Strap the Sauna Belt around the chosen body part(abdomen,waist or hips),using velcro section.The Sauna Belt should completely surround your body without 1.getting creased,doubles over or folded.Do not stop the Sauna Belt on too tightly to achieve the sauna effect. 2.Check to see if your supplied mains voltage is the same as that printed on the plug before plugging the device in. 3.Make sure the temperature regular is switched off 4.Plug the Sauna Belt into the mains.Turn the dial on the temperature regular tothe maximum position so the device heats up quickly.WARMING:After five minutes,lower temperature to desire. 5.At the end of the session,towel off the sweat and wait 15 to 20 minutes beforeshowing or have a bath,eating or drinking cold drinks,Do not worry if your skin is reddish:this reaction is due to the constant temperature it has been exposed to and will disappear after a couple of hours.