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The Compass Spa
May 146 min read

5 Science-Backed Sauna Benefits For Your Mind And Body

Lenore Cangeloso, L.Ac. M.S.A.Om. Acupuncture / Herbal Medicine

Updated: Feb 21, 2024, 7:06am


Many people find the sauna invigorating, and getting your sweat on has real health benefits. A sauna’s dry heat promotes sweating, increases circulation and enhances relaxation. You may have also heard that sauna therapy increases metabolism, assists with weight loss and detoxifies the body—but does science back these claims?

In this article, we separate fact from fiction and explore the benefits of sauna therapy, from improved heart health to reduced inflammation.


What Is a Sauna?

“A sauna is a small room or enclosed space designed to provide dry or wet heat sessions,” says Reuben Chen, M.D., a board-certified physician specializing in sports medicine and pain management and chief medical advisor at Sunrider International.

Sauna therapy, or sauna bathing, has been used in many parts of the world for thousands of years. The traditional sauna is thought to have originated from Finland and Turkey, where it’s most used for relaxation, improving circulation and promoting sweating, says Dr. Chen. It involves short-term exposure to temperatures ranging from 113°F to 212°F with varying humidity levels.

Types of Saunas

There are several types of saunas, including the following:

  • Wood burning saunas: Located outdoors, separate from the home, these saunas use wood as fuel to increase the temperature of the room, says Tom Ingegno, a doctor of acupuncture and Chinese medicine at Charm City Integrative Health In Baltimore. They may have an internal wood-burning stove or an area underneath the structure where a fire is used to heat the space, he explains.

  • Electrically heated saunas: These saunas typically have a small heater with rocks sitting on top, says Ignegno. “When the rocks get hot, users can splash water on them to provide humidity in the room,” he says. Wood burning and electrically heated saunas are known as Finnish, or traditional, saunas, explains Ignegno, adding that users should limit sessions to 20 minutes.

  • Infrared saunas: Far-infrared saunas (FIRS) use light rays to emit radiant heat, which is absorbed directly by the body instead of heating the surrounding air, explains Dr. Chen. “The infrared heat penetrates the body more than traditional saunas, warming it from the inside out,” adds Ignegno, explaining that sessions can last 20 to 60 minutes.

  • Steam saunas: Steam rooms, or wet saunas, use a steam generator to produce moist heat, says Dr. Chen. They use a lower heat and higher humidity than traditional saunas, so sweating occurs more rapidly, adds Ignegno. He says the maximum recommended steam room session is 10 minutes.

What Are the Health Benefits of a Sauna?

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[1].

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[2].

Helps to Relieve Pain

Research indicates that saunas may provide temporary relief from chronic pain conditions, such as arthritis or fibromyalgia[3].“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[4]. Another study following sauna effects in men and women over 15 years found similar results[5].

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[6]. 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[7]. While these results are promising, more research is needed.

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Sauna Risks and Precautions

Certain individuals should seek medical advice prior to sauna use, while others should avoid them altogether, advises Dr. Chen. Groups that should exercise caution include the following:

  • Individuals with medical conditions. People with multiple sclerosis or certain cardiovascular conditions should consult their health care provider before using a sauna, says Dr. Chen. “Stressors on the body, including high heat and high humidity, may exacerbate those medical conditions,” he explains.

  • Pregnant individuals should consult with a health care provider before using a sauna, says Dr. Chen. That’s because high temperatures and heat exposure may pose risks to the developing fetus, particularly during the first trimester, he says.

  • Individuals with respiratory conditions. Despite the potential benefits, Dr. Chen says people with asthma or other respiratory conditions should consult with a health care professional before using a sauna. This is because high heat and high humidity can be asthma triggers in certain individuals.

Dr. Chen also recommends taking the following precautions when sauna bathing:

  • Avoid alcohol: It can increase the risk of dehydration and interfere with the body’s ability to regulate temperature.

  • Limit time in the sauna: Most sauna sessions should be limited to 10 to 20 minutes to prevent overheating and dehydration. However, infrared sauna sessions are typically longer, lasting 20 to 45 minutes.

  • Stay hydrated: Drink plenty of fluids before, during and after the session to prevent dehydration.

  • Avoid the sauna when ill: If you’re feeling unwell, have a fever or are recovering from an illness, avoid using a sauna. “Saunas can put additional stress on the body, and using them when ill may worsen the condition or delay recovery,” says Dr. Chen.

  • Supervise children: There are no established safety guidelines for sauna use in children. What’s more, children may be unable to regulate their body temperature as effectively as adults.

From promoting relaxation and reducing stress to improving cardiovascular health and reducing inflammation, saunas offer several benefits for the mind and body. Whether you’re seeking a rejuvenating escape or a way to enhance your overall health, incorporating a sauna session into your routine can be beneficial for your well-being.


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