Can Saunas Support Heart Health? What the Science Says

June is the month the schools do Jumping June my daughter is fundraising for the Heart foundation and I thought this was a good time to check in with our tickers and explore small lifestyle habits that can make a big difference. While we often hear about diet and exercise, there’s growing attention on something surprisingly relaxing: the sauna.

More than just a feel-good sweat, sauna use is emerging as a powerful ally for your cardiovascular system. And the science? It’s warming up nicely.

Sauna Bathing: Ancient Wisdom Meets Modern Science

Sauna bathing, especially traditional Finnish sauna, has been practised for thousands of years, mainly for pleasure and relaxation. But the benefits may go much deeper.

Recent studies highlight sauna’s potential in reducing the risk of acute and chronic diseases, including:

• Cardiovascular disease (CVD)

• High blood pressure

• Neurocognitive decline

• Pulmonary conditions

• Arthritis and chronic pain

• Headaches and even the flu

The best part? You don’t need to be in Finland to benefit. Whether it’s a traditional sauna or infrared, the effects on heart health are encouraging.

Finnish vs Infrared Saunas: What’s the Difference for Heart Health?

Both Finnish and infrared saunas cause the body to heat up and sweat—but the methods differ:

• Finnish sauna: Air is heated to 70–100°C using radiant heaters and stones. The hot environment encourages deep sweating.

• Infrared sauna: Uses infrared panels to directly heat your body at lower temperatures (50–70°C). It feels gentler but is equally effective.

Both types induce beneficial cardiovascular responses such as vasodilation, increased circulation, and improved blood vessel flexibility. While most research has been conducted on Finnish saunas, studies suggest similar effects from infrared use [3,8–9].

How Sauna Affects Blood Pressure, Circulation, and Metabolism

When you enter a sauna, the body responds in several key ways:

1. Skin temperature rises, triggering thermoreceptors to alert the hypothalamus.

2. The sympathetic nervous system (fight or flight) activates.

3. Heart rate increases to move blood to the skin’s surface.

4. Peripheral vasodilation occurs—blood vessels widen, decreasing vascular resistance.

In one study, peripheral circulation increased by 5–10%, accounting for up to a 70% increase in cardiac output [2]. That’s a significant cardiovascular workout!

As your core body temperature continues to rise:

• Cardiac output increases (up to 60–70% above baseline)

• Heart rate rises—up to 160 bpm in unaccustomed users

• Metabolic rate increases by 20–40%

After about 10–20 minutes:

• Sweating begins, releasing heat and promoting detoxification

• Electrolytes are lost, slightly lowering blood pressure

• The parasympathetic nervous system (rest and digest) kicks in, lowering heart rate and blood pressure post-session

Long-Term Cardiovascular Benefits of Regular Sauna Use

Frequent sauna use (3–7x per week) leads to [3]:

• Lower resting blood pressure and heart rate

• Improved vascular elasticity

• Lower inflammatory markers (CRP)

• Better lipid profiles

• Increased insulin sensitivity

• Production of heat shock proteins (HSPs), aiding in cellular repair and stress resilience

There’s even evidence that sauna sessions increase human growth hormone (HGH) and endorphins, enhancing mood, pain tolerance, and recovery [3].

What the Research Says: Saunas and Heart Health

In a landmark 20-year study of 2,000+ Finnish men [5]:

Those who used saunas 4–7 times per week had a 50% lower risk of fatal heart disease compared to once-a-week users.

Frequent sauna use (3–7x per week) leads to [3]

• Lower resting blood pressure and heart rate

• Improved vascular elasticity

• Lower inflammatory markers (CRP)

• Better lipid profiles

• Increased insulin sensitivity

• Production of heat shock proteins (HSPs), aiding in cellular repair and stress resilience There’s even evidence that sauna sessions increase human growth hormone (HGH) and endorphins, enhancing mood, pain tolerance, and recovery [3].

• Reduced risks of stroke, hypertension, and dementia were also observed

  
  

  Additional Findings:

• Sauna sessions reduce both systolic and diastolic blood pressure, even 30 minutes after use

• Arterial stiffness is lowered (measured via pulse wave velocity)

• Another long-term study of over 1,600 people found a 62% reduced risk of stroke with 4–7 saunas per week [6]. with 4–7 saunas per week

• Sauna users showed a 66% and 65% reduced risk of dementia and Alzheimer’s respectively [7].

  
  

  These outcomes appear linked to reduced inflammation, improved vascular function, and better metabolic health.

Are Saunas Safe for People with Heart Disease?

For most people in good health, sauna use is safe and well-tolerated. In fact, many previous concerns around sauna use in those with cardiovascular disease (CVD) are now being challenged.

Research shows that sauna use can benefit those with [8–11]:

• Stable angina

• Controlled hypertension

• Recovered myocardial infarction (heart attack)

• Compensated heart failure

Benefits include:

• Improved oxygen consumption

• Increased cardiac output

• Lower peripheral resistance

• Improved ejection fraction and arrhythmias

Of 6,175 sudden deaths in Finland, only 1.7% occurred within 24 hours of sauna use—and half of those involved alcohol [1].

When to Be Cautious:

If you have the following conditions, talk to your GP or cardiologist first:

• Unstable angina

• Recent heart attack

• Uncontrolled high blood pressure

• Severe aortic stenosis or valvular disease

• Fever, acute infections, or inflammatory flare-ups

• Ventricular or atrial arrhythmias

Avoid cold plunges post-sauna if you have heart conditions—opt for a gentle cool-down shower instead.

How to Sauna Safely for Heart Health

Want to get started? Try these simple guidelines:

• Start slow: 10–15 minutes at moderate heat is enough

• Stay hydrated: Drink water before and after

• Cool down gently: Let your body return to baseline slowly

• Be consistent: 2–4 sessions a week can bring long-term benefits

Both infrared and traditional saunas are effective—the key is regular, mindful use. Listen to your body.

Beyond the Heart: Extra Wellness Perks

In addition to cardiovascular benefits, sauna use may support:

• Stress relief and nervous system regulation

• Better sleep

• Muscle recovery

• Immune system support

• Mental clarity and mood

Final Thoughts: A Warm Embrace for Your Heart

Saunas won’t replace your meds or your movement practice—but they’re a beautiful complement to your wellness toolkit.

This Heart Foundation Month, consider stepping into the warmth and giving your heart (and nervous system) some extra support. Sauna's in the Wellness room are a small habit that can lead to big changes—one sweat session at a time.

References:

1. Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. Am J Med. 2001;110(2):118–126.

2. Vuori I. Sauna bather’s circulation. Ann Clin Res. 1988;20(4):249–256.

3. Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clin Proc. 2018;93(8):1111–1121.

4. Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterial compliance: findings from a nonrandomised experimental study. Eur J Prev Cardiol. 2018;25(2):130–138.

5. Laukkanen T, Kunutsor SK, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542–548.

6. Kunutsor SK, Khan H, Zaccardi F, Laukkanen T, Willeit P, Laukkanen JA. Sauna bathing reduces the risk of stroke in Finnish men and women: a prospective cohort study. Neurology. 2018;90:e1937–e1944.

7. Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age Ageing. 2016;45(5):604–609.

8. Kihara T, Biro S, Imamura M, et al. Repeated sauna treatment improves vascular endothelial and cardiac function in patients with chronic heart failure. J Am Coll Cardiol. 2002;39(5):754–759.

9. Miyata M, Kihara T, Kubozono T, et al. Beneficial effects of Waon therapy on patients with chronic heart failure: results of a prospective multicenter study. J Cardiol. 2008;52(2):79–85.

10. Tei C, Horikiri Y, Park JC, et al. Acute hemodynamic improvement by thermal vasodilation in congestive heart failure. Circulation. 1995;91(10):2582–2590.

11. Kihara T, Biro S, Ikeda Y, et al. Effects of repeated sauna treatment on ventricular arrhythmias in patients with chronic heart failure. Circ J. 2004;68(12):1146–1151.