Nordic Roots, South African Spirit
Experience Saunagus, a traditional Scandinavian sauna ritual blending heat, cold, breath and essential oils.
Nordic Roots, South African Spirit
Experience Saunagus, a traditional Scandinavian sauna ritual blending heat, cold, breath and essential oils.
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 sauna and cold plunge – 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 sauna 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.
Mikaela
With a passion for wellbeing, movement, presence, and a deep reverence for the connection between body, mind, and spirit, Mikaela has recently hung up her Chief Stew mermaid tail to root herself back on home soil in Cape Town.
She now guides sauna rituals for SaunaHaüs, is completing her mountain guide certification, and spends her days between hosting retreat offerings, sweat lodges, practicing yoga, and building her décor business.
A proud Cape Town local, Mikaela brings a grounded presence, intuitive care, and an excitement for holding space in wellness and mindfulness - through both heat and cold.
What to expect:
Expect warmth, gentle guidance, and a sense of connection that stays with you long after you leave.
Mikaela
With a passion for wellbeing, movement, presence, and a deep reverence for the connection between body, mind, and spirit, Mikaela has recently hung up her Chief Stew mermaid tail to root herself back on home soil in Cape Town.
She now guides sauna rituals for SaunaHaüs, is completing her mountain guide certification, and spends her days between hosting retreat offerings, sweat lodges, practicing yoga, and building her décor business.
A proud Cape Town local, Mikaela brings a grounded presence, intuitive care, and an excitement for holding space in wellness and mindfulness - through both heat and cold.
What to expect:
Expect warmth, gentle guidance, and a sense of connection that stays with you long after you leave.
Mikaela
With a passion for wellbeing, movement, presence, and a deep reverence for the connection between body, mind, and spirit, Mikaela has recently hung up her Chief Stew mermaid tail to root herself back on home soil in Cape Town.
She now guides sauna rituals for SaunaHaüs, is completing her mountain guide certification, and spends her days between hosting retreat offerings, sweat lodges, practicing yoga, and building her décor business.
A proud Cape Town local, Mikaela brings a grounded presence, intuitive care, and an excitement for holding space in wellness and mindfulness - through both heat and cold.
What to expect:
Expect warmth, gentle guidance, and a sense of connection that stays with you long after you leave.
Khanya
Somatic Guide | Yoga Teacher | Mindfulness Facilitator | Sangoma - Indigenous Knowledge & Culture Keeper
Khanya brings over a decade of South African indigenous somatic practice - a path rooted in ceremony, community, and the shared wisdom of body and earth. Shaped by global travel and deep connection with people, Khanya’s approach blends breath, sensory awareness, indigenous plant aromatherapy, and intuitive guidance to support self-integration, joy, release, and renewal.
What to Expect:
Whether Flow, Deep, or High, sessions are grounded, warm, and attuned - inviting your body to soften, awaken, and remember its own wisdom.
Khanya
Somatic Guide | Yoga Teacher | Mindfulness Facilitator | Sangoma - Indigenous Knowledge & Culture Keeper
Khanya brings over a decade of South African indigenous somatic practice - a path rooted in ceremony, community, and the shared wisdom of body and earth. Shaped by global travel and deep connection with people, Khanya’s approach blends breath, sensory awareness, indigenous plant aromatherapy, and intuitive guidance to support self-integration, joy, release, and renewal.
What to Expect:
Whether Flow, Deep, or High, sessions are grounded, warm, and attuned - inviting your body to soften, awaken, and remember its own wisdom.
Khanya
Somatic Guide | Yoga Teacher | Mindfulness Facilitator | Sangoma - Indigenous Knowledge & Culture Keeper
Khanya brings over a decade of South African indigenous somatic practice - a path rooted in ceremony, community, and the shared wisdom of body and earth. Shaped by global travel and deep connection with people, Khanya’s approach blends breath, sensory awareness, indigenous plant aromatherapy, and intuitive guidance to support self-integration, joy, release, and renewal.
What to Expect:
Whether Flow, Deep, or High, sessions are grounded, warm, and attuned - inviting your body to soften, awaken, and remember its own wisdom.
Kathi
Raised in Germany, Kathi’s love for sauna began as a little girl, joining her mom in one of their favourite rituals. With a childhood shaped by true sauna culture, she grew up drawn to the intensity of heat and the clarity it brings.
When she’s not at SaunaHaüs, Kathi works as a birth doula - holding space through transition, grounding people in presence, and helping them reconnect with themselves.
Honouring the roots of sauna while bringing its wisdom into everyday life, she guides with softness, depth, and intention.
What to expect:
A calm, steady presence that eases you in. Kathi creates a warm, safe space to let go, breathe deeper, and meet yourself exactly where you are.
Kathi
Raised in Germany, Kathi’s love for sauna began as a little girl, joining her mom in one of their favourite rituals. With a childhood shaped by true sauna culture, she grew up drawn to the intensity of heat and the clarity it brings.
When she’s not at SaunaHaüs, Kathi works as a birth doula - holding space through transition, grounding people in presence, and helping them reconnect with themselves.
Honouring the roots of sauna while bringing its wisdom into everyday life, she guides with softness, depth, and intention.
What to expect:
A calm, steady presence that eases you in. Kathi creates a warm, safe space to let go, breathe deeper, and meet yourself exactly where you are.
Kathi
Raised in Germany, Kathi’s love for sauna began as a little girl, joining her mom in one of their favourite rituals. With a childhood shaped by true sauna culture, she grew up drawn to the intensity of heat and the clarity it brings.
When she’s not at SaunaHaüs, Kathi works as a birth doula - holding space through transition, grounding people in presence, and helping them reconnect with themselves.
Honouring the roots of sauna while bringing its wisdom into everyday life, she guides with softness, depth, and intention.
What to expect:
A calm, steady presence that eases you in. Kathi creates a warm, safe space to let go, breathe deeper, and meet yourself exactly where you are.
Paddy
Patrick brings a unique blend of Danish and South African roots to SaunaHaüs, with a calm, grounded energy. Having spent a lot of time in both traditional and modern saunas across Scandinavia and Germany, he developed a deep respect for the rituals, recovery practices, and community spirit at the heart of Nordic wellness culture.
Alongside his work in the sauna, Patrick is a fitness and functional training coach. His life in sport shaped his philosophy around balance, knowing when to push, when to recover, and how to guide others into that same sense of awareness.
In a session with Patrick, expect a gentle mix of structure, presence, and calm intensity. He creates a space where the mind slows down, the body releases tension, and you reconnect with your own energy in a meaningful way.
What to expect:
To leave feeling restored, centred, and fully recovered.
Paddy
Patrick brings a unique blend of Danish and South African roots to SaunaHaüs, with a calm, grounded energy. Having spent a lot of time in both traditional and modern saunas across Scandinavia and Germany, he developed a deep respect for the rituals, recovery practices, and community spirit at the heart of Nordic wellness culture.
Alongside his work in the sauna, Patrick is a fitness and functional training coach. His life in sport shaped his philosophy around balance, knowing when to push, when to recover, and how to guide others into that same sense of awareness.
In a session with Patrick, expect a gentle mix of structure, presence, and calm intensity. He creates a space where the mind slows down, the body releases tension, and you reconnect with your own energy in a meaningful way.
What to expect:
To leave feeling restored, centred, and fully recovered.
Paddy
Patrick brings a unique blend of Danish and South African roots to SaunaHaüs, with a calm, grounded energy. Having spent a lot of time in both traditional and modern saunas across Scandinavia and Germany, he developed a deep respect for the rituals, recovery practices, and community spirit at the heart of Nordic wellness culture.
Alongside his work in the sauna, Patrick is a fitness and functional training coach. His life in sport shaped his philosophy around balance, knowing when to push, when to recover, and how to guide others into that same sense of awareness.
In a session with Patrick, expect a gentle mix of structure, presence, and calm intensity. He creates a space where the mind slows down, the body releases tension, and you reconnect with your own energy in a meaningful way.
What to expect:
To leave feeling restored, centred, and fully recovered.
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
