Health Benefits of Sauna: Overview, Common Myths, and More

From the steamy bathhouses of ancient Rome to the modern wellness clubs of today, saunas have long been a cornerstone of health and relaxation. The Finnish have practiced it for centuries, viewing sauna time as sacred, a ritual for body, mind, and community.

Now, the rest of the world is catching on. In the U.S., sauna culture is having a serious moment. You’ll find saunas in gyms, spas, wellness clubs, and even people’s homes. With growing research highlighting the wide-ranging benefits of sauna use, it’s no longer just about sweating, it’s about recovery, longevity, and mental clarity.

We’ll cover what a sauna actually is, the top sauna health benefits, common myths, safety tips, and how to make the most of every session.

Man sweats while enjoying the sauna at PORTAL°

Woman wearing a sauna hat enjoys mood lighting in the sauna at PORTAL° Minneapolis

Group of friends enjoys the wood burning sauna at PORTAL° Minneapolis

What is a Sauna?

Saunas come in a few different forms, but they all share one simple goal: heating the body to promote relaxation and health.

• Traditional Finnish Saunas: The original form of sauna, typically heated between 150–195°F with dry heat. Water can be poured over hot rocks to add humidity, creating that satisfying burst of steam (called löyly in Finnish).

• Infrared Saunas: These use infrared light to directly warm your body instead of the surrounding air. They run cooler (110–135°F) but can feel just as intense. Many people love infrared saunas for their deep muscle relief and lower air temperature.

• Steam Rooms vs. Saunas: Steam rooms crank up the humidity, offering a wet, warm experience that opens up the pores and helps with congestion. Saunas, by contrast, are dry and hotter, promoting cardiovascular and stress-related benefits.

Each style of heat has its own effect. Dry saunas stimulate circulation and detox through sweating, while infrared models may enhance recovery and joint comfort. Steam versions are more about clearing airways and hydrating the skin.

Top Health Benefits of Regular Sauna Use

Reduces Stress & Improves Sleep

Stepping into a sauna can instantly lower tension, and science backs that up too. Heat exposure helps reduce cortisol, the body’s main stress hormone, while triggering endorphins that promote calm and relaxation. Many sauna users report falling asleep faster and sleeping deeper. Regular sauna use helps train your body to downshift into parasympathetic “rest and digest” mode, making it an excellent natural support for stress management and insomnia.

Supports Heart Health

Multiple studies have found that regular sauna use mimics the cardiovascular effects of moderate exercise. Your heart rate rises, your blood vessels dilate, and circulation improves. Long-term sauna users often see reduced blood pressure and improved arterial flexibility. A landmark Finnish study showed that people who used saunas four to seven times per week had significantly lower risks of heart attack, stroke, and even dementia.

Eases Muscle Pain and Joint Stiffness

Whether you’ve had a tough workout or just a long day, heat therapy is one of the best ways to unwind sore muscles. Saunas increase blood flow to muscles and joints, easing stiffness and helping flush out lactic acid.

Athletes often use saunas to speed recovery and reduce inflammation. For people with arthritis or chronic pain, gentle heat can help relieve discomfort and improve mobility.

Boosts Brain Health

Your brain benefits from sauna time too. Heat exposure increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports learning and memory. Some research even links regular sauna use with lower rates of Alzheimer’s and dementia. The combination of increased blood flow, relaxation, and better sleep supports long-term cognitive health.

Improves Lung Function

If you’ve ever had a deep exhale in the sauna, you know how clearing it can feel. The warm, dry air can open airways, ease congestion, and help with breathing issues like asthma or bronchitis. Some studies suggest that sauna bathing may reduce the risk of respiratory illnesses, likely because of improved circulation and the immune-boosting effects of mild heat stress.

Enhances Skin Health

Sweating is your body’s natural detox system, and saunas supercharge it. Regular sessions help cleanse pores, shed dead skin cells, and boost circulation to the skin’s surface, giving you that natural post-sauna glow. Over time, increased blood flow may support collagen production, keeping skin firm and vibrant. Just remember to hydrate and moisturize afterward to maintain balance.

May Strengthen Immune System

Think of the sauna as a mini “heat training” session for your immune system. The brief, controlled stress of high temperatures can trigger a mild increase in white blood cell production, your body’s natural defense army. Some research indicates that frequent sauna users catch fewer colds and recover faster when they do. It’s like a gentle immunity workout, no dumbbells required.

May Promote Detoxification

While “detox” gets thrown around a lot in wellness, sweating does help your body eliminate small amounts of toxins through the skin. More importantly, the increased heart rate and blood flow deliver oxygen and nutrients throughout the body, supporting cellular renewal and overall vitality.

Common Myths About Sauna Use

• Myth 1: Saunas help you lose fat.

  You might lose a bit of water weight, but saunas don’t “burn fat.” What you lose is mostly sweat. The good news? Sauna sessions can complement a healthy routine by aiding recovery and boosting metabolism slightly, making it easier to stay active.

• Myth 2: The longer, the better.

  More isn’t always more. The sweet spot is typically 10–20 minutes depending on your experience and comfort level. Overstaying can cause dehydration or dizziness.

• Myth 3: You should jump straight into a cold plunge.

  Contrast therapy (hot-cold exposure) is great when done right, but if you’re new, ease in gradually. Give your body a few moments to stabilize before moving between extremes.

• Myth 4: Saunas are unsafe for everyone with heart issues.

  While certain conditions require caution, research shows that moderate sauna use can actually benefit many heart patients. Always talk to your doctor first, but don’t assume it’s off-limits.

Who Should Avoid Saunas or Use Caution

While saunas are safe for most people, some should skip or limit their sessions:

• Those who’ve had a recent heart attack or stroke

• Anyone with severe aortic stenosis or unstable heart conditions

• People with uncontrolled high or low blood pressure

• Those with epilepsy or neurological disorders

• Pregnant individuals or those trying to conceive

• Anyone drinking alcohol or dehydrated

• Children and older adults should check with a doctor first

Always listen to your body. If you feel lightheaded, dizzy, or unwell, it’s time to cool down.

How to Use a Sauna Safely and Get the Most Out of Your Session

• Start slow: Begin with 5–10 minutes if you’re new, and work up as your body adapts.

• Hydrate: Drink water before and after. Avoid alcohol or heavy meals right before entering.

• Cool down: Let your body return to normal gradually. Step out, rinse off, or take a few minutes in cooler air.

• Consistency over intensity: Regular use (2–4 times per week) provides more long-term benefits than occasional marathons.

• Listen to your body: Everyone’s heat tolerance is different. If something feels off, take a break.

Frequently Asked Sauna Questions

• Is the sauna good for you?

  Yes. When used safely and consistently, sauna use supports heart health, reduces stress, and helps muscles recover.

• Does sauna burn calories?

  A little. You might burn 100–200 calories during a session, but the real benefit is improved metabolism and circulation.

• What are the biggest sauna benefits?

  Better sleep, reduced stress, heart support, pain relief, and glowing skin top the list.

• How often should you use a sauna?

  Start with 2–3 times per week, working up to daily if your body tolerates it well.

Bottom line: Sauna use is one of the simplest, most enjoyable ways to support your body’s natural systems, inside and out.