Supporting heart health, mood, metabolism, and healthy aging
Sauna therapy is becoming increasingly popular as more people discover how beneficial heat exposure can be for both the body and mind. Nordic cultures have used sauna for centuries, and modern science is now helping us understand why it feels so restorative. Resources such as Winter Swimming: The Nordic Way Towards a Healthier and Happier Life and the discussions by Dr. Susanna Søberg and Dr. Andrew Huberman on the Huberman Lab Podcast highlight how regular sauna sessions can improve stress tolerance, balance mood, and support metabolic wellness. These observations are supported by medical research, including the systematic review Clinical Effects of Regular Dry Sauna Bathing by Joy Hussain and Marc Cohen, which summarizes scientific findings on sauna’s health effects.
Heart & Circulation Support
Regular sauna therapy has been shown to improve blood pressure, circulation, and vascular flexibility. The systematic review notes that sauna users have a lower risk of cardiovascular events, especially when used 2–7 times per week. Heat exposure increases heart rate similarly to light exercise, helping the cardiovascular system stay conditioned even during periods of low activity.
Mood, Relaxation & Sleep Benefits
Many people notice they feel calmer and clearer after sauna sessions. Heat exposure increases endorphins and helps regulate the nervous system. Søberg and Huberman explain that this temporary stress on the body leads to a deep relaxation response afterward, often resulting in improved sleep and reduced anxiety. Patients who experience seasonal mood changes often report noticeable improvement in the winter months when incorporating regular sauna use.
Metabolism, Immunity & Inflammation
The Hussain and Cohen review found that sauna bathing may reduce inflammation, support healthier cholesterol patterns, and even improve symptoms of asthma and chronic pain. Some studies show fewer colds and respiratory infections among regular sauna users, likely due to improved circulation and immune activation.
Recovery & Healthy Aging
Sauna increases blood flow to muscles and joints, helping reduce soreness and stiffness. Heat-shock proteins produced during sauna may also protect cells and support longevity pathways. When paired with brief cold exposure—such as cold showers or winter swimming—the benefits may be even greater.
Is Sauna Therapy Right for You?
Most people can safely enjoy sauna when they stay hydrated and listen to their bodies. However, certain heart conditions, pregnancy, and heat-sensitivity disorders may require medical guidance. Check with your doctor on how you might incorporate sauna therapy into your wellness program.