Sauna vs. Sauna Gus - What's the Difference?

What Is a Sauna?

A sauna is fundamentally a heated room used to induce sweating and relaxation. The tradition originates from Finland, where the sauna has been a central part of culture for over 2,000 years. In a traditional Finnish sauna, the room is heated by a stove with stones (called "kiuas"), and the temperature typically ranges between 70 and 100°C.

In a regular sauna, you control the pace yourself. You enter, sit on a bench, and enjoy the heat at your own rhythm. There's no guide, no programme, and no fixed rules for when to leave. You can pour water on the stones to increase humidity (called "löyly" in Finnish), but it's optional.

In Copenhagen, you'll find saunas in many varieties - from classic Finnish saunas to infrared saunas and modern harbour-side facilities. Many offer access to cold harbour water, outdoor cooling, and lounge areas.

What Is Sauna Gus?

Sauna gus - or simply "gus" - is a guided sauna experience led by a gus master. While a regular sauna is a solo activity, gus is a shared experience with structure, dramaturgy, and sensory stimulation. The gus master pours water with essential oils over the hot stones and uses a large towel or birch branches to fan the hot, fragrant steam around the sauna.

A typical gus session is divided into 2-3 rounds, each with its own intensity and character. Round by round, the temperature and intensity increase while the scents change. Between rounds, you take a break with cooling - either in cold water, under a shower, or in the fresh air. For a detailed overview of the session flow, see our complete guide to sauna gus.

The Key Differences

Structure and Guidance

The most notable difference is the guidance. In a regular sauna, you're your own master - you come and go as you please. During gus, a gus master controls the entire session: when water is poured on the stones, which scents are used, and when waving happens. You follow the gus master's pace and typically only leave the sauna during the planned breaks.

Intensity

Gus is significantly more intense than a regular sauna visit. The waving technique sends the hot, humid air directly toward your body, and the perceived temperature can feel 10-20°C higher than the actual air temperature. It's this intensity that gives gus its characteristic "rush" feeling.

Scents and Senses

During gus, essential oils - eucalyptus, birch, citrus, lavender, and many others - are used to create a multi-sensory experience. The scents often change from round to round, and many gus masters choose scents by season. In a regular sauna, there are typically no scents unless you choose to add them yourself.

Community

Gus is a social experience. You share the space with other guests, and there's a tacit expectation of being present and mindful together. In Copenhagen, the gus culture has created an entire community of people who meet regularly around this tradition. A regular sauna can easily be enjoyed alone.

Which Suits You Best?

Choose regular sauna if you…

• Prefer to set your own pace and come and go as you please.
• Want a quiet, meditative experience without a programme or guide.
• Want to combine sauna with other activities like swimming or exercise.
• Are new to sauna and want to try it at your own pace before diving into gus.

Choose sauna gus if you…

• Want an intense, guided experience with scents and waving techniques.
• Value community and the social dimension of sauna.
• Want a structured session with clear rounds and breaks.
• Are ready to challenge your comfort zone and experience something truly unique.

Many sauna enthusiasts in Copenhagen enjoy both - solo sauna on weekdays and gus as a weekly or monthly event. The two experiences complement each other well.

Health Benefits - Is There a Difference?

Both sauna and gus offer health benefits such as improved blood circulation, muscle relaxation, and stress reduction. The increased sweating helps the body excrete waste products, and the contrast between heat and cold cooling stimulates the immune system.

Gus does offer some extra benefits: the essential oils can have therapeutic properties (eucalyptus opens airways, lavender promotes relaxation), and the intense waving technique provides deeper heating of the body. The social dimension of gus also contributes to mental well-being and sense of community.

Regardless of what you choose, it's important to prepare properly. Read our guide to preparing for gus to get the most out of the experience.

Try Both in Copenhagen

Copenhagen is the perfect place to explore both sauna and gus. You'll find harbour saunas, modern wellness centres, and spots close to the water throughout the city. Many of Copenhagen's saunas offer both free sauna times and guided gus sessions, so you can try both at the same venue.

Use Zauna to find available times, and see all available sessions here. For a detailed walkthrough of what gus involves, we recommend our in-depth guide to sauna gus.

Have questions? Find answers in our FAQ about sauna and gus.