Thermic bathing – the practice of using heat for healing, purification, or community building – has been used by cultures all over the world in one form or another for thousands of years. Today, modern science is confirming the profound benefits that saunas offer for both body and mind. Let's delve into why this age-old practice remains so vital in our fast-paced world.
Cardiovascular Health and Longevity
Perhaps the most important study to solidify the health benefits of sauna was published in 2015, and the findings were so impressive that it opened the door to a whole host of benefits of this emerging field. This landmark longitudinal 26-year study conducted by Finnish cardiologist Dr. Jari Laukkanen, involving over 2,000 participants, found that those who used saunas four to seven times per week experienced significantly lower risks of cardiovascular disease, stroke, Alzheimer's disease, and lowered the risk of all-cause mortality by an astonishing 40%.1 The cardiovascular boost from sauna bathing mimics moderate exercise, increasing heart rate and improving circulation—making it an excellent complement to physical activity.
Pain Relief, Muscle Recovery, and Detoxification
Laukkanen’s study was just the beginning, and the benefits of the sauna continue to accumulate. Saunas act as a natural remedy for pain and muscle soreness. The heat relaxes blood vessels, improving blood flow to muscles and joints, which can alleviate discomfort from conditions like arthritis or chronic fatigue syndrome2. Additionally, saunas increase levels of beta-endorphins—natural pain-relieving chemicals—providing relief without medication. For athletes, saunas speed up muscle recovery by delivering oxygen-rich blood to tired tissues, making it a go-to recovery tool post-workout. A single 30-minute sauna session can produce up to 0.5 kilograms of sweat, helping to expel toxins such as heavy metals and pollutants that accumulate in daily life.3 Traditional sauna practices, like whisking with birch branches or rinsing with cold water, enhance this detoxification process by stimulating circulation and invigorating the skin.
Harnessing Hormetic Stress: Good Stress for Better Health
The mechanism behind these benefits is thought to be a process called “hormesis” or "hormetic stress.” While too much stress can be detrimental, hormesis provides the body with just enough stimulation to trigger signals in the body that essentially say “grow stronger and more resilient before this happens again.” Exercise can be thought of as a form of hormesis, and when you step into the intense heat, your body works to regulate its temperature, stimulating the cardiovascular system. Pairing this with a cold plunge creates a vascular workout, alternating between vasodilation and vasoconstriction. This cycle boosts circulation, reduces inflammation, and supports immune function, leaving you feeling revitalized and more adaptable to the pressures of life.4
Stress Reduction and Mood Elevation
Saunas aren't just good for the body – they're a sanctuary for the mind. Research shows that sauna sessions reduce cortisol levels – the body's primary stress hormone – by up to 40%5. Simultaneously, they boost feel-good chemicals like serotonin, dopamine, and oxytocin, fostering a profound sense of relaxation and well-being.
In Japan, the post-sauna state is referred to as totonotta, translating to "well-balanced" or "restored." The sauna provides a rare opportunity to pause, reflect, and reconnect with oneself, offering clarity and calm in a world that rarely slows down.
Sleep Enhancement
Sauna sessions create the perfect conditions for deeper, more restful sleep. The heat relaxes muscles and soothes the nervous system, while hormonal shifts prepare the body to rest and repair. Cultures with strong sauna traditions often incorporate evening sessions followed by unhurried sleep to capitalize on this benefit, like in Finland where a “Saturday night sauna” is frequently paired with a “Sunday morning lie-in.”
A Natural Antidote to Inflammation
Inflammation is now believed to be a root cause of many chronic health conditions, from fibromyalgia to depression. The heat from saunas activates anti-inflammatory processes, improving blood vessel function and reducing systemic inflammation.6 This therapeutic effect has been linked to better management of mood disorders, chronic pain, and autoimmune conditions, promoting overall vitality.
Immune Support and Disease Prevention
Often called "nature's fever," the elevated body temperature in a sauna stimulates immune function. It increases the production of white blood cells and enhances mucous membrane function, making it easier for the body to fend off infections like colds and flu7. Some studies suggest that the heat may even deactivate certain viruses when exposed to temperatures of 131-149°F/55–65°C for extended periods, highlighting the sauna's potential role in supporting respiratory health.
Fostering Connection and Community
Beyond physical and mental health benefits, saunas are spaces for connection. Whether sitting in comfortable silence or sharing stories, the simplicity of the sauna environment fosters meaningful bonds. In an era where loneliness is a global health concern, the sauna offers an antidote – a shared space where people can relax and be present together.
Incorporating Sauna into Modern Life
Despite its ancient roots, the sauna is more relevant than ever. It offers a sanctuary from the constant demands of technology and modern stressors, providing an opportunity to unplug and prioritize self-care. The following suggestions are a good place to start if you are new to the sauna.
Tips for Maximizing Your Sauna Experience
Set a Regular Routine: Consistency amplifies benefits. Aim for regular sessions to experience lasting effects.
Combine Heat with Cold: Alternating between the sauna and a cold plunge enhances circulatory and immune benefits.
Create Personal Rituals: Use your time for mindfulness practices like meditation or deep breathing.
Share the Experience: Invite friends or family to join, turning sessions into opportunities for connection.
Listen to Your Body: Start slowly, especially if new to sauna use, and adjust based on your comfort level.
Discover It For Yourself
It’s safe to say if the benefits of sauna could be put in supplement form, the bottles would fly off the shelves, but instead, the sauna as a modality has to be experienced. Science continues to validate what cultures with thermic bathing practices have known for centuries: that stepping into the warmth of a sauna is deeply relaxing, restorative, and promotes well-being on every level.
Citations:
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. ↩
Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2018, 1–30. ↩
Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Alternative Medicine Review, 16(3), 215–225. ↩
Kihara, T., Biro, S., Ikeda, Y., et al. (2002). Effects of repeated sauna treatment on ventricular arrhythmias in patients with chronic heart failure. Circulation Journal, 66(7), 645–649. ↩
Westlye, L. T., et al. (2017). Sauna-induced hormonal alterations in healthy volunteers. Physiology & Behavior, 179, 1–8. ↩
Leppäluoto, J., et al. (2008). Effects of long-term whole-body heat exposure on plasma volume and aldosterone in healthy men. Annals of Medicine, 40(2), 150–156. ↩
Pilch, W., et al. (2013). Effect of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 39, 127–135. ↩
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