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Of the many purported benefits of sauna bathing, these five are supported by science.
Promotes Relaxation and Reduces Stress
“Sauna sessions can induce a relaxation response in the body, leading to a reduction in stress levels,” says Dr. Chen. According to a 2020 research review, exposure to a sauna’s heat evokes physiological responses that help regulate hormones associated with the body’s stress response.
These relaxing effects may translate to better sleep, too. In a small survey of men and women who sauna bathed one to two times per week, 83.5% reported improved sleep after sauna use.
Helps to Relieve Pain
Research indicates that saunas may provide temporary relief from chronic pain conditions, such as arthritis or fibromyalgia.“The increase in body temperature can help in relaxing muscles, improving circulation and reducing pain sensations,” explains Dr. Chen.
Improves Heart Health
Improved cardiovascular health is a compelling reason to hit up the sauna, notes Ignegno. In a 20-year cohort study of 2,315 middle-aged men, regular sauna use (one to seven times weekly) was protective against the risk of death from cardiac events like heart attack and stroke and all-cause mortality—outcomes that improved with frequency of sauna use. Another study following sauna effects in men and women over 15 years found similar results.
Improves Respiratory Tract Function
Sauna therapy may promote respiratory health by humidifying the airways, promoting bronchodilation (relaxation of the lungs and widening of the airways) and reducing airway inflammation, says Dr. Chen. A 20-year cohort study of 1,935 middle-aged men found an association between sauna bathing and a reduced the risk of acute and chronic respiratory conditions, including chronic obstructive pulmonary disease (COPD), asthma and pneumonia. More research is needed to confirm these findings in other populations.
Reduces Inflammation
“Regular sauna sessions may help strengthen the immune system,” says Dr. Chen. In response to harmful stimuli such as pathogens or tissue damage, the immune system triggers inflammation, marked by an increase in white blood cell activity. Chronic or systemic inflammation is inflammation that persists over time due to stress, autoimmune disorders and other factors. Chronic inflammation is harmful because it can lead to health problems like heart disease, arthritis and cancer.
An 11-year cohort study of 2,269 men ages 42 to 61 found that four to seven sauna sessions weekly resulted in reduced systemic inflammation. While these results are promising, more research is needed.
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