Turn Up The Heat: The Surprising Health Benefits of Regular Sauna Use

There’s a reason sauna devotees speak about it with sacred devotion. It’s not just the sweat. It’s the calm, the clarity, the deep exhale that seems to settle your nervous system and leave your body humming quietly afterwards. And science is increasingly backing up what sauna lovers have known for decades: regular sauna use is remarkably good for your heart, and potentially your lifespan too!

What happens to your heart when you heat up?

Stepping into a sauna creates a mild, short-term stress on the body, what scientists call hormetic stress. Your heart rate rises, blood vessels relax and widen, and circulation increases, mimicking many of the effects of moderate-intensity exercise (Laukkanen et al., 2018).

Over time, this repeated exposure appears to improve vascular function, support blood pressure regulation, and reduce strain on the heart. In simple terms, your cardiovascular system becomes more adaptable and resilient - key markers of long-term heart health.

Sauna, longevity, and the most compelling data

One of the most influential studies in this space followed over 2,000 middle-aged Finnish men for more than 20 years. The results were striking: men who used the sauna 4–7 times per week had a significantly lower risk of fatal cardiovascular events and all-cause mortality compared with those using it once weekly (Laukkanen et al., 2015).

This doesn’t prove that sauna use causes longevity, but the strong dose-response relationship suggests it plays a meaningful supporting role in heart health, which is one of the biggest predictors of healthy ageing.

Does sauna use release dopamine?

Indirectly - yes!  Sauna bathing activates the parasympathetic nervous system, helping reduce stress hormones like cortisol, while increasing feelings of pleasure and relaxation. Heat exposure has also been linked to increases in beta-endorphins, which interact with dopamine pathways to enhance mood and motivation (Beever, 2009).

This is one reason sauna use feels so rewarding and why many people report improved mood, better sleep, and lower stress after regular sessions, all factors that indirectly support cardiovascular health.

Traditional vs infrared sauna: which is better?

Traditional Finnish saunas use hot air (70–100°C) and have the strongest evidence base for cardiovascular and longevity benefits (Laukkanen et al., 2018).

Infrared saunas operate at lower temperatures but heat the body more directly. Research suggests they may improve vascular function and cardiac efficiency, particularly in clinical populations such as those with heart failure (Kihara et al., 2002). While promising, infrared saunas don’t yet have the same depth of long-term population data.

How to make the most of having access to a sauna

If you have access to a sauna - at home, a spa, health club or elsewhere - think of it as a cardiovascular-recovery tool, not something to endure or “push through.”

If combining with training, use post-session, not before heavy lifting or HIIT. Pre-sauna heat can sap performance and increase light-headedness. Post-workout, the heat supports circulation and vascular relaxation, and may amplify fitness gains. In fact, a randomised controlled trial found that combining sauna use with exercise improved blood pressure and cardiorespiratory fitness more than exercise alone (Lee et al., 2022).

Start smart: if you’re new or heat-sensitive, sit on a lower bench and build up gradually. A solid target is 15–25 minutes, 3–5 times per week, consistent, manageable sessions beat occasional “hero” efforts.

Sauna do’s and don'ts

Do: arrive hydrated, listen to your body, and leave immediately if you feel dizzy or nauseous.

Don’t: use alcohol beforehand, treat it like an endurance test, or jump straight into ice baths if you’re new to heat exposure.

Sauna works best when it’s repeatable, a steady habit your body can adapt to over time.

Important!!

Sauna use is generally safe for healthy adults, but if you have a cardiovascular condition, uncontrolled blood pressure, are pregnant, or take medications affecting heart rate or blood pressure, check with your GP or healthcare provider before using a sauna regularly.

Exit immediately if you feel dizzy, unwell, or experience chest discomfort. Sauna use should support your health, not challenge it.

References:

Beever, R. (2009). Far-infrared saunas for treatment of cardiovascular risk factors: Summary of published evidence. Canadian Family Physician, 55(7), 691–696.

Kihara, T., Biro, S., Imamura, M., Yoshifuku, S., Takasaki, K., Ikeda, Y., Otuji, Y., Minagoe, S., & Tei, C. (2002). Repeated sauna treatment improves vascular endothelial and cardiac function in patients with chronic heart failure. Journal of the American College of Cardiology, 39(5), 754–759.

Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548.

Laukkanen, T., Kunutsor, S. K., Zaccardi, F., & Laukkanen, J. A. (2018). Acute effects of sauna bathing on cardiovascular function. Journal of Human Hypertension, 32(2), 129–138.