10 Health Benefits of Sauna—Backed by Science

Health Benefits of Sauna

The warmth of a sauna goes beyond mere comfort, engaging the body in a deep, therapeutic process that mirrors the benefits of mild exercise. Here’s how regular sauna sessions can enhance your physical health:

1. Improved Cardiovascular Function

The heat from a sauna dilates blood vessels, improving circulation and lowering blood pressure. This enhanced blood flow simulates a gentle cardiovascular workout, strengthening the heart and reducing the risk of heart disease.

A 2017 research study found that frequent sauna use was associated with a decreased risk of fatal cardiovascular events.

Another study found that sauna use positively influenced blood pressure levels and decreased vascular resistance in individuals with untreated hypertension, offering health benefits that extended well beyond the sauna session.

2. Improved Skin Hydration and Circulation

Sauna sessions can contribute significantly to skin health by opening pores and increasing sweat production, which helps to cleanse the skin of impurities and dead cells. The elevated heat improves blood circulation, delivering oxygen-rich blood to the skin, which promotes cell renewal and collagen production.

Research has shown that regular sauna use not only improves the stability of the epidermal barrier and skin moisture levels but also speeds up the recovery of skin's water loss and pH balance, demonstrating a positive effect on skin health.

Another study has shown that some individuals with psoriasis might experience reduction in symptoms when using a sauna.

3. Detoxification Through Sweating

Sauna bathing promotes heavy sweating, which helps flush toxins from the body. Sweating through sauna use has been found to facilitate the removal of toxic elements like arsenic, cadmium, lead, and mercury from the body, often exceeding the concentrations found in plasma or urine, especially in individuals with higher exposure levels.

However, further studies may be needed to fully understand and optimize sauna use for detoxification purposes.

4. Enhanced Muscle Recovery after Workouts

Using a sauna after workouts can significantly enhance muscle recovery. The heat helps relax and soothe sore muscles, speeding up the healing process by increasing blood flow and delivering more oxygen and nutrients to the muscles.

This not only helps reduce muscle soreness but also decreases recovery time, allowing for more effective training sessions.

A 2007 study found that runners who participated in post-training sauna sessions for three weeks significantly improved their endurance performance, likely due to increased blood volume from the sauna use.

5. Pain Relief and Muscle Relaxation

The heat from saunas promotes relaxation and dilation of blood vessels, improving blood circulation, which can ease joint tension and soothe aching muscles.

Studies have shown that sauna therapy can significantly reduce pain and stiffness associated with chronic musculoskeletal conditions like rheumatoid arthritis and ankylosing spondylitis.

Another 2011 study found that thermal therapy (a combination of sauna treatment and underwater exercise), led to improvements in pain and symptoms in patients with Fibromyalgia Syndrome.

6. Boosted Immune System

Regular sauna sessions can have a positive effect on the immune system. The heat exposure increases the production of white blood cells, which play a crucial role in fighting off infections and illnesses. Research indicates that people who engage in frequent sauna catch colds and flu less often compared to those who do not.

A 2013 study has shown that regular sauna users have a higher count of white blood cells, bolstering their immune defences!

7. Enhanced Respiratory Function

Sauna use has been shown to improve respiratory health, offering relief for asthma and bronchitis sufferers by opening airways and reducing congestion. The warm, humid air helps open airways, reduce congestion, and improve breathing.

A study has demonstrated that regular sauna baths may be linked to a lower risk of both acute and chronic respiratory conditions.

Sauna Benefits for Your Mental Health & Wellness

The gentle heat of a sauna does more than soothe muscles—it also soothes the mind, immersing you in a healing experience that can uplift your mental and emotional state. Explore how regular sauna visits can contribute to enhanced mental health and overall wellness:

8. Stress Reduction

The sauna provides a tranquil environment where stress levels can significantly decrease. The heat relaxes muscles, lowers cortisol levels, and promotes a sense of calm and relaxation. Many sauna users report feeling rejuvenated and mentally clearer after a session, attributing it to the stress-relieving properties of the heat.

A 2023 study on Japanese sauna therapy revealed that sauna sessions led to increased theta and alpha brainwave activity among participants. These results indicate that the "totonou" state achieved through sauna use positively impacts brain activity, mood, and relaxation levels.

9. Improved Sleep Patterns

Regular sauna use can also lead to better sleep. The relaxation effect of the sauna, along with the drop in body temperature after cooling down, can help facilitate a deeper, more restful sleep. This is particularly beneficial for individuals suffering from insomnia or sleep disturbances.

A 2019 global study revealed that frequent sauna users reported significant improvements in sleep quality.

10. Boost in Mood and Mental Well-being

The warmth of a sauna session can also boost your mood. Exposure to the heat increases the production of endorphins, the body’s natural feel-good chemicals, which can create a temporary mood lift and a feeling of well-being. This makes sauna bathing a valuable tool for combating the effects of depression and anxiety.

Sauna Bathing Tips for First Timers

Incorporating sauna sessions into your wellness routine is straightforward, whether you have access to a public sauna at a gym or spa, or if you're considering installing one at home. Here are some tips to get started:

• Before entering a sauna, ensure you remove jewelry, metallic items, eyeglasses, and contact lenses.
• For maximum health benefits, saunas are typically set between 150°F and 195°F (65°C and 90°C). Start at lower temperatures if you're new to sauna use and gradually increase the temperature as your body adjusts.
• Begin with shorter sessions of around 5-7 minutes and work your way up as you become more accustomed.
• Stay hydrated before and after your sauna session to replace fluids lost through sweating.
• Cool down gradually after exiting the sauna to allow your body temperature to return to normal.
• Listen to your body and avoid sauna bathing if you're feeling unwell or if it causes discomfort.

Risks of Using Saunas and Safety Precautions

While sauna use is linked to many health benefits, it also carries some risks and may not be suitable for some individuals. It's important to understand these risks and adhere to safety precautions to ensure a safe and beneficial sauna experience.

• Health conditions: Certain health conditions, such as asthma, heart disease, pregnancy, epilepsy, and significant blood pressure fluctuations, might make sauna or steam room use unsafe. It's crucial to consult a doctor before using a sauna if you have any of these conditions.
• Substances to avoid: Sauna usage is not recommended if under the influence of alcohol or taking stimulants, tranquilizers, or other mind-altering drugs.
• Dehydration risks: Prolonged use increases dehydration risk, marked by dizziness, headaches, or excessive thirst; exit the sauna immediately if you experience any of these symptoms. Ensure you drink plenty of water before and after using a sauna to avoid dehydration.
• Skin reactions: Individuals with sensitive skin or skin conditions like rosacea may experience exacerbated symptoms due to the heat and sweating. A cool shower after sauna use can help mitigate some of these effects.
• Age considerations: Extreme caution should be exercised when it comes to elderly users and children. Their bodies may not regulate heat as effectively, increasing the risk of overheating and dehydration.

Frequently Asked Questions About Saunas:

Sauna vs steam room: which is better for health benefits?

Saunas deliver dry heat up to 195°F (90.5°C) from stoves or rocks, promoting sweat through intense warmth, while steam rooms provide a moist heat at cooler temperatures of 110 to 120°F (43 to 49°C) with 100% humidity, offering a distinct sweating experience. Each has its advantages: saunas are excellent for relaxation and easing muscle tension, and steam rooms are favoured for their respiratory and skin hydration benefits.

Is it healthy to go from sauna to cold plunge?

Absolutely! Transitioning from a hot sauna to a cold plunge, a practice known as hot-cold or contrast therapy, significantly boosts your lymphatic system's efficiency by stimulating lymphatic circulation. The shift from the sauna's heat to the shock of cold water helps in eliminating bodily waste, thereby detoxifying your system. Want to learn more about the benefits of ice bath?

If you're curious about adding cold plunges to your wellness regimen, check out our article on the benefits of ice baths.

Pro tip: Start your session in the sauna and end with a cold plunge for optimal benefits!

Does sauna before a workout have any benefits?

While sauna use before workouts can help warm up the muscles and increase flexibility, it's generally more beneficial after exercise. Post-workout sauna sessions aid in flushing out toxins built up during intense physical activity and facilitate muscle relaxation and recovery, making it an ideal time to reap the sauna's restorative benefits.

Is it safe to use a sauna when you are sick?

Using a sauna while sick can offer remarkable benefits, potentially reducing recovery time from cold symptoms. Regular sauna sessions have been shown to possibly decrease the frequency of illnesses. However, consulting your doctor before sauna use when sick is always a good idea.

The Othership Sauna Experience

Whether you're new to sauna sessions or seeking a community-based sauna experience, Othership is the perfect place for you.

At Othership, our sauna sessions are designed to be transformative, going beyond the simple warmth of traditional sauna bathing. We infuse our sessions with mindfulness practices, including breathwork, vocalization, and immersive music, all led by an experienced guide. These elements, along with our social atmosphere, foster human connection and deliver a profound emotional shift and a deepened state of relaxation.

If you’re looking for a guided sauna class, try the Guided Down: Self Care Sweat class at any of our Othership locations!

Try this Class - Guided Down: Self Care Sweat

Let the warmth envelop you as we indulge in this rejuvenating journey of self-care and appreciation for our bodies. Rediscover your inner radiance and naturally nurture your body through this immersive, cleansing experience.Expect a sauna to sweat, ice bath to drop-in, towel waving, aromatherapy, lymphatic drainage, Gua-sha, essential oil infused face towels, sharing and self-massage. This class is recommended for first time journeyers.

Located in Toronto and New York, The Othership offers a space for those looking to transform both mind and body. Join us to discover an extraordinary sauna experience that's both deeply personal and warmly communal.