Basta and winter swimming in Småland – a nature experience for both body and soul
Saunas and winter swimming have become one of the most popular nature experiences in the Nordic region. In Småland, where forests and lakes meet tranquility and silence, it is not just a way to warm up – it is a way to relax, breathe, and feel alive again. Here at Smålandstorpet, we offer a unique opportunity to experience sauna and winter swimming in their most natural form. Our wood-fired sauna, surrounded by forest and close to fresh, clear water, creates an experience that both calms the mind and strengthens the body.
In this blog post, we guide you through the history of the sauna, why winter bathing revives the body, how sauna bathing affects health, and what you should consider to ensure a safe and enjoyable experience. All this is interwoven with how you can enjoy our sauna experience at Smålandstorpet.
A sauna tradition dating back thousands of years
The sauna as a phenomenon is deeply rooted in Nordic cultural history. The word " bastu" comes from " badstuga" (bathhouse), and as the name suggests, it has historically been both a place of purification and everyday practical work. In the past, grain, malt, fish, meat, and flax were dried in the sauna. It was a vital part of the household long before it became a part of recreation and relaxation.
The Finnish word sauna has become the universal name for a steam bath, and Finland has also played a central role in spreading this tradition globally. Tent saunas are believed to have existed in Finland for over 10,000 years, and even today, the sauna is an integral part of life – there are around 3.3 million saunas in the country. Sweden is nowhere near these figures, but with around 300,000 saunas around the country, there is no doubt that we in Sweden also cherish this tradition.
When you visit Smålandstorpet, you step right into this ancient Nordic tradition – but in an environment that makes the experience even more magnificent: the solitude of the forest, the clean air, and the natural tranquility that only Småland can offer.
Smålandstorpet – a hike to nature's own oasis
Our sauna is not located in the middle of the courtyard, but in a secluded part of nature, which you reach by walking along a winding gravel path for about one kilometer. This short walk sets the tone for the entire experience. Here, you leave everyday life behind you – literally.
The path leads through a forest that changes character between seasons. During the winter months, when our popular winter bathing package is most in demand, snow sometimes lies still over the landscape. It muffles the sound, makes the air even clearer, and frames the frosty branches of spruce and pine trees.
When you arrive, you will be greeted by our spacious wood-fired sauna with a view of the lake. The fire crackles and crackles, the wood spreads its scent, and the heat fills the entire room. Below the sauna, the cold water awaits—clear, clean, and still—perfect for the brave dips that winter swimming entails. It is an experience that many of our guests describe as magical!
Winter swimming in Småland – a feeling of life
Winter swimming is far from a new phenomenon, but interest has grown enormously in recent years. Research shows that cold water gives the body a brief shock that releases endorphins—the body's own happiness hormones. These endorphins create a feeling of euphoria.
When you step into cold water, something fascinating happens to your body:
• Your blood vessels constrict.
• Your body focuses on protecting its vital organs.
• Your pulse and blood pressure rise rapidly.
That's why you feel that intense, almost bubbling energy in your body—like someone has pressed an internal start button.
When you come out of the water, the opposite happens:
• The body reopens the blood vessels.
• Warm blood flows throughout the body.
• A wave of warmth spreads as a reward.
It is precisely this interaction between cold and heat that makes winter swimming combined with a sauna such a powerful and memorable experience.
At Smålandstorpet, this feeling is further enhanced by the tranquility of nature and the lovely wood-fired sauna that quickly warms you up between refreshing dips in the cool water.
How long should you go winter swimming?
There are no requirements or expectations. A winter swim can last anywhere from a few seconds to a few minutes. Some people step in, dip themselves in the water, and step out again—and that's perfectly fine. Others stay in longer, but the important thing is not to push your body too hard.
If you get too cold, the risk of hypothermia or sudden cramps may increase. Therefore, we always recommend that you listen to your body and take things at your own pace.
That's one of the reasons why our sauna is located right next to the water. You can go straight from an ice-cold dip to the comfort of the sauna – and if you want to go for more rounds, just follow your body's signals.
Who should avoid winter swimming?
Winter swimming is not for everyone. People with cardiovascular disease expose their bodies to rapid changes in blood pressure and heart rate, which poses a risk. Pregnant women should also be cautious.
Our desire is that all experiences at Smålandstorpet should feel safe and enjoyable.
Sauna – a source of relaxation, warmth, and well-being
The classic sauna, as most of us know it, is a wood-paneled room with a stove or heater covered with stones that retain heat. The humidity is usually around 20 percent, which makes it possible to enjoy temperatures of 80–90 degrees Celsius. At Smålandstorpet, we usually recommend that you set the sauna to around 60 degrees Celsius so that you can sit and enjoy it for a long time.
When you pour water on the stones, a brief moment of intense heat is created, but it does not actually raise the humidity significantly. It is more like the classic blast of heat that rolls over your body and gives you that familiar sauna feeling.
What happens in the body during a sauna bath?
Modern research shows that a sauna bath affects the body almost like a light workout:
- Your heart beats faster
Your heart can beat up to 50 percent faster than when you are at rest. Your pulse can rise from 60–70 to 110–120 beats per minute. - Muscles relax
The deep heat softens tense muscles and stiff joints. That is why many people feel most relaxed after a few minutes in the sauna. - Blood pressure drops
When blood vessels dilate, the heart does not need to work as hard. The result is a calming effect on the entire body. - The body sweats out fluid
Regardless of whether sweat is visible or not, the body loses large amounts of fluid in the heat. It is therefore particularly important to drink water both during and after the sauna.
How to enjoy the sauna in the best way – tips for a safe and enjoyable experience
To get the most out of your sauna experience at Smålandstorpet, you can follow some basic advice:
- Set aside time – you have the sauna at your disposal for two hours
Take it easy, go in and out of the sauna, let your body warm up and cool down at its own pace. - Avoid using the sauna immediately after eating or exercising
Wait at least an hour after a large meal or workout to avoid dizziness and a drop in blood pressure. - Refrain from consuming large amounts of alcohol
It can disrupt blood circulation and make the body more sensitive to heat and fluid loss. - Swim naked or with minimal clothing
This allows the body to sweat naturally and also protects clothing from heat damage. - Drink plenty of water
The body needs to restore its fluid balance, especially after several rounds of sauna and winter swimming.
At Smålandstorpet, you have all the time you need – the sauna is spacious, the fire crackles quietly, and the surrounding nature adds an extra dimension of tranquility.
The combination of sauna and winter swimming – the ultimate Småland experience
Taking a sauna is relaxing. Winter swimming is invigorating. But when you combine the two, something truly special happens. The powerful contrast between heat and ice leaves few people unmoved. Many describe their first winter swim as a life-changing experience – not because of the drama, but because of the feeling of being completely present.
At Smålandstorpet, we create the conditions for just that. Our sauna is located close to the water, surrounded by trees, and the short walk back to the accommodation keeps the experience intimate and close to nature.
It's easy to make the whole evening a truly relaxing experience.
- Undress in the changing room in the sauna
- Sit down on the bench that feels comfortable and let your body get used to it.
- Gaze into the fire for a moment and just enjoy
- Go out onto the jetty and climb down into the water via the ladder, take a few deep breaths, and climb back up again.
- Feel the cold envelop your body and the warmth flow back as you come up.
- Go straight back into the sauna and let the heat envelop you.
- Repeat if you want – or just sit still and enjoy.
Many of our guests choose to end the evening with a cup of hot tea or by crawling straight into bed with a warm feeling in both body and soul.
Sauna and winter swimming in Småland – an experience to remember
The nature in Småland offers something that is difficult to find in many other places: tranquility. It is the silence, the forest, the water, and the slow temperature changes between seasons that make people travel here to unwind.
Our sauna experience captures precisely this. It is not extravagant, not technically advanced, and not part of a spa with shiny surfaces and mechanical functions. It is simple, genuine, and true to its history—and that is precisely what makes it so appreciated.
Saunas and winter swimming here are not just activities. They are experiences that stay with you.
Book your sauna experience at Smålandstorpet
Want to experience Småland at its most magical? Our sauna and winter bathing package are available throughout the winter season and are among the most popular activities among our guests. Whether you are a curious beginner or an experienced winter bather, our location offers a safe and atmospheric environment where you can enjoy yourself at your own pace.
Welcome to book your stay – and your sauna experience – directly on our website.
We look forward to giving you a memory for life at Smålandstorpet!
