Why Sauna Bathing Supports a Well-Rounded Wellness Practice

I’ve been enjoying saunas and steam rooms for many years, and I love seeing more research emerging about their benefits for cardiovascular and brain health. Over that time, I’ve also noticed a few practices that are important for staying safe and getting the most out of your sauna experience.

Safe Sauna Practices

First and foremost, know your limits and stay within them, especially if you’re new. I’ve seen people wear sauna suits, stay too long, or forget to drink enough water. In wellness culture, we often hear that “more is better,” but that isn’t true for saunas. If you feel dizzy, nauseous, or lightheaded, it’s crucial to leave the sauna immediately. Listen to your body—it knows best.

Some people try to stay in the sauna for an hour, but there’s no additional benefit beyond 20–30 minutes. This is great news for our busy lives: you can take your time, enjoy the experience, and treat it as a genuine time-out. Optimal temperatures for a traditional dry sauna are typically 160–180°F (71–82°C). Going higher doesn’t provide more benefit and can even be harmful.

Some sauna-goers wear felt sauna hats, which help protect the head and hair from excessive heat. People sitting on the top benches can sometimes feel their head getting very hot, and these hats help keep the head cooler while still allowing the body to experience the full benefits of the sauna. Personally, I don’t use them, as I feel they heat my head up too much and I’m not convinced of the additional benefits they provide. We are all unique and at the end of the day, do what feels best for you.

Infrared Saunas

Infrared saunas operate at lower temperatures than traditional dry saunas. Because of this, you need to stay in longer to reach the same level of cardiovascular and metabolic activation. You’ll notice your heart rate gradually increasing as your body adjusts to the heat, which is a good way to gauge your session.

Steam Rooms

Steam rooms are similar to infrared saunas in that the temperatures are generally lower than a dry sauna, so longer sessions may be needed to feel the full effects. The high humidity also helps with skin hydration and respiratory comfort.

What Happens in the Body During Sauna Use

Body Temperature Rises: Your core temperature increases, triggering your body to cool itself through sweating.

Sweating and Detoxification: Sweating helps eliminate water, salts, and some toxins while supporting circulation near the skin.

Heart and Circulation: Heart rate rises, similar to moderate exercise. Blood vessels dilate, which improves blood flow and can temporarily lower blood pressure, helping deliver oxygen and nutrients to tissues.

Nervous System Effects: Heat initially activates the sympathetic nervous system (fight or flight), but prolonged exposure promotes parasympathetic activation (rest and relaxation), reducing stress, relaxing muscles, and improving mood.

Metabolic and Hormonal Responses: Endorphins are released, creating a sense of well-being. Growth hormone levels may rise, supporting tissue repair and recovery. Heat stress may also improve insulin sensitivity and metabolic efficiency over time.

Muscle Relaxation and Pain Relief: Heat relaxes muscles and reduces joint stiffness, supporting recovery after exercise.

Immune System Support: Regular sauna use can stimulate white blood cell production, potentially reducing the frequency of colds or mild infections.

Heat Shock Proteins

One of the coolest effects of sauna use is the activation of heat shock proteins (HSPs). These proteins act as your body’s internal repair team, helping cells recover from stress, maintain proper function, and protect against damage. When your core temperature rises, HSPs are produced as part of your natural stress-response mechanism. This is one reason regular sauna use is linked to improved cardiovascular health, enhanced recovery, and stress resilience—your cells are literally training to handle stress better.

While I am not a medical doctor, these practices have been personally transformative for me. For more in-depth science on sauna benefits, I highly recommend Dr. Rhonda Patrick, who shares incredible research and insights into heat therapy.

The strongest age-related and cognitive benefits of sauna use have been observed in people who use a sauna four to seven times per week. If you’re able to fit regular sauna sessions into your busy schedule, your body will thank you for it. The benefits may not be immediate, but the choices we make for our health today often have the greatest impact later in life.

This article is for educational and informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

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