Reviewed by the Palmako UK content team with insights from our garden building experts.
In recent years, the sauna has surged in popularity for its health benefits. Claims online range from detoxification to weight loss to even longevity. While social media is full of bold assertions, not all of them are backed by research.
In this article, we’ll examine how much of the hype has research to back it, and separate documented advantages from promotional marketing.
Quick Answer
Research suggests that regular sauna bathing may enhance cardiovascular health, lower blood pressure, support respiratory function, and aid in exercise recovery. Other reports associate saunas with reduced stress and pain relief. However, claims that saunas burn fat, detoxify the body, and significantly boost the immune system are less supported by scientific evidence.
Table of Contents
- Improved cardiovascular health
- Blood pressure reduction
- Increased respiratory health
- Pain relief
- Stress reduction
- Separating sauna facts from sauna myths
- Conclusion
- FAQs: Sauna benefits
Improved cardiovascular health: Can sauna sessions really support your heart?
Many people first become interested in saunas after hearing reports linking sauna bathing to better heart health and longevity. This may sound like wellness marketing, but this is actually where the strongest evidence for traditional saunas exists.
In one study, 2682 men participated. They were divided into groups based on how often they used a sauna per week. The study concluded that regular sauna bathing has a positive effect on the cardiovascular system and a lower risk of chronic heart failure. Longer sauna sessions (up to 20 minutes) were associated with better cardiovascular disease outcomes among participants.
The researchers suggested that several possible mechanisms supported cardiovascular protection, including better blood vessel function, increased cardiac output, and increased blood flow. The strongest benefits were found amongst the men who used a sauna room four to seven times a week.
What about heart failure?
Some studies suggest that carefully monitored sauna therapy may improve the symptoms in people with chronic heart failure by reducing strain on the cardiovascular system and improving blood flow. However, people with severe aortic stenosis and unstable cardiovascular disease should consult their healthcare provider about regular dry sauna bathing. [1]
Conclusion: Sauna sessions do support your heart. Research into the cardiovascular benefits of sauna bathing has yielded positive findings, supporting subjective reports from sauna users.
It’s also worth noting that not all saunas are the same. Different designs and heating methods can influence the health benefits. That’s why it's helpful to understand various types of saunas before choosing one for the health condition you want to address.
Blood pressure reduction: Can sauna help lower blood pressure?
High blood pressure is one of the leading risk factors for heart disease, stroke and other cardiovascular conditions. Many people look for simple lifestyle changes to manage this condition alongside medical treatment.
Research suggests that sauna use may be one such intervention. During a sauna session, blood vessels dilate in response to heat exposure. This process, known as vasodilation, allows blood to flow more freely through the body.
One-long term study found that people who used saunas frequently were less likely to develop hypertension. Researchers also suggested that it was helpful as a complementary treatment for high blood pressure, but concluded that further research is needed.
Conclusion: Studies show mixed results regarding the effect of saunas on blood pressure. The general consensus is that it may benefit those with well-controlled blood pressure, but input from a healthcare provider is needed.
Increased respiratory health: Can sauna help you breathe easier?
For people with respiratory issues, one of the most compelling areas of sauna research is its effect on lung function. The warm air in the sauna can feel soothing to the airways. This is why regular sauna bathing is reported by users to relieve congestion and breathing discomfort.
Research found that passive heat therapy (combined with steam generated by sauna rocks) has positive effects on chronic bronchitis and other respiratory infections. One study published in the European Journal of Epidemiology found positive associations between sauna bathing and a reduced risk of cardiorespiratory illness. The authors proposed that sauna is beneficial for cardiorespiratory fitness when done regularly. [2]
What about colds and flu?
When winter arrives, one of the most searched sauna-related questions is: ‘Is sauna good for a cold?’ A sauna will not cure a cold or flu virus. However, many sauna users report that warmth and wet heat relieve symptoms such as congestion, sinus pressure, and muscle aches. Sauna rocks, which create steam by pouring water over them, are the most effective way to relieve cold and flu symptoms.
Conclusion: Yes, sauna sessions can help you breathe easier by moistening airways, soothing congestion, and easing breathing discomfort.
Pain relief: Why people use saunas for aches and stiffness
For someone living with chronic pain, the biggest concern is: Will I feel better after a sauna session?
For many, the answer has been yes. Heat therapy has been used for centuries to relieve joint stiffness, back pain, sore muscles and arthritic symptoms. The reasons for this are simple. When body temperature rises, blood flow increases to muscles and connective tissues. This can significantly reduce stiffness and relieve pain due to inflammation.
Regular sauna therapy has also been shown to help manage lower back pain. One study reported high satisfaction among participants after a traditional sauna session. [3] Participants reported reduced physical pain and increased function, without any adverse side effects.
A surprising link has emerged regarding the effect of sauna sessions on the perception of pain. A study by Ming Chang and colleagues showed that sauna use leads to a strong increase in β-endorphins. These are the same neurotransmitters responsible for the feeling of euphoria after an exercise session, and they are known as the body’s natural painkillers. [4]
Conclusion: People use saunas for aches and stiffness because the heat increases blood flow to painful areas, and also stimulates endorphin production, which acts as a natural painkiller.
Stress reduction: Why do people feel so relaxed after a sauna?
One of the most immediate effects of a sauna session is the feeling of deep relaxation. Even people who are not interested in cardiovascular or respiratory benefits describe it as one of the most effective stress-relief therapies.
Part of this effect comes from the body’s natural response to heat. As body temperature rises, muscles relax, and tension decreases. At the same time, sauna bathing influences several hormones associated with well-being.
One study found that the psychological benefits of sauna included increased theta and alpha activity (associated with focus, creativity and meditation) and a sense of deep relaxation and happiness.
If you’re considering bringing these benefits closer to home, exploring different outdoor sauna ideas can help you find the design that suits your needs.
Conclusion: People do feel significantly relaxed and report feelings of happiness, euphoria and well-being after a sauna session. This is mainly due to the effect of heat exposure on the body’s circulatory, nervous, and cardiovascular systems.
Separating sauna facts from sauna myths
Not every health claim made about saunas is backed by scientific research. In some cases, this is because the claim has simply not been studied enough to draw firm conclusions. In others, the reported benefits are based on the subjective experience of sauna users and haven’t been formally investigated.
The following claims are frequently discussed online, and although a lack of scientific evidence doesn’t make a claim automatically false, it does mean you should carefully evaluate its validity for yourself.
Sauna helps you burn fat and lose weight
People are surprised when they see the scales drop after a sauna session and assume it has affected fat burning. However, the weight loss is more likely due to a temporary fluid loss through sweating. Once you rehydrate, your weight returns to normal. While a sauna session increases heart rate and uses some energy, it is not nearly large enough to produce fat loss.
Sauna detoxifies the body
Another common claim is that sweating helps to eliminate toxins. While sweat does contain small amounts of waste products, the body’s primary detoxification organs are the liver and kidneys. There is limited evidence to support significant detoxification from sauna sessions.
Conclusion
While some claims surrounding sauna bathing remain exaggerated, a substantial body of research shows that it has real health benefits. For people with cardiovascular, respiratory, circulatory and pain-related conditions, research shows that regular sauna sessions offer real benefits. Even if you don’t want relief for a specific condition, a sauna is a great complement for everyday wellness and stress relief.
Many studies showing positive results involved people who used a sauna 4-7 times a week. For potential buyers considering regular use, understanding how much a sauna costs to run can help you determine whether the benefits outweigh the costs.
FAQs: Sauna Benefits
1. What are the benefits of a sauna?
Well-established benefits of sauna bathing include improved cardiovascular health, lower blood pressure, enhanced circulation, stress reduction, and improved exercise recovery. During heat exposure, the body responds by increasing the heart rate and widening the blood vessels. This, in turn, supports cardiovascular function over time. Many enthusiasts have also reported improved relaxation, sleep quality and overall well-being, making sauna a valuable addition to everyday life and health.
2. How long should a sauna session be to get health benefits?
Research indicates that sauna sessions lasting 10-30 minutes are adequate for most healthy adults. There is limited evidence to support the idea that spending extended periods in a sauna provides additional health benefits. During a session, body temperatures can rise by 0.5 to 1.5 °C, so it's important to stay properly hydrated before and after each session. Maintaining hydration ensures that your body responds effectively to heat exposure and helps you maximize the benefits of each sauna experience.
3. Are traditional Finnish saunas better than infrared saunas for health?
Traditional Finnish sauna bathing predates infrared saunas and has been more thoroughly researched. Finnish saunas are typically wood-fired, exposing the body to intense heat that raises core temperature and triggers physiological responses such as blood vessel dilation, enhanced blood circulation, and muscle relaxation. In contrast, infrared saunas use electric heating to provide similar heat therapy but offer a dry sauna experience. They are particularly suited for exercise recovery, pain relief, and improving skin health.
4. What medical conditions benefit from sauna bathing?
Research suggests that frequent sauna bathing may benefit people with respiratory conditions, some cardiovascular diseases, painful conditions such as arthritis, and those needing stress relief. However, it is not a cure for chronic disease and works best as a complementary wellness practice alongside medical care.
References:
1. Beneficial effects of sauna bathing for heart failure patients - PMC
2. Kunutsor, S. K., Laukkanen, T., & Laukkanen, J. A. (2017). Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. European Journal of Epidemiology. Advance online publication. https://doi.org/10.1007/s10654-017-0311-6
3. Dry sauna therapy is beneficial for patients with low back pain - PMC
4. Understanding Endorphins and Their Importance in Pain Management - PMC
