Regular sauna use is no longer just a wellness trend—it’s becoming a doctor-recommended habit for supporting heart health. Backed by studies from major research institutions, saunas are being recognized for their ability to lower blood pressure, improve circulation, and reduce the risk of heart disease.

What the Research Says About Sauna and Heart Health

One of the most well-known studies on sauna use and cardiovascular health comes from the University of Eastern Finland. Researchers followed over 2,000 men for 20 years and found that those who used a sauna 4–7 times per week had a 50% lower risk of fatal heart disease compared to those who used a sauna only once per week.

During a sauna session:

• Heart rate increases, similar to light exercise
• Blood vessels expand, improving blood flow
• Body temperature rises, stimulating beneficial cardiovascular responses

How Saunas Help Lower Blood Pressure

High blood pressure is one of the leading risk factors for heart disease. A 2018 study found that even a single sauna session can lead to a temporary drop in both systolic and diastolic blood pressure. Regular sauna use may support long-term blood pressure control by improving blood vessel flexibility and reducing inflammation.

Infrared vs. Traditional Sauna: Which Is Better for the Heart?

Both types of saunas support heart health, but infrared saunas are especially popular with those looking for a gentler, more accessible option. They operate at lower temperatures while still delivering deep heat that supports circulation and heart rate.

Infrared sauna heart health benefits include:

• Longer, more comfortable sessions
• Deeper tissue warming for improved blood flow
• Gentler on those with heat sensitivity or chronic health conditions

Other Heart-Healthy Benefits of Sauna Use

Beyond circulation and blood pressure, sauna use offers other indirect cardiovascular benefits:

• Stress relief – Saunas lower cortisol levels and promote deep relaxation
• Better sleep – Improved sleep quality supports overall heart function
• Reduced inflammation – Studies show saunas can reduce C-reactive protein (CRP), a marker for inflammation

When to Talk to Your Doctor

While sauna use is safe for most people, those with existing heart conditions, very low blood pressure, or recent cardiac events should consult their doctor before beginning a sauna routine.

Sauna therapy is a supportive habit—not a replacement for medical treatment.

Final Thoughts

With increasing scientific evidence and growing medical support, sauna use is a proven way to support cardiovascular health. Whether you’re aiming to lower your blood pressure, improve circulation, or simply feel better day to day, a quality sauna can be a powerful addition to your wellness routine.

Stress affects our bodies and our minds. Regular sauna use is a simple and effective way to unwind and relieve stress. The heat helps relax muscles, ease tension, and calm the nervous system. One of the key benefits of a sauna is its ability to help lower cortisol levels, which is the body's primary stress hormone. High cortisol levels can raise your blood pressure and your heart rate, and over time, can lead to issues like fatigue, poor sleep, weight gain, and a weakened immune system. A study published in Psychosomatic Medicine (2005) found that passive body heating, like sauna use, can significantly lower cortisol levels while increasing the levels of endorphins, the body's natural feel good chemicals. This hormonal shift creates a sense of calm and mental clarity that can last well beyond a sauna session. Regular sauna use can help your body better manage stress, support emotional balance, and improve sleep, all of which contribute to your overall well being. 

What if one of the simplest things you could do to support a longer, healthier life was to sit in a warm room and sweat? Regular sauna use has been linked to a number of health benefits that go far beyond relaxation. In fact, a growing body of research shows that heat therapy through sauna bathing can play a powerful role in promoting longevity.

Longevity and the Science Behind Sauna Use

One of the most referenced studies on this topic is a 2015 longitudinal study out of Finland published in JAMA Internal Medicine. Researchers followed more than 2,300 middle-aged men for an average of 20 years. The results were striking: men who used a sauna 4 to 7 times per week had a 40% lower risk of all-cause mortality compared to those who used it only once a week. They also had significantly lower risks of fatal cardiovascular events and Alzheimer’s disease.

The researchers believe the cardiovascular stress induced by the heat mimics some of the benefits of moderate exercise. As your body heats up, blood vessels dilate, heart rate increases, and circulation improves—similar to what happens during a workout.

Key Longevity Benefits of Sauna Use

• Improved Heart Health: Sauna bathing is associated with reduced blood pressure, improved arterial function, and lower risk of heart disease.
• Enhanced Detoxification: Sweating helps eliminate heavy metals and environmental toxins that may build up in the body over time.
• Reduced Inflammation: Regular sauna use has been shown to reduce markers of chronic inflammation, which is a known contributor to aging and many diseases.
• Better Brain Function: Heat exposure stimulates the release of brain-derived neurotrophic factor (BDNF), which supports memory, learning, and neuroprotection.
• Improved Sleep and Recovery: The post-sauna cooldown supports deeper sleep, muscle recovery, and stress reduction—each essential for longevity.

How Heat Helps at the Cellular Level

On a deeper level, heat exposure activates something called heat shock proteins (HSPs). These proteins help repair damaged cells, maintain cellular function, and protect against age-related diseases. Studies suggest that elevated HSP activity contributes to increased resilience and slower aging at the cellular level.

In addition, sauna use improves mitochondrial health—the powerhouses of your cells—which plays a vital role in how your body produces energy and recovers from stress. Better mitochondrial function is closely linked to healthier aging and longer lifespan.

How Often Should You Use a Sauna?

Based on current research, 3 to 7 sessions per week, lasting about 15 to 30 minutes each, appears to offer the best longevity benefits. If you're just starting out, begin with shorter sessions at a moderate temperature and gradually build up.

The Bottom Line

Sauna bathing isn’t just a relaxing ritual—it’s a proactive choice for long-term health. The heat helps your heart, brain, metabolism, and immune system work better, and it appears to significantly reduce the risk of several major causes of death. If you're looking for simple, science-backed ways to feel better and potentially live longer, regular sauna use is worth serious consideration.

Always consult with a healthcare provider before starting any new health routine, especially if you have existing medical conditions.