It has been discovered recently that being exposed to saunas is beneficial for decreasing the effects of depression and reducing the feeling of constant stress. There was even an experimental study which found a 44% reduction in depression measurements after just one single whole body hyperthermia in six weeks from the first day of treatment. But the effectiveness of sauna sessions varies from case to case.

Those who are interested in visiting saunas under professional supervision can arrange a recovery program at the nearest TH7 studios.

The short answer

Being exposed to heat may have a major influence on your body and may be similar to that of anti-depressant drugs in many ways. Heat is helpful in changing your nervous system from being stress-dominated and changing the levels of cortisol. Also, it appears to alter the thermoregulation systems related to major depressive disorders.

But several variables such as heat intensity, environmental conditions, and personal condition must be taken into account. The studies showing positive effects employed specific temperatures, frequencies, duration of sessions, and cooldown times. What needs to be remembered is that saunas cannot substitute for the clinically proven therapies for psychiatric illnesses.

What the research actually shows

In 2016, Charles Raison and his team at the University of Wisconsin-Madison discovered that just one session of whole-body hyperthermia led to a 44% reduction in depression scores among mildly depressed individuals. Remarkably, this antidepressant effect persisted for six weeks. Meanwhile, studies from Finland have shown that frequent sauna use (between four to seven times a week) correlates with lower instances of depression and psychotic disorders compared to those who only visit the sauna once a week. Alongside this, smaller studies on infrared sauna therapy have observed reductions in anxiety and improvements in sleep quality. Despite these promising findings, the overall amount of research in this area remains limited.

What sauna use cannot do

While enjoying a sauna can offer relaxation and some health benefits, it shouldn’t replace psychotherapy or medication, nor serve as a crisis support tool. Saunas don’t tackle the thought patterns that contribute to anxiety disorders, nor do they address the underlying causes of depression. If you are dealing with clinical depression or anxiety, view sauna sessions as a complementary activity that supports your primary treatment plan, but not as a main solution.

How sauna sessions affect the brain and nervous system

Sauna bathing offers a multitude of mental health benefits through a series of physiological reactions. The heat influences how blood circulates, hormones release, neurotransmitters function, and how the body manages its core temperature all at once.

Parasympathetic activation and cortisol reduction

Sitting in a hot sauna causes your heart rate to increase and your blood vessels to expand as your body attempts to dissipate heat. After the session, as you cool down, your parasympathetic nervous system takes control. This system is often underutilised by those with chronic stress, yet it promotes relaxation and digestion. Research indicates that regular sauna users experience a noticeable drop in cortisol levels, especially when their sessions end with a cool-down period. Consistently lower cortisol levels are linked to improved sleep, decreased muscle tension, a calmer emotional state, and more stable energy throughout the day. For more insights into how heat exposure affects cognition and neural function, explore our guide on sauna and brain health.

Serotonin, endorphins, and heat-shock proteins

Heat stimulates the secretion of beta-endorphins and dynorphins, and this is what makes sauna visits leave people in a relaxed and even euphoric state of mind. Heat-shock proteins are also synthesised more effectively when a person is repeatedly exposed to heat, because these proteins participate in cell healing. In addition, the rise in body temperature appears to influence serotonin activity via the same mechanisms as certain antidepressants. This could possibly be the reason for a positive effect on mood lasting for weeks after only one visit to the sauna.

The body-temperature link to depression

Persons suffering from major depressive disorder tend to maintain a slightly higher body temperature than those who do not have depression, and they do not undergo a reduction in their temperature at night. Whole body hyperthermia, which can be attained using saunas, appears to help in reversing this abnormal process. The process involves the sudden increase of body temperature, which induces more effective cooling mechanisms afterwards.

What the evidence says about depression

The 44% symptom reduction study

The Raison study has become a cornerstone in understanding the link between sauna use and depression. In this research, participants with mild to moderate depression experienced a significant improvement in symptoms after just one 90-minute session of whole-body hyperthermia. This therapy raised their body temperature up to around 38.5°C, and in one week’s time, their depression score decreased by 44%. Interestingly, this positive effect lasted for six weeks, which is impressive when compared with other treatments for depression that must be consistently applied for weeks.

What could explain the long-lasting effects of just one session? Scientists speculate that it resets the mechanisms in charge of regulating thermoregulation and serotonin release in the body. Such an effect allows the body to cope more effectively with thermal changes and stabilise the body temperature, therefore enhancing both sleep and mood, along with limiting overthinking.

Further research has been conducted on this topic. Using both infrared and conventional saunas more often but for shorter durations has shown similar results. Research done on a Finnish sample population has found that using the sauna several times per week is very beneficial for psychological health.

Whole-body hyperthermia and the six-week effect

What makes heat therapy successful when traditional therapies such as SSRIs and talk therapy fail? For some people, these traditional approaches work only in part in treating their symptoms. Heat therapy, however, operates through a unique mechanism. A 2020 randomised clinical trial found that hyperthermic baths led to a greater improvement on the Hamilton Depression Rating Scale than a structured exercise program, showing a 4.3-point advantage in the hyperthermia group after two weeks. This indicates that by stimulating the mechanisms responsible for heat regulation within the body, sauna therapy may circumvent some of the difficulties experienced with conventional antidepressant treatment.

Even though the study in this field is new, it is a potential field for individuals who would like to explore other alternatives besides conventional methods.

Why heat may help where other treatments stall

For people suffering from clinical depression, conventional approaches such as SSRIs and psychotherapy often prove ineffective. Heat therapy presents itself as another means of dealing with the problem because it targets biological processes that differ from those targeted by conventional approaches. In a 2020 study, researchers compared the effects of hyperthermic baths to a structured exercise program. They found that participants in the hyperthermia group had a 4.3-point greater improvement on the Hamilton Depression Rating Scale after just two weeks. The concept here is that sauna therapy may help interact with the body’s own regulatory systems for heat, bypassing some of the problems associated with normal treatments. You need to keep in mind that, although this approach has a lot of potential, it is still in the experimental phase and not common practice yet.

What the evidence says about anxiety and chronic stress

How heat shifts the body out of fight-or-flight

Anxiety usually manifests itself in a continuous feeling of stress that comes with symptoms such as tightness in the chest, fast breathing, accelerated thought process, and muscular tension. Anxiety stimulates the sympathetic nervous system, thereby placing the body in a continuous state of fight or flight. Exposure to heat helps in resetting the nervous system. While exposing oneself to heat, the heart rate goes up before decreasing significantly while cooling down.

With repeated heat application, a person becomes more relaxed because their heart rate variability is improved as well as heart rate being lowered. Individuals tend to become less reactive in day-to-day situations, though the changes are not always as drastic as changes in mood states. If you’re interested in more lifestyle strategies to enhance this nervous system retraining, check out our guide on reducing stress and anxiety.

Sauna use, sleep quality, and anxious thinking

Anxiety and insomnia can be intertwined, making it difficult to separate one from the other. Going through saunas helps break such a vicious circle. Once the body is taken out of the sauna, its internal temperature becomes lower, replicating what happens when you go to sleep naturally. As a result, you fall asleep more easily. Also, saunas decrease the amount of cortisol in your body and reduce muscle tension, thus helping relax and get rid of anxieties.

As you get a better sleep, your anxiety level will be reduced the next day, thereby making your sauna experience more beneficial.

Why pairing sauna with cold exposure may be more beneficial than sauna alone

Much of the conversation about the effects of saunas on mental wellness revolves around the sauna itself. Yet an emerging science recognised by professional detoxification and recovery centres emphasises the advantages of alternating heat and cold in a precise order.

How contrast therapy trains nervous system flexibility

The ability of the nervous system to regulate itself hinges on smoothly transitioning between states of activity and rest. This balance can be disrupted in individuals with anxiety and chronic stress, often leaving them stuck in a heightened state of alertness. Contrast therapy, which involves alternating between hot and cold environments, acts as a training exercise for this flexibility.

In the sauna, your body shifts into a recovery mode dominated by the parasympathetic nervous system. A quick plunge into cold water, however, sparks a controlled increase in sympathetic activity, followed by a strong parasympathetic response. By repeating this cycle, your nervous system learns to manage stress more effectively. Over time, this practice can lead to lower resting cortisol levels, improved heart rate variability, and a more balanced response to everyday stressors. The benefits of cold exposure itself are substantial, as discussed in our detailed exploration of cold therapy’s impact on anxiety and depression.

What a structured hot-cold protocol looks like

At TH7, a typical Nordic-style protocol might begin with spending eight to fifteen minutes in a traditional sauna, heated to about 80 to 90°C, until you sweat profusely and feel ready for a cooldown. This is followed by a two to three-minute dip in a cold plunge set at 8 to 12°C. Afterwards, take a few minutes to rest in a contrast pool or in a comfortable ambient environment, focusing on slow, nasal breathing.

Repeat this cycle two or three times. Conclude with cold exposure if you seek alertness, or finish with heat if you’re aiming to relax before sleep. Sessions typically last between 45 and 60 minutes. The sequence is crucial; the recovery phases are when the nervous system undergoes significant adaptation. If you are still working out the order, our guide on whether to sauna before or after an ice bath breaks down why most protocols put heat first.

Infrared vs traditional sauna for mental health

When it comes to saunas and mental health, both infrared and traditional options offer distinct benefits. They operate similarly by affecting the body through heat, but the choice depends largely on how your body handles heat and the specific symptoms you wish to alleviate.

Which to choose if anxiety or panic is your main concern

If anxiety or panic is what you’re dealing with, an infrared sauna might be the right choice. It works at lower temperatures, usually between 50 and 65°C, and uses infrared wavelengths to warm the body from the inside out. This method induces a deep sweat without the overwhelming heat of a traditional sauna. For those with anxiety disorders, especially if prone to panic attacks, starting with an infrared sauna can be beneficial. The cooler environment is less likely to cause the rapid heartbeat and shortness of breath that can mimic panic symptoms. Many find infrared sessions to be soothing, which can help an anxious nervous system gradually get used to physiological changes.

Which to choose for depression and low mood

On the other hand, traditional saunas have shown impressive results for those dealing with depression or low mood. Research indicates that traditional saunas or whole-body hyperthermia work best at higher temperatures, typically raising the body’s core temperature by 1.5 to 2°C. If you’re battling low mood or clinical depression, a traditional sauna heated to 80 to 90°C can offer a stronger thermoregulatory effect. It’s also worth noting that frequency plays a significant role in addressing depression. Studies from Finland suggest that attending sauna sessions 4 to 7 times a week can provide the most significant mental health benefits. We cover the equipment differences in detail in our infrared sauna vs traditional breakdown.

In summary, choosing between an infrared or traditional sauna depends on your mental health needs and how you react to heat. Each has its unique advantages, making it important to consider which type aligns best with your personal health goals.

How often, how hot, and how long?

Frequency tied to the research outcomes

Studies from Finland reveal that the frequency of sauna sessions significantly impacts mental health benefits. Engaging in one sauna session per week offers a modest improvement. However, increasing to two or three sessions each week can meaningfully lower the risk of depression. The most substantial benefits, including reduced rates of psychotic disorders and substance abuse, come with four to seven weekly sessions. For most people, aiming for three to four sessions each week strikes a practical and beneficial balance.

Temperature, session length, and what to avoid

For traditional saunas, a temperature between 80 to 90°C (about 179 to 190°F) is ideal, with each session lasting 15 to 20 minutes. If you prefer an infrared sauna, opt for a slightly cooler setting of 50 to 65°C and extend the session to 30 to 45 minutes. 

Staying hydrated is crucial, so drink plenty of water before and after your sauna session. It’s important to avoid alcohol close to sauna time, as it can increase the risk of fainting and put extra stress on your heart. If you experience dizziness, nausea, chest discomfort, or unusual breathlessness, it’s wise to exit the sauna early. This approach helps you gradually build tolerance in a safe manner.

When sauna use is not appropriate

Medical contraindications

Before making saunas a part of your routine, it’s crucial to talk to your doctor, especially if you have health conditions like uncontrolled blood pressure, recent heart issues, epilepsy, or if you’re pregnant. Also, if you’re taking medications that affect how your body handles heat or blood pressure, a sauna might not be safe. The high temperatures place a significant demand on your cardiovascular system, and some medications can alter your body’s response to this stress.

Mental health situations where caution is warranted

Saunas are not suitable for everyone, particularly if you’re going through a mental health crisis. If you have suicidal thoughts, are experiencing active psychosis, or are dealing with severe substance abuse, it’s important to seek professional help first. Once you’re in a more stable place and under a treatment plan, a sauna might become a beneficial part of your routine.

For individuals with panic disorders, the intense heat and physical sensations like sweating and a rapid heartbeat can sometimes trigger panic attacks. If this happens, consider starting with shorter sessions in a cooler infrared sauna. Gradually increase the duration as you become more comfortable, and discuss any concerns with your therapist or general practitioner.

How to build a sauna routine that supports your mental health

Creating a sauna routine that boosts mental well-being begins with setting a manageable schedule. Start by visiting the sauna twice a week. As you become more comfortable, consider gradually increasing the frequency. If your body allows, end each session with a brief cold exposure. This contrast between hot and cold can enhance benefits for the nervous system more effectively than heat alone.

Focus on maintaining a consistent routine rather than pushing for extreme temperatures. Pay attention to how you sleep and feel in the day or two following each sauna visit. These observations can guide you in adjusting the frequency, temperature, duration, or how you wrap up each session.

Initially, the sauna may bring immediate relaxation, but it’s around the tenth visit that you might notice more substantial improvements in your mental resilience and daily life.

Ready to try a structured sauna session?

TH7 Body Labs offers specialised sauna and cold therapy sessions at six locations throughout Brisbane, Cleveland, and the Sunshine Coast. These sessions are crafted based on the research discussed here, ensuring optimal equipment, temperature settings, and sequence timing to maximise your body’s physiological response. Experience the benefits firsthand by booking a session at your nearest TH7 studio, where you can enjoy a traditional sauna in the perfect environment.

FAQs

Can a sauna replace antidepressants or therapy?

No. Sauna bathing could promote mental well-being and be used alongside other treatments, but it doesn’t take the place of medical treatment of depression and anxiety disorders, which is supported by scientific evidence. If you’re taking prescribed medication or in treatment, sauna would just be an additional practice.

How long until I notice a difference in mood or anxiety?

The first few uses may leave you with a more relaxed feeling. The research conducted on whole-body hyperthermia has proven that improvements in your mood occur a week after just one treatment. If you want to treat your chronic stress and anxiety, you need three to six weeks of regular use, with at least two to four treatments per week.

Is it safe to use a sauna if I am on medication for depression or anxiety?

Yes, generally speaking, but always consult your prescribing physician before doing so. Certain drugs impact blood pressure, perspiration, and heat regulation. The proper duration and frequency of each therapy session can be determined by your general practitioner or psychiatrist, depending on your medications.

Can sauna use make anxiety worse?

Not for most individuals, but possibly for a few who suffer from panic disorder, where the initial feeling of heat along with the increase in heart rate could cause panic. In this case, try to begin with shorter sessions in the infrared sauna and gradually build up tolerance.

Are home saunas as effective as commercial ones?

An appropriately constructed home sauna (one that reaches optimal temperatures) will be able to replicate the same physiological effect. The restriction lies in the heat production and area available, as well as how to combine the sauna experience with cold water treatment. Recovery centres have higher temperatures and offer both cold plunges and contrast tubs, allowing the execution of a complete protocol. It is within these facilities that the most powerful psychological benefits arise.