Nordic Roots, South African Spirit
Experience Saunagus, a Scandinavian Ritual.
What is Saunagus?
Now in Cape Town, the Nordic ritual of Saunagus (pronounced sauna-goose), a practice with roots in centuries of tradition, and today, one of the fastest-growing wellness movements in Scandinavia. Each session is led by a facilitator who blends heat, cold, essential oils, fan-waving, and music into a powerful multi-sensory reset.
01.
Faster Recovery
Heat drives circulation; cold tamps inflammation. The combo cuts soreness and speeds muscle repair.
01.
Faster Recovery
Heat drives circulation; cold tamps inflammation. The combo cuts soreness and speeds muscle repair.
01.
Faster Recovery
Heat drives circulation; cold tamps inflammation. The combo cuts soreness and speeds muscle repair.
02.
Mood & Focus
Endorphins and norepinephrine spike after hot–cold contrast. You leave clear, upbeat, and switched on.
02.
Mood & Focus
Endorphins and norepinephrine spike after hot–cold contrast. You leave clear, upbeat, and switched on.
02.
Mood & Focus
Endorphins and norepinephrine spike after hot–cold contrast. You leave clear, upbeat, and switched on.
03.
Immune Resilience
Regular contrast exposure trains the stress response and is linked to fewer colds and quicker bounce-backs.
03.
Immune Resilience
Regular contrast exposure trains the stress response and is linked to fewer colds and quicker bounce-backs.
03.
Immune Resilience
Regular contrast exposure trains the stress response and is linked to fewer colds and quicker bounce-backs.
04.
Metabolic Reset
Cold activates brown fat and increases calorie burn; heat improves insulin sensitivity.
04.
Metabolic Reset
Cold activates brown fat and increases calorie burn; heat improves insulin sensitivity.
04.
Metabolic Reset
Cold activates brown fat and increases calorie burn; heat improves insulin sensitivity.
Benefits of SaunaHaus
SaunaHaüs is designed to push you beyond routine wellness. The guided hot–cold ritual elevates performance, deepens recovery, and leaves you with a clear, lasting surge of energy.
How SaunaHaüs Was Born
Our Story.
We are a group of South African entrepreneurs who, while spending time in Scandinavia, discovered Saunagus.
The impact was powerful — physically, mentally, and spiritually — and when we returned home, we knew we had to bring it with us. SaunaHaüs is the result: the magic of Scandinavian wellness, reimagined for South Africa.
We felt the benefits first-hand, and we know others will too. It’s a space to build resilience in body and mind, and find stillness in the heat, the cold, and the community around you.
Sessions at SaunaHaüs
Session Types.
Sessions are designed to match your energy levels. Each guided experience is rooted in the same powerful method – three rounds of heat and cold – but the temperature, music and rhythm shift to support the recovery and reset you need.
High Session
85–90°C | 120–140 BPM | High Energy
Intense heat, deep rhythms, and powerful cues turning pressure into strength, and stress into clarity. Adrenaline surges, clarity sharpens, and the plunge hits harder.
Flow Session
75–80°C | 60–90 BPM | Low–Medium Energy
Slow down, settle in, and let your system reset. Gentle breath cues, steady heat, and calm rhythms guide you into balance. Perfect for recovery, late evenings, or first-timers.
Deep Session
80–85°C | 90–120 BPM | Medium Energy
Find your rhythm. Breathwork and music carry you between focus and release, heat and cold. A balanced, dynamic session, equal parts challenge and recharge.
Flow Session
75–80°C | 60–90 BPM | Low–Medium Energy
Slow down, settle in, and let your system reset. Gentle breath cues, steady heat, and calm rhythms guide you into balance. Perfect for recovery, late evenings, or first-timers.
High Session
85–90°C | 120–140 BPM | High Energy
Intense heat, deep rhythms, and powerful cues turning pressure into strength, and stress into clarity. Adrenaline surges, clarity sharpens, and the plunge hits harder.
Deep Session
80–85°C | 90–120 BPM | Medium Energy
Find your rhythm. Breathwork and music carry you between focus and release, heat and cold. A balanced, dynamic session, equal parts challenge and recharge.
Flow Session
75–80°C | 60–90 BPM | Low–Medium Energy
Slow down, settle in, and let your system reset. Gentle breath cues, steady heat, and calm rhythms guide you into balance. Perfect for recovery, late evenings, or first-timers.
High Session
85–90°C | 120–140 BPM | High Energy
Intense heat, deep rhythms, and powerful cues turning pressure into strength, and stress into clarity. Adrenaline surges, clarity sharpens, and the plunge hits harder.
Deep Session
80–85°C | 90–120 BPM | Medium Energy
Find your rhythm. Breathwork and music carry you between focus and release, heat and cold. A balanced, dynamic session, equal parts challenge and recharge.
Our SaunaHaüs Team
Meet our Facilitators.
Our facilitators lead each session with skill and attention. They shape the atmosphere, guide the session, and ensure that every guest leaves feeling restored and rejuvenated.
Mike
Mike is your guy for deep and high classes, although he also likes a “flow” for the more moderate vibes.
Having spent years living and loving the Scandinavian lifestyle, mostly in Copenhagen, he got deep into their wellness culture. If he’s not running a 100 miler with this mates on the mountain, find him in the sauna or cold plunge.
Mike studied the traditional techniques of Saunagus whilst living in Denmark and has been integral in bringing this back to South Africa with the goal of sharing the incredible benefits of mental and physical health he discovered for himself.
What to expect:
Great vibes, better music and a bit of fun.
Mike
Mike is your guy for deep and high classes, although he also likes a “flow” for the more moderate vibes.
Having spent years living and loving the Scandinavian lifestyle, mostly in Copenhagen, he got deep into their wellness culture. If he’s not running a 100 miler with this mates on the mountain, find him in the sauna or cold plunge.
Mike studied the traditional techniques of Saunagus whilst living in Denmark and has been integral in bringing this back to South Africa with the goal of sharing the incredible benefits of mental and physical health he discovered for himself.
What to expect:
Great vibes, better music and a bit of fun.
Mike
Mike is your guy for deep and high classes, although he also likes a “flow” for the more moderate vibes.
Having spent years living and loving the Scandinavian lifestyle, mostly in Copenhagen, he got deep into their wellness culture. If he’s not running a 100 miler with this mates on the mountain, find him in the sauna or cold plunge.
Mike studied the traditional techniques of Saunagus whilst living in Denmark and has been integral in bringing this back to South Africa with the goal of sharing the incredible benefits of mental and physical health he discovered for himself.
What to expect:
Great vibes, better music and a bit of fun.
Rhys
Rhys is the heart of Saunahaus.
With a life shaped by professional rugby and a later devotion to holistic wellbeing, he brings an energy you feel the moment you meet him. His presence is both grounded and expansive, drawing on rich life experience and a passion for deep connection. Being in a class with Rhys is spiritual, restorative and deeply connected. As a specialised breath work practitioner he brings more, every time.
What to expect:
To leave feeling changed in the smallest or greatest way, he leads our deep and flow classes with grace.
Rhys
Rhys is the heart of Saunahaus.
With a life shaped by professional rugby and a later devotion to holistic wellbeing, he brings an energy you feel the moment you meet him. His presence is both grounded and expansive, drawing on rich life experience and a passion for deep connection. Being in a class with Rhys is spiritual, restorative and deeply connected. As a specialised breath work practitioner he brings more, every time.
What to expect:
To leave feeling changed in the smallest or greatest way, he leads our deep and flow classes with grace.
Rhys
Rhys is the heart of Saunahaus.
With a life shaped by professional rugby and a later devotion to holistic wellbeing, he brings an energy you feel the moment you meet him. His presence is both grounded and expansive, drawing on rich life experience and a passion for deep connection. Being in a class with Rhys is spiritual, restorative and deeply connected. As a specialised breath work practitioner he brings more, every time.
What to expect:
To leave feeling changed in the smallest or greatest way, he leads our deep and flow classes with grace.
Kez
Kez is just as comfy organising behind the scenes at SaunaHaus as she is leading a group in her beautiful, gentle way.
An experienced facilitator and sound therapist, she is passionate about supporting mental health and helping us reconnect with ourselves, nature, and our community. With her calm presence and depth of experience, Kez is an expert in creating spaces where people can slow down, restore their energy, and rediscover balance.
What to expect:
Whatever you are looking for, you will find it in any session with Kez. Relax — she will look after you.
Kez
Kez is just as comfy organising behind the scenes at SaunaHaus as she is leading a group in her beautiful, gentle way.
An experienced facilitator and sound therapist, she is passionate about supporting mental health and helping us reconnect with ourselves, nature, and our community. With her calm presence and depth of experience, Kez is an expert in creating spaces where people can slow down, restore their energy, and rediscover balance.
What to expect:
Whatever you are looking for, you will find it in any session with Kez. Relax — she will look after you.
Kez
Kez is just as comfy organising behind the scenes at SaunaHaus as she is leading a group in her beautiful, gentle way.
An experienced facilitator and sound therapist, she is passionate about supporting mental health and helping us reconnect with ourselves, nature, and our community. With her calm presence and depth of experience, Kez is an expert in creating spaces where people can slow down, restore their energy, and rediscover balance.
What to expect:
Whatever you are looking for, you will find it in any session with Kez. Relax — she will look after you.
SaunaHaüs Media
The Science & The Story.
Discover the Nordic roots, science, and culture behind the practice everyone’s talking about.
"Why Saunagus should be your new coping mechanism."
"Saunagus Gains Popularity in Denmark as a Wellness Trend"
"11 Sauna Benefits That'll Have You Ready To feel The Heat."
SaunaHaüs Media
The Science & The Story.
Discover the Nordic roots, science, and culture behind the practice everyone’s talking about.
"Why Saunagus should be your new coping mechanism."
"Saunagus Gains Popularity in Denmark as a Wellness Trend"
"11 Sauna Benefits That'll Have You Ready To feel The Heat."
SaunaHaüs Media
The Science & The Story.
Discover the Nordic roots, science, and culture behind the practice everyone’s talking about.
"Why Saunagus should be your new coping mechanism."
"Saunagus Gains Popularity in Denmark as a Wellness Trend"
"11 Sauna Benefits That'll Have You Ready To feel The Heat."
Heat, Breathe, Plunge, Repeat
Heat, Breathe, Plunge, Repeat
