Using a sauna regularly can really benefit your heart health. It helps lower blood pressure, can alleviate muscle pain, boost mental well-being, and enhance your immune system. It may even reduce the risk of dying from various causes. There’s a solid amount of research backing these benefits, particularly from extensive studies in Finland that looked at people’s health over many years. The idea is straightforward: exposing your body to short bursts of intense heat can mimic some effects of exercise, causing your body to adapt and improve. 

Here, you’ll find insights into the research, how everything works, and tips for incorporating sauna sessions into your life. If setting up your own sauna isn’t your thing, we offer structured sessions at our studios in Brisbane and the Sunshine Coast.

How saunas affect the body

As soon as you enter the sauna room, your core body temperature will go up by 1° to 2° Celsius, while your skin temperature will become even higher. As a result of this change, a chain reaction similar to that caused by light physical activity is triggered inside your body. The pace of your heartbeat increases, blood vessels dilate, and additional amounts of blood are transported through your skin for cooling and perspiration. At the end of 20 minutes or so, you may find yourself losing some water weight in your body, and your heart might feel as though it has worked hard, as if you took a light jog.

However, what truly intrigues the scientific community are the activities going on within your cells. The heat stimulates the production of heat shock proteins. Heat shock proteins are responsible for repairing proteins that may have been damaged and protecting the cells against future stress. Following the sauna session, the parasympathetic nervous system will become activated, inducing relaxation. This whole process is a hormetic response, where a bit of controlled stress actually strengthens your body.

What happens during a sauna session

Think about entering the typical Finnish sauna where the temperature is increased from 80° C to 100° C. Immediately, your body commences the process of temperature regulation. Your blood vessels dilate and start pumping more blood to your skin; as much as 70% of the blood supply is distributed to your skin. When your heart rate increases to 100–150 beats per minute, sweating starts.

When you sit in a sauna, your blood vessels expand, naturally lowering your blood pressure. Initially, you may experience a small rise in cortisol, the hormone linked to stress. This hormone level then declines as you relax. At the same time, your body ramps up production of growth hormone and norepinephrine, which together create both refreshing and calming sensations. Your body is actively maintaining its core temperature, a process that brings about the well-known benefits of frequent sauna use.

Why heat exposure mimics moderate exercise

Have you ever wondered why spending half an hour in a sauna feels almost like a moderate workout? It’s fascinating how both activities place a similar strain on your cardiovascular system. When you’re in a sauna, your heart rate and cardiac output rise, much like they do during a cardio session. Your body’s peripheral resistance and the overall workload on your circulatory system are quite comparable in both scenarios.

Research, particularly from studies on Finnish sauna enthusiasts, reveals that regular sauna use can lead to cardiovascular changes akin to those seen in people who exercise regularly. These include benefits like better endothelial function and less stiffness in the arteries.

This phenomenon often gets the nickname “passive cardio.” But let’s be clear; while saunas offer these cardiovascular perks, they don’t replace the unique benefits of physical exercise, especially the essential muscle and bone strengthening you get from actual workouts. However, for those focused on cardiovascular health and facing limitations due to injury or other constraints, saunas can offer valuable support. Regular sessions can improve vascular function, lower blood pressure, enhance aerobic capacity, and reduce arterial stiffness. This makes them a worthy consideration for anyone looking to maintain cardiovascular health without the strain of traditional exercise.

Cardiovascular and longevity benefits

The research on sauna bathing and its effects on heart health is among the most intriguing in the field of recovery. Much of the compelling data originates from Finland, where using saunas is a daily tradition, allowing researchers to observe large groups over extended periods. For those interested in learning more about how saunas impact heart health, our detailed guide on whether saunas are good for cardiovascular health covers the mechanisms thoroughly.

Lower blood pressure and improved heart function

Regular sauna sessions can gradually decrease both systolic and diastolic blood pressure. A study from 2017, which tracked Finnish men for 22 years, revealed that frequent sauna use significantly reduced the risk of developing high blood pressure. The reasoning is straightforward: repeated exposure to heat trains blood vessels to dilate more easily, enhances endothelial function, reduces total peripheral resistance, and supports a healthier cardiac workload.

Heart rate variability, an indicator of cardiovascular fitness and the parasympathetic nervous system’s condition, also tends to improve with regular sauna use. Stroke volume increases, and cardiorespiratory fitness shows modest improvements even without changes in exercise habits. For those with stable coronary artery disease, supervised sauna therapy can enhance exercise tolerance and endothelial function without causing adverse cardiac events. We delve into these practical aspects in our article about saunas and high blood pressure reduction.

Reduced risk of sudden cardiac death and cardiovascular disease

The Kuopio Ischaemic Heart Disease Risk Factor Study monitored over 2,300 middle-aged Finnish men for more than two decades. It found that those who used a sauna four to seven times a week had a 50% lower risk of dying from cardiovascular disease and a 63% lower risk of sudden cardiac death compared to those who used a sauna once a week. The relationship was clear: more frequent and longer sauna sessions correlated with progressively lower risks.

This same group showed a reduced risk of stroke and lower overall mortality among frequent sauna users. These findings remain consistent even after accounting for traditional cardiovascular risk factors like smoking, body mass index, blood pressure, cholesterol, and physical activity. This suggests saunas offer benefits beyond these factors. Ongoing research is exploring whether these effects are similar in women, younger people, non-Finnish groups, and those with different baseline cardiovascular risks. However, the existing evidence strongly supports the idea that regular sauna use significantly benefits heart health.

Sauna bathing and healthspan

Healthspan refers to the years when you feel your best, both mentally and physically. It’s often more important to people than simply how long they live. Sauna bathing influences several pathways linked to healthspan. The cardiovascular benefits help protect against conditions that diminish life quality with age. Reductions in inflammation and oxidative stress slow the cellular aging process. Improvements in sleep, mood, stress resilience, and energy levels affect daily well-being, not just lifespan. Activation of heat shock proteins supports protein balance, becoming crucial as cellular maintenance declines with age. Overall, research suggests sauna bathing is a cost-effective, low-risk practice that helps compress illness into the very end of life, preserving active years. This focus on healthspan makes sauna use a worthwhile pursuit for many.

Mental health and stress reduction

The mental health benefits from regular sauna sessions are both noticeable and increasingly measurable. Many who embrace this practice experience less anxiety, improved mood, greater resilience to stress, and consistent energy levels throughout the day. It’s a holistic boost backed by physiological evidence.

The stress response and heat exposure

Experiencing a sauna is a bit of a paradox. While you’re inside, your body faces stress, but stepping out brings deep relaxation. This cycle is crucial. Initially, the heat activates the hypothalamic-pituitary-adrenal axis, briefly elevates cortisol, and spikes beta-endorphins while altering catecholamine levels. Once you leave the sauna, your body transitions into a recovery phase, marked by a parasympathetic rebound. Your heart rate decreases, blood pressure stabilises, breathing becomes deeper, and your body enters a state of rest and digestion.

Regular sauna use trains the body to recover from stress more quickly. Those who frequently enjoy saunas often exhibit reduced cortisol reactivity to stress, a clear sign of enhanced stress resilience. Additionally, the release of brain-derived neurotrophic factor (BDNF) contributes to mood improvements and offers some protection against depression.

Improved sleep quality

Sauna bathing can significantly improve sleep quality through several physiological processes. After a session, your core body temperature drops, mimicking the natural decline that signals your body it’s time to sleep, helping you fall asleep more quickly. The recovery phase’s parasympathetic shift aids in relaxation, while regular sessions lower baseline cortisol levels, promoting a healthier sleep-wake cycle.

Many find that using the sauna in the late afternoon or early evening yields the best sleep benefits. For some, sessions right before bed might feel too stimulating, but for others, the relaxation effect prevails. If improving sleep is your aim, try different timings and observe how your body responds.

Lowering the risk of dementia and Alzheimer’s disease

Studies conducted by a group of Finnish researchers have yielded some remarkable findings concerning the prevention of dementia. It was found that men who went to the sauna four to seven days a week were 66% less likely to develop dementia, and at the same time, their chances of suffering from Alzheimer’s disease were reduced by 65%, compared to men who went only once a week.

Researchers continue to explore the reasons behind these benefits, but some theories fit well with what we already know. Maintaining good cardiovascular health promotes efficient blood circulation to the brain. Additionally, decreasing systemic inflammation plays a key role, since ongoing inflammation is strongly associated with neurodegenerative disorders.

Heat shock proteins play an essential role in ensuring protein folding and function properly, which is crucial in cases of protein misfolding. The other way in which BDNF is useful is by boosting neuroplasticity. Though both these physiological pathways may not be exclusively triggered by saunas, there are not many other practices that trigger such a number of positive effects. To learn more about how heat exposure is good for your brain, check out our article on saunas and brain health.

Muscle recovery and pain relief

The use of heat to relieve muscles and reduce pain is an ancient remedy, but saunas provide a holistic solution since they affect the entire body and not one specific part of it.

Easing muscle soreness after exercise

Saunas after exercise can be used as an effective remedy for DOMS. Heat increases the blood flow to muscles, leading to faster elimination of metabolic wastes. Furthermore, heat helps loosen muscles and improve their elasticity, allowing easier stretching during mobility exercises. Some studies even suggest that using a sauna after exercise can increase plasma volume, which might benefit endurance. For a deeper dive into using saunas for post-workout recovery, check out our detailed guide.

Timing is key, though. If your main goal is building muscle mass, jumping into a sauna right after heavy lifting might slightly dampen the body’s inflammatory response crucial for muscle growth. However, for those focused on general fitness or sports, the recovery advantages generally outweigh this concern. Opting for a shorter sauna session a few hours post-exercise or on rest days can avoid potential drawbacks. Our guide on using a sauna for recovery after a workout goes into the practical side of this in more detail.

Relieving chronic pain and symptoms of arthritis and fibromyalgia

For individuals dealing with chronic pain conditions, regular sauna sessions can provide significant relief. Studies on conditions like rheumatoid arthritis, ankylosing spondylitis, fibromyalgia, and osteoarthritis show a decrease in pain levels and improvements in stiffness and overall quality of life. Far infrared saunas, specifically, have shown promise due to their ability to deeply heat tissues, which is beneficial for joint and connective tissue pain.

Saunas improve blood flow to problem areas, reduce inflammation, increase tissue flexibility, and provide a natural pain-relief effect. While they should not replace medical treatments, saunas can be a valuable addition to daily pain management strategies for many.

Immune system and respiratory benefits

Boosting immunity and breathing better with heat

When you step into a sauna, the heat gives your immune system a workout that’s surprisingly beneficial. As your body temperature rises, similar to a low-grade fever, it kicks off a series of responses. Your body releases heat shock proteins, ramps up white blood cell production, and enhances immune surveillance. This fever-like state prepares your immune system without you having to catch a bug. We explore this in more detail in our guide on how saunas enhance immune function.

These heat shock proteins are quite the multitaskers. Beyond responding to heat, they help fix damaged proteins, protect cells from stress, and support cellular maintenance, which may contribute to longevity. Those who regularly use saunas often have higher levels of these proteins, potentially leading to the wide-ranging health benefits seen in long-term studies.

Improved lung function and reduced respiratory illness

Saunas provide genuine benefits for the respiratory system; this is evidenced by studies done on large populations over long periods of time. For example, a study conducted in Finland in 2017 showed that people who regularly used saunas were at reduced risk of developing pneumonia. Other research shows that regular use of saunas reduces the risk of having common colds. This is probably due to mucociliary improvement in the respiratory system, the immune response previously discussed, and the warming and humidifying effect in the air, which also reduces bacterial presence in the upper airways.

For those dealing with mild asthma or chronic respiratory conditions, saunas offer a comforting environment that can temporarily alleviate symptoms. Many find that steam rooms and wet saunas provide a gentle, moist heat that soothes irritated airways. That said, if you have more severe respiratory concerns, it’s wise to talk to your healthcare provider before making sauna visits a routine.

Revitalising skin health and boosting circulation

A sauna not only heats up your body but also helps improve the flow of blood through your skin, which makes it healthier. The flow of blood ensures that your skin receives sufficient nutrition and oxygen supply, while waste material is also effectively eliminated from your skin cells. Regular sauna users often notice improved skin tone, hydration, elasticity, and texture over time.

Heat shock proteins are also involved in skin aging as they assist in producing collagen and maintaining the integrity of the skin barrier. All the above benefits combine to give you healthier skin that ages well. Even though this is not an alternative to basic skin care, this gives some significant value to people who are interested in the function of their skin, not just its appearance.

Traditional saunas vs infrared saunas: which delivers more benefit?

Making a choice between the two kinds of saunas can be somewhat difficult since each of them is quite unique in its own way. The sauna experience has evolved far beyond the classic Finnish model, and understanding these differences can help you decide which suits your needs better.

Traditional Finnish saunas

Traditional Finnish saunas operate by heating the air to temperatures ranging from 80°C to 100°C, using either wood-burning or electric heaters. While typically dry, you can splash water on the sauna rocks to release steam, known as löyly, enhancing the sensation of heat. This high-temperature environment rapidly increases core body temperature, providing cardiovascular benefits backed by extensive research. If you’re looking to match the conditions of studies with strong evidence for heart health and longevity, traditional saunas are the way to go. They offer both dry and occasional wet heat, allowing you to gradually increase your visits without feeling overwhelmed.

Infrared saunas

Infrared saunas, on the other hand, use infrared light to heat your body directly, keeping the ambient temperature between 50°C and 65°C. This method is less intense and is often preferred by those who find traditional saunas too hot. Although the research on infrared saunas is still developing, early findings suggest advantages for cardiovascular health, pain relief, and certain inflammatory conditions. Their lower temperatures make longer sessions more comfortable, especially for those easing into sauna use or unable to handle extreme heat. Whether they offer the same longevity benefits as traditional saunas remains under study, though there are significant similarities in how they work.

Steam rooms and wet heat

Steam rooms maintain temperatures between 40°C and 50°C, but with 100% humidity. This moist heat can feel intense, as the air’s saturation prevents sweat from evaporating efficiently, causing a different kind of cardiovascular response. Steam rooms are particularly beneficial for respiratory and skin health, soothing airways and hydrating dry skin. They’re also a gentle option for newcomers to heat therapy.

Choosing based on your goals

For improving your heart health and life expectancy, the most scientifically proven method would be the traditional Finnish sauna. If you wish to ease pain or muscle tightness, and recover after hard training sessions, try far infrared saunas. Their ability to provide deep tissue heat makes them ideal for this. Steam rooms are a good option for relieving stress, benefiting breathing, or providing an easy entry into heat therapy, especially when used in conjunction with cold therapy techniques.

Combining these methods may be the most effective way to go about it. Employ the use of the conventional sauna regularly during the week for cardiovascular purposes, while infrared saunas should be employed on workout days, and steam rooms should be used on recovery days.

Pairing sauna with cold exposure: the contrast therapy advantage

Pairing a sauna session with cold exposure creates a powerful recovery tool that enhances the effects of each method when used together. This combination, known as contrast therapy, is favoured by elite sports teams because it offers benefits beyond what heat or cold can achieve on their own.

How alternating hot and cold amplifies recovery

Contrast therapy involves switching between hot and cold settings, such as starting in a sauna or steam room and then moving to an ice bath or cold shower. Heat causes blood vessels to expand, increasing blood flow to the skin’s surface, while cold exposure quickly constricts these vessels, driving blood back to the body’s core. This cycle acts like a pump, improving circulation throughout muscles and lymphatic tissues more effectively than either heat or cold alone. Our contrast therapy pools are designed specifically for this kind of alternating protocol.

The benefits are significant. Athletes experience quicker removal of metabolic waste from their bodies, reduced muscle soreness, and a more responsive autonomic nervous system. This approach also enhances mood and subjective recovery, thanks to a more substantial release of norepinephrine and dopamine compared to cold water immersion by itself. Participants often leave sessions feeling more alert and revitalised.

At our studios, we employ the Nordic Protocol, which carefully sequences these phases: starting with a sauna session, followed by controlled cold exposure in an ice bath, a brief reset period, and a recovery phase before repeating. This structured pattern is used by teams like the Brisbane Broncos and the Wallabies because it maximises benefits. For those new to this practice, we provide guidance on the best sequence for sauna and ice bath sessions. While random hot-cold cycles offer some advantages, a structured routine yields superior results.

Current research insights

In sports recovery, contrast therapy consistently outperforms passive recovery methods by reducing muscle soreness and fatigue after intense exercise. It also fares well compared to just cold water immersion, with many athletes finding it more comfortable.

Research into the long-term effects of contrast therapy is still developing. While there is substantial data on sauna use and cold exposure individually, comprehensive studies on their combined use are limited. However, the immediate physiological and recovery benefits are well documented, and using both methods together is a sound strategy based on current knowledge. Ongoing research will continue to refine understanding, particularly regarding optimal timing, sequencing, and individual responses.

How often should you relax in a sauna to truly benefit your health?

The frequency of sauna sessions plays a crucial role in enhancing your well-being, and research provides clear guidance on this.

The dose-response relationship

Studies from Finland highlight a clear trend: as the frequency of sauna use increases, so do the health benefits. Those who enjoy a sauna once a week see some improvement, but stepping up to two or three times weekly shows even greater health gains. Regular sauna visits, ranging from four to seven times a week, offer the most significant effects, positively influencing heart health, reducing dementia risk, and lowering the chances of stroke and overall mortality. This pattern suggests that using a sauna more often is beneficial for healthy adults, without any signs of harm. The 2018 Mayo Clinic Proceedings review pulls these mechanisms together across endothelial function, autonomic regulation, lipid markers and inflammatory biomarkers.

Research indicates that sessions lasting between 19 to 30 minutes at temperatures between 80°C and 100°C yield the best results. Beginners might aim for two sessions per week as a starting point. However, for those seeking to maximise heart and stress-relief benefits, three to four sessions weekly are ideal. Many frequent users, especially those focused on longevity, find daily sauna sessions manageable and rewarding.

Recommended session lengths

For traditional Finnish saunas, a typical session lasts 15 to 20 minutes, which suits most people. If you’re new to saunas, you might start with shorter sessions, around 8 to 12 minutes, and gradually increase the time as you build heat tolerance. Some seasoned sauna enthusiasts extend their sessions to 20 to 30 minutes or split them into shorter rounds, interspersed with cooling breaks.

Infrared saunas, which operate at lower temperatures, typically accommodate longer sessions of 30 to 45 minutes. In contrast, steam rooms, due to their intense humidity, are best enjoyed in shorter stints of 10 to 20 minutes.

Hydration is crucial when using saunas. Drink a glass of water before and after each session, and consider sipping more during the sauna if needed. Pay attention to your body’s signals; if you feel lightheaded, nauseous, experience heart palpitations, or if anything feels amiss, it’s wise to exit the sauna promptly.

Who should exercise caution?

For most healthy adults, a sauna can be a relaxing experience. However, certain individuals should consult a healthcare professional before stepping into the heat.

Medical conditions that require medical advice first

Certain heart conditions require extra caution. People with unstable cardiovascular issues (like recent heart attacks or severe aortic stenosis) must get approval from a specialist before using a sauna. Those with stable coronary artery disease might find saunas beneficial, but they should still have a conversation with their cardiologist.

Pregnant women need to be careful, too. Many experts suggest avoiding saunas during the first trimester and exercising caution throughout pregnancy due to the risk of overheating.

Other chronic health concerns like uncontrolled epilepsy, severe asthma, and low blood pressure can also pose risks. People on medications affecting blood pressure, hydration, or heat tolerance should check in with their doctor. Rather than blanket restrictions, these situations call for individualised medical advice.

Alcohol, dehydration risks, and other safety considerations

Consuming alcohol before or during a sauna session is extremely risky. Alcohol can disrupt your body’s ability to regulate temperature, lower blood pressure, increase dehydration risk, and impair your judgment. In Finland, where sauna culture is strong, alcohol is a common factor in sauna-related deaths. It’s safest to wait well after your session to drink.

Dehydration is another concern. In the high heat of a sauna, you can lose over a litre of sweat per hour, so staying hydrated is crucial. If you’re already dehydrated, have recently had a stomach bug, or haven’t rehydrated after a workout, it’s wise to skip the sauna. Eating a light snack if you’re prone to feeling faint can help, and avoid saunas after intense sun exposure. Always listen to your body and leave the sauna if you start feeling unwell. The long-term benefits of sauna use come with time; no single session is worth risking your health.

Building sauna into a recovery and wellness routine

Incorporating sauna sessions into your recovery and wellness routine can greatly enhance your overall performance and well-being. How you integrate sauna time with your other recovery and training activities determines the benefits you’ll receive. A sauna session can serve various purposes: it can help you recover, promote longevity, boost performance, or reduce stress, depending on its timing and your other activities.

For effective recovery after a workout, it’s best to wait a few hours before stepping into the sauna. This strategy ensures you don’t disrupt the crucial post-exercise adaptation period while still benefiting from improved circulation and reduced soreness. On days when you’re resting, using the sauna can become the main focus of your recovery. Pairing it with light mobility exercises or stretching while your muscles are still warm can be particularly beneficial. For cardiovascular health and longevity, aim for three to four sauna sessions per week, ideally on days when you’re not doing your toughest workouts.

When you add contrast therapy to the mix, the order of activities becomes even more important. At our studios, we follow a structured pattern that alternates between heat and cold, followed by a recovery period, and repeat this cycle two to three times. This method, which professional sports teams also use, differs from simply jumping between sauna and ice baths. The heat phase is designed to elicit a strong cardiovascular response, while the cold phase is brief yet intense, promoting vasoconstriction without significantly lowering your core temperature. The recovery phase allows your autonomic nervous system to recalibrate before moving on to the next cycle.

You can also enhance your recovery routine by pairing the sauna with other therapies like red light therapy or compression. After a contrast session, compression can aid in venous return and lymphatic drainage. Red light therapy complements sauna sessions by benefiting the skin and connective tissues. Hyperbaric oxygen therapy, on the other hand, usually takes place on separate days due to its longer protocols and distinct goals.

Ultimately, there is no single “correct” routine. The ideal setup depends on your training intensity, schedule, recovery needs, and personal goals. Consistency over months, rather than weeks, is key to achieving the best results.

Try sauna sessions at TH7 Body Labs

We pair sauna sessions with contrast therapy pools, ice baths, compression and red light therapy through structured protocols designed around specific goals: cardiovascular conditioning, post-training recovery, stress reduction and long-term healthspan.

Whether you want to train your heart through regular heat exposure, ease chronic joint pain, recover faster between sessions, or sleep more deeply, you can book a casual visit. Our team is happy to walk you through a protocol that matches your training load and goals. Find us in Brisbane, Cleveland, and on the Sunshine Coast.

FAQs

Can sauna bathing help with weight loss?

Sauna use leads to temporary dehydration and weight loss due to sweating, which is reversed when you drink water again. Sauna use does not promote fat burning to any significant degree. Despite this, regular sauna use is beneficial for heart function and may be advantageous if you engage in an exercise program targeting your body composition.

Should I use the sauna before or after a workout?

Both options have their merits; the difference lies in the effects. If you enter the sauna before exercising, it will help you stretch your muscles, but it will affect your performance when you do exercises that require great strength. Entering the sauna after exercising will help your heart get accustomed to the exercises, and this is what most people do.

Is it safe to use a sauna every day?

It is considered safe to use the sauna daily for a healthy adult, who will benefit the most from the practice, as shown in Finnish studies. Proper hydration, length of time and paying attention to your own body are important factors here. However, individuals suffering from cardiovascular problems or hypertension need to consult their doctors regarding frequency.

How soon will I notice the benefits?

The immediate results come right away. Increased sense of well-being, better sleep on that same night, reduced muscle soreness in one or two days, and more relaxed breathing after the session. Adaptations related to the cardiovascular system, such as lower blood pressure, may be seen within four to eight weeks of consistent sauna usage. The health benefits of sauna bathing will compound over time with regular usage.

Can I use a sauna if I have low blood pressure?

Using a sauna will reduce your blood pressure levels even more, which could pose a risk for individuals with pre-existing low blood pressure levels or symptoms of low blood pressure. As long as your condition is under control and there are no symptoms, then short stays in the sauna should not cause any issues. However, consult your general practitioner beforehand if you suffer from low blood pressure, take blood pressure-lowering medications, or have a tendency to faint in hot weather.

Do infrared saunas work as well as traditional saunas?

Yes, when it comes to some effects. There is strong evidence for the effectiveness of infrared saunas when it comes to cardiovascular fitness, chronic pain, and inflammation. In terms of long-term effects on cardiovascular health and life expectancy, there is stronger scientific support for the effectiveness of the Finnish saunas simply due to the fact that the larger studies involved Finnish saunas. There is much overlap between them, but there are benefits to infrared saunas as well.