exactly why it’s a favorite for nighttime sauna sessions when you want to disconnect from everything and just chill.
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3. Peppermint

Peppermint oil in the sauna gives you a fresh burst of energy. It has a cool and minty scent that contrasts nicely with the heat and gives you that tingling and refreshing feeling. 

And if you’re feeling sluggish or need a boost in the morning, it’s a great pick-me-up too.  

Plus, peppermint is awesome for clearing out your sinuses and helping you breathe easier, just like eucalyptus. 

The best part: Some sauna users claim it helps them with headaches or mental fog, especially when they’re using a sauna for hangover relief after a night of drinking. 

Pro tip: Peppermint is strong, so don’t overdo it. Just a few drops in a ladle of water is all you need for a crisp and revitalizing experience.

4. Tea tree

Tea tree oil has a sharp and clean scent with a slightly medicinal vibe. And while it might not be everyone’s favorite scent, it packs a punch when it comes to benefits. 

For instance, it’s well known for its antimicrobial and antifungal properties. Meaning it can help keep your sauna space feeling fresh and clean. 

Also, people on Reddit claim they like using tea tree to help clear up skin issues like acne or irritation.

​Overall, it's a great option if you're looking for a purifying spa-like effect in the sauna.
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5. Pine

Pine smells exactly like the air does when you walk through a peaceful forest. 

How? 

Well, it has that woodsy crisp aroma that’s both grounding and uplifting at the same time. And this also makes it a great way to bring a little bit of nature into your sauna. 

In fact, a lot of sauna users also claim that pine oil helped them feel mentally refreshed, especially when they were dealing with stress or burnout. 

​Not to mention, pine also has  natural antiseptic properties that helps cleanse both your body and the air around you.
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6. Citrus essential oils for sauna (orange, lemon, bergamot)

Citrus essential oils like sweet orange, lemon, and bergamot are like little bursts of sunshine. That’s because they smell super fresh and fruity, and are great for boosting your mood. 

So much so that if you’re feeling a little down or sluggish, citrus oils can help lift your spirits and energize you. And this is also why they’re often associated with feelings of joy and clarity. 

The best thing: With a little time and effort, you can extract your own DIY citrus oil. 

That’s interesting, isn’t it? 

But there’s a catch here. 
You see, citric essential oils can also make your skin photosensitive or more sensitive to light. So, always dilute them well and don’t overuse them in high heat.
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7. Frankincense

Frankincense has a deep, warm, slightly sweet and woody aroma that’s been used for centuries in spiritual practices. 

And if you’re someone who’s looking for creating a peaceful and meditative sauna session, this is perfect. 

You see, this is one of those oils that just feels ancient and grounding, as if you’re tapping into something sacred. 

Also, ít’s great for reducing stress and inflammation in your body, the reason why people use it to help with joint pain or muscle stiffness. 

​Simply put, if you’re seeking calm, clarity, or spiritual connection, frankincense is a wonderful choice.
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8. Birch

Birch oil has a sweet and minty scent that’s traditional to Finnish sauna rituals. It is known for its detoxifying effects and is often used to help relieve sore muscles and boost circulation. 

If you’ve ever been to a traditional sauna in Finland, you’d have noticed people using bundles of birch twigs. And birch oil gives you that same effect in a bottle.

Birch is especially great after a workout or a long day on your feet. That’s because it helps your body feel looser and more refreshed.
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9. Black pepper

Black pepper oil has a warm and spicy scent that can surprise you in the best way. 

How?
Contrary to what you might think of it, black pepper oil is not like the sharp smell of ground pepper. Instead, it is deeper and a little sweet. 

And when you use it in the sauna, black pepper oil helps stimulate circulation and warm up your muscles. This makes it great if you're feeling tight or achy. 

​It’s also why athletes love black pepper oil for recovery because it helps the body loosen up after intense activity.
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10. Rosemary

When it comes to the best essential oils for sauna, rosemary offers a bold herbaceous scent that’s great for mental clarity and focus. 

So, if you’re heading into a sauna session during a busy day and need a reset without totally zoning out, this is apt. 

Moreover, rosemary can help reduce mental fatigue and even improve memory and alertness.

​Also, it pairs well with other oils like peppermint or eucalyptus, creating a bright and refreshing blend.

How to choose the essential oils for sauna use?

With a handy list of the best essential oils for sauna, you might be looking to lay your hands on your favorite fragrances. 

And all the excitement aside, this would also seem confusing. After all, every essential oil in this list brings its own charm and experience. 

So, selecting the perfect essential oil will be all about your personal preferences and desired effects. 

​Here are some factors I suggest you consider before buying essential oils for sauna use:
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1. Purpose

Think about what you want from your sauna session. For instance, if you need to relax, try lavender or frankincense. 

Similarly, if you’re looking for an energy boost, you should go with peppermint or citrus. 

​Feeling Congested? 
Eucalyptus or tea tree are your best picks for clearing congestion.
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2. Scent preference

Your personal scent preference really matters. That's because if you don’t love how something smells, it can totally ruin the mood. 

And to that end, I suggest you start with familiar scents like lavender, citrus, or peppermint as they’re safe bets. 

Thereafter, you can branch out and try others as you get more comfortable.
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3. Quality

Quality is one thing you should never compromise on when buying essential oils. 
You’re essentially inhaling these oils. So, it’s essential that they’re 100 percent pure and therapeutic-grade essential oils.
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4. Skin sensitivity

Some essential oils can irritate your skin, especially when combined with high heat. 

Citrus oils, in particular, can cause photosensitivity. And strong oils like peppermint or tea tree may feel tingly. 

This is why I suggest you patch test before using any new oil if you have sensitive skin.
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How to use essential oils in sauna?

Once you’ve picked your favorite essential oils, it’s time to use them the right way. 

You see, essential oils are super concentrated, so a little bit goes a long way. Also, you don’t just want to pour the oil onto the stones or use it undiluted, because that can be dangerous. 

So, the idea here is to safely disperse the scent throughout the air so you get all the benefits without overwhelming your senses. 

Overall, here’s how to use essential oils in sauna properly:
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1. When using traditional dilution

First thing first, you should always dilute your essential oils before using them in the sauna. 

And the best and easiest way you can do so is to mix a few drops, usually 5 to 10, with a ladle or small bucket of water. 

Now that you’ll pour this mixture over the hot sauna stones, it will create steam that gently releases the oil’s scent into the air. This method keeps the aroma pleasant and not too intense.

​Pro tip: Never pour undiluted oils directly on the stones as they can burn and release fumes that are irritating or even harmful to breathe in.
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2. When using diffusers

Some modern saunas have built-in diffusers or special holders made just for essential oils. If yours does, that’s a great way to keep the scent steady throughout your session. 

These diffusers gently warm the oil, releasing the aroma without needing to pour anything onto the stones. It’s a mess-free and easy option, especially if you like a consistent scent.
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Pro tip: Clean the diffuser regularly and follow the manufacturer’s instructions.
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Frequently Asked Questions

Can you mix different essential oils in the sauna?

Yes, you can definitely mix essential oils to create a custom scent that suits your mood or wellness goals. 

For instance, you can blend eucalyptus and peppermint to amplify respiratory support, or mix lavender and frankincense to create a deeply relaxing atmosphere. 

Just make sure the oils complement each other and are properly diluted in water before use. Also, start with small amounts and adjust the ratio to find what smells best to you.

How often should you use essential oils in the sauna?

It really comes down to your personal preference. 

You see, some people enjoy using essential oils during every sauna session to enhance relaxation or energize themselves. But then, there are others who prefer to save them for special occasions or when they’re feeling under the weather. 

So, there’s no right frequency and it depends on how you maintain a balanced and enjoyable sauna experience.
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Are there any oils you should avoid in the sauna?

Yes, there are a few oils best avoided in the sauna. 

For instance, oils like cinnamon, clove, and oregano can be harsh on the skin and lungs, especially in high heat. Also, they might irritate or even cause a burning sensation. 

Similarly, some oils also have low flash points, meaning they can become flammable when exposed to sauna temperatures. 

​You might also want to read - Hot Tub Vs Sauna: What’s Better For You? ​

Conclusion

As you can see, from eucalyptus to lavender to rosemary, and more, the list of best essential oils for sauna has something for everyone, including you. 

Still not sure which essential oil to buy? 

Well, I suggest you start with the less intense fragrances like lavender and rosemary. And as you get used to the therapeutic benefits of these oils, you can go on and try intense ones like tea tree and pine. 

Got more questions or need to get a sauna installed in your home? 

You can get in touch with us!

At Steam and Sauna Experts, we are seasoned sauna installation experts with over a decade of expertise installing top-of-the-line saunas in South Florida and beyond. Also, our online storefront features the best-in-class sauna accessories from manufacturers like Amerec, Delta, and more. 

In short, we’ve got all your home sauna needs covered on a budget.
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