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Biohacking · Answer

Is sauna good for your heart?

Finnish research links frequent sauna use with lower cardiovascular and all-cause mortality. What the studies show, their limits and how to sauna safely.
By Reviewed Updated 2 min read

Quick answer

Is sauna good for your heart?

Observational research from Finland found that men who used a sauna 4–7 times a week had a substantially lower risk of fatal cardiovascular disease and death from any cause than men who went once a week. The studies show association, not proof, but regular sauna use appears safe for most healthy adults who hydrate and avoid alcohol.

At a glance

Key takeaways

  • A 20-year Finnish cohort linked frequent sauna use with lower cardiovascular and all-cause mortality.
  • The findings are observational — sauna users may differ in other healthy ways.
  • Heat raises heart rate much like light-to-moderate exercise.
  • People with heart conditions, low blood pressure or pregnancy should get medical advice first.

Saunas have been part of Finnish life for centuries, and in the last decade they've become one of the most studied tools in the biohacking toolkit.

What did the research find?

In a study published in JAMA Internal Medicine in 2015, researchers followed about 2,300 middle-aged Finnish men for roughly 20 years. Compared with men who used a sauna once a week, those who went 4–7 times a week had a markedly lower risk of fatal coronary heart disease, fatal cardiovascular disease and death from any cause. Longer sessions were also associated with lower risk.

Why might sauna help the heart?

Sitting in a hot sauna raises heart rate and skin blood flow, expands blood vessels and temporarily lowers blood pressure — responses that resemble light-to-moderate exercise. Over time, repeated heat exposure may improve vascular function. A 2018 review of the evidence also linked regular sauna bathing with lower blood pressure and improved arterial stiffness in short-term studies, alongside benefits reported for some lung and musculoskeletal conditions — though most of that research is small or observational.

The limits of the evidence

These are observational findings in mostly middle-aged Finnish men. People who sauna often may be healthier, more relaxed or more socially connected in ways that also protect the heart. Sauna isn't a substitute for exercise, not smoking or managing blood pressure.

Sauna vs. exercise

The heart-rate response to a hot sauna can resemble light exercise, which has led some people to treat sauna as a workout substitute. It isn't: the best evidence for cardiovascular longevity comes from physical activity and fitness. Think of sauna as a recovery ritual that complements training, and a relaxing habit that may support recovery and sleep.

How to sauna safely

  • Start with 5–10 minutes and build toward 15–20.
  • Hydrate before and after; skip alcohol.
  • Cool down gradually and leave if you feel dizzy or unwell.
  • Get medical advice first if you're pregnant, have heart disease, low blood pressure or take medications that affect blood pressure.

Comparing options? See cold plunge vs. sauna.

People also ask

More questions people ask

How long should you stay in a sauna?

Most sessions in the Finnish research lasted about 10–20 minutes. Beginners can start with 5–10 minutes and build up, leaving if they feel dizzy or unwell.

Is an infrared sauna as good as a traditional sauna?

Infrared saunas run cooler and have less long-term research. They may offer some similar effects, but the mortality findings come from traditional Finnish saunas.

Should you drink alcohol in a sauna?

No. Alcohol with sauna heat increases the risk of low blood pressure, arrhythmia and dehydration.

Answers

More answers

Citations

Sources & references

  1. [1]Association between sauna bathing and fatal cardiovascular and all-cause mortality eventsLaukkanen T, Khan H, Zaccardi F, Laukkanen JA. JAMA Internal Medicine, 2015 · Cohort studyView source : Association between sauna bathing and fatal cardiovascular and all-cause mortality events (opens in a new tab)
  2. [2]Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the EvidenceLaukkanen JA, Laukkanen T, Kunutsor SK. Mayo Clinic Proceedings, 2018 · ReviewView source : Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence (opens in a new tab)

Study links open a PubMed search for the exact title, so they keep working even if a journal changes its URL.

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