Sauna Use and Cardiovascular Health: What the Science Says
When you sit in a sauna, the first thing you feel is the heat. Then comes relaxation - that physical sensation of relief that slowly sets in. But what you don't feel immediately, and which can be even more important, are the changes that take place within your cardiovascular system.
In recent years, researchers from around the world have been studying the effects of saunas on heart health. And the results are consistent: regular sauna use can have real and measurable effects on circulation, blood pressure and even the risk of heart disease.
In this article, we'll explore what the studies say, how it all works and what it means for those looking to integrate the sauna into their wellness routine.
What's at Stake: Why Cardiovascular Health Is So Important
Cardiovascular disease remains one of the leading causes of death worldwide. The good news? Many of the risk factors - such as hypertension, poor circulation or chronic stress - can be managed with consistent lifestyle changes.
And this is where the sauna begins to stand out not just as a relaxing habit, but as a practice that can genuinely support heart health.
More Efficient Blood Circulation
Exposure to the heat of the sauna causes the blood vessels to dilate - a process known as vasodilation. With the vessels more open, the blood circulates more fluidly, reducing the resistance the heart encounters when pumping.
A study published in JAMA Internal Medicine (2015) showed that sauna use causes an increase in heart rate and blood flow similar to moderate exercise. In other words, the body is working - but at rest.
This increase in circulation helps:
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Better transport of oxygen and nutrients
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Relieving muscles and joints
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Keeping blood vessels more flexible over time
Sustained Blood Pressure Reduction
Hypertension is silent but dangerous. And the sauna can help control it.
According to a study by the University of Eastern Finland, which followed more than 1,600 men over 20 years, those who used the sauna between 4 and 7 times a week were 47% less likely to develop hypertension compared to those who used it only once a week.
The reason seems to lie in two factors:
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Greater elasticity of the arteries, thanks to heat and vasodilation
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Reduced activity of the sympathetic nervous system, which promotes a state of relaxation and recovery
Lower Risk of Serious Heart Problems
In an even more comprehensive study, also from Finland and published in JAMA Internal Medicine (2015), researchers followed more than 2,300 men for two decades.
The results were clear:
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Those who used the sauna 2-3 times a week had a 23% lower risk of death from heart problems
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Those who used it 4 to 7 times a week had a 50% lower risk
It's important to note that these conclusions were maintained even when adjusted for factors such as smoking, physical activity, BMI or alcohol consumption. The sauna, when used regularly, seems to be part of a protective lifestyle.
A Gentle Exercise for the Heart
During a sauna session, the heart beats faster - but in a controlled way. This kind of "mini workout" strengthens the heart muscle without the physical effort required by exercise.
This cardiovascular response can be particularly useful for
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People with reduced mobility
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Elderly people who want to maintain their heart health
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Athletes in the post-workout recovery phase
In addition, studies on heart rate variability (HRV) - an indicator of cardiovascular resilience - show that sauna improves HRV, especially when combined with a cool-down phase after the heat.
Stress, Sleep and the Heart
Chronic stress, mental fatigue and poor sleep affect the heart just as much as physical factors. By stimulating the parasympathetic nervous system, the sauna helps the body get out of alert mode and into a state of recovery.
A study published in the Journal of Human Hypertension revealed that participants had lower cortisol levels after sauna sessions. Many also reported improvements in sleep and mood.
Better rest and less stress mean less pressure on the cardiovascular system.
Traditional Sauna, Infrared Sauna or Turkish Bath: Which is Best for Cardiovascular Health?
When it comes to choosing a sauna to support heart health, there is no single answer. Infrared saunas, traditional Finnish saunas and even Turkish baths (hammam) offer real benefits for circulation, blood pressure and relaxation. However, each type acts differently on the body - and this difference can influence which one will be most suitable for your lifestyle and personal goals.
Traditional Finnish sauna
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The traditional sauna is known for its versatility. It can offer anything from gentle sessions to intense experiences, with temperatures usually ranging from 70°C to 100°C.
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The environment can be dry or humid, depending on whether water is used on the hot stones (löyly).
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Heating can be done using a wood-burning stove or an electric heater, giving you great freedom to customize the type of session - from a more gradual heat to a more direct and intense heat.
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This flexibility makes it ideal for both experienced users and those just starting out.
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It stimulates blood circulation, promotes intense sweating in a short time and contributes to the elimination of toxins through the skin.
Infrared sauna
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It uses infrared panels that heat the body directly, without raising the air temperature too much.
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It works at lower temperatures (usually between 40°C and 60°C) and allows for longer sessions of between 20 and 45 minutes.
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It is an excellent option for those who are more sensitive to heat or for users with mild cardiovascular conditions, who benefit from a gentler approach.
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The heat penetrates deep into the tissues, which also helps muscle recovery and relieves joint pain.
Turkish bath (Hammam)
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Based on hot, humid steam, with more moderate temperatures (between 40°C and 50°C) and almost total humidity.
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Although it doesn't increase the heart rate as much as dry saunas, it promotes deep relaxation and is particularly beneficial for the respiratory system.
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It could be a good alternative for those looking for an enveloping but less intense heat.
How to Integrate the Sauna into Your Routine
The sauna is no substitute for a good diet, physical exercise or adequate rest. But it can complement all these pillars effectively.
If you're considering installing a sauna at home, think beyond immediate comfort. You're investing in a space to take care of your cardiovascular health in a natural, continuous and, above all, sustainable way.
Conclusion
The science is clear: regular sauna use is linked to real improvements in heart health. Lower blood pressure, better circulation, lower risk of heart disease. And all these effects become visible not with intense sessions, but with regular habits.
In our store, we help people choose the right model for their purposes every day - whether it's a traditional sauna, a compact infrared system or something in between. If you need guidance, we're here to help.
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