Why Traditional Sauna Is Taking Over Nashville
Infrared had its moment. Now, people are craving something more rooted.
Nashvillians Are Making the Switch from Infrared to Traditional Sauna
Over the past decade, infrared saunas swept the wellness world. They were praised for their convenience and “detox” buzz. But lately, and at Framework, there’s been a shift. More Nashvillians are leaving the light booth behind in favor of something deeper, hotter, and more elemental: traditional Nordic sauna.
Because when it comes to nervous system health, community connection, and lasting physiological benefits, traditional heat just hits different.
From “Light Therapy” to Elemental Immersion
Infrared saunas use light waves to slowly heat the body from within. A traditional sauna—also known as a Finnish, Nordic, or dry sauna—uses radiant heat to warm the air itself, creating an immersive, full-body thermal experience. At Framework, our saunas operate at the upper end of the U.S. standard, reaching up to 194°F (the legal maximum for electric heaters). While traditional saunas typically range from 150–190°F across the U.S., 175°F is considered the minimum threshold for many of the health benefits documented in clinical research.
The air is intentionally dry, with baseline humidity under 10%. The space is typically wood-lined, with a heater topped by rocks. When water is poured over the stones—a ritual known as löyly—it temporarily increases humidity (up to 30%), creates waves of enveloping heat, and softens the air, making it more comfortable to breathe.
The ‘rule of 200’ suggests making the approximate standard temperature setting of 170-180°F plus 20–30% humidity an effective, health-rich sweat.
In short: it’s more than sweat. It’s a nervous system tool.
This kind of full-spectrum heat activates your thermoregulatory system, supports cardiovascular circulation, and triggers the natural release of endorphins and heat-shock proteins. When paired with cold exposure, it unlocks even more: reduced inflammation, faster muscle recovery, and a stronger stress response.
And when you step into one of our saunas, it’s not just your body that enters a different state—it’s your mind. The heat demands presence. The cold sharpens it. Together, they rewire how you move through your day.
The Rise of Ritual-Forward Wellness in Nashville
Nashville is no stranger to trends. But what’s emerging now is something richer. People are moving away from hyper-optimized, solo wellness and toward embodied, communal, ritual-based practices.
Framework exists in that space.
Instead of minimalist infrared booths tucked into strip malls, we offer a design-forward, ritual-centered sauna experience that integrates heat, cold, and community:
Long-form sessions in deeply heated, wood-lined saunas
Paired cold plunges at varying temperatures to activate contrast and recovery
Outdoor sauna and cold plunge experiences, complete with a sunlit patio for post-session integration
Guided breathwork, mobility sessions, and immersive sound therapy
Zero-proof drinks and elixirs from The Café to replenish and extend your session
And because traditional sauna is meant to be shared, we offer private rooms, group programming, and event rentals—ideal for everything from solo resets to team offsites, birthdays, or bachelorette weekends.
What Makes Nordic Sauna So Different?
It’s a full-spectrum experience, rooted in centuries of practice and supported by modern science. Explore the science behind it.
More heat. Traditional saunas are typically set between 175–194°F with low baseline humidity, increasing your core temperature and stimulating circulation, lymphatic flow, and cellular repair.
More contrast. Our cold plunges immediately activate the parasympathetic nervous system—resetting the vagus nerve and supporting clearer thinking, better sleep, and mood regulation.
More ritual. Practices like löyly—pouring water over hot stones—create waves of enveloping steam that support deep breathing and emotional release.
More presence. There are no red light panels here. Just heat, cold, breath, and stillness. The kind that pulls you out of your head and back into your body.
More community. Unlike infrared saunas, which require direct light exposure and are typically limited to 1–2 people per session, traditional saunas are built for shared experience. Our saunas are spacious, social, and intentionally designed for communal use—because some things are better sweated through together.
Looking for a Sauna in Nashville?
Framework is Nashville’s go-to space for traditional sauna and cold plunge. Whether you’re looking to upgrade from infrared or start your elemental contrast therapy practice from scratch, we’ve created an experience designed to meet you where you are—and help you feel better, think more clearly, and recover faster.
With flexible memberships, guided sessions, and thoughtfully designed spaces, it’s more than a sauna. It’s a reset for your whole system.
Ready to see why Nashville is switching to traditional sauna? Book your session now.
Frequently Asked Questions
What’s the difference between infrared and traditional sauna?
A traditional sauna, like the ones used at Framework—are otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna. A wood or electric heater heats the air in the room to approximately 175°F, and the baseline humidity is low, likely 10% or less. The room is typically wooded and the heater typically has rocks on it—adding water to the rocks can raise the humidity to 10-30% and induce additional waves of heat, as well as make the air more comfortable to breathe. The ‘rule of 200’ suggests making the approximate standard temperature setting of 170-180°F plus 20–30% humidity an effective, health-rich sweat.
Infrared cabin, also referred to as ‘infrared sauna’, uses far, near and mid-wave infrared radiation to penetrate the body’s skin directly and induce heating. The temperature is typically 120-140°F and the room humidity typically mirrors the ambient conditions, typically between <10%. Steam rooms use a heater to heat water, produce steam, and thus warm the room. The temperature is typically between 100-110°F with nearly 100% humidity. Note, steam rooms tend to comply with the rule of 200, while infrared cabins fall short.
Is traditional sauna safe for beginners?
Absolutely. We offer a curated, first-timer experience so you’re acquainted with all you’d need to know in advance of your arrival—including what to bring, what’s provided, and how to customize your experiences to best meet your health goals. All for a special welcome price of $79 for a week of unlimited exposure therapy.
Can I sauna and cold plunge back-to-back?
Yes. We actually believe that’s the best way to do it. Alternating between sauna and cold plunge—known as contrast therapy—has been shown to support circulation, reduce inflammation, improve mood, and strengthen the nervous system.
How often should I use a sauna?
For most people, 2–3 sessions per week is ideal. That cadence helps support physical recovery, improve sleep, and build long-term resilience.
What do I bring to my first session?
Just bring a clean bathing suit, water bottle, and a towel if you prefer your own (we provide towels, too). You’ll have access to showers, lockers, and lounge areas.
Is Framework’s sauna open to the public?
Yes. You can book individual sessions, drop into events, or sign up for a membership. We also offer private room rentals and custom group experiences.
Where is Framework located?
Framework’s flagship location is 1411 4th Ave South in the Wedgewood Houston neighborhood of Nashville. Join us for sauna, cold plunge, sound therapy, or a visit to our non-alcoholic café on the second floor of the studio.
