Andrew Huberman, PhD and professor at Stanford University, explains that heat has a profound effect on our biology. Deliberate exposure to heat can be a powerful way to improve health and longevity.

One highly studied effect of sauna is its impact on heart health. The benefits include a cardiovascular response similar to exercise, reduced blood pressure, and lower cardiovascular mortality risk.

Let’s look at two studies that demonstrate the heart-health benefits of sauna use.

Two Studies on Sauna and the Heart

First Study: Reduced Cardiovascular Mortality

In 2018, the article Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study was published.

Huberman explains that this study was conducted with a diverse population in age, condition, and gender: 1,688 participants, average age 63, half women and half men. Multiple variables were controlled, such as exercise, lifestyle habits, and smoking. This allowed the benefits to be attributed directly to sauna use rather than other external factors.

They compared three groups:

• People who used sauna once per week

• People who used it 2 or 3 times per week

• People who used it 4 to 7 times per week

Sauna temperatures ranged between 80 and 100 °C, and sessions lasted between 5 and 20 minutes.

What did they find? The heart benefits were clear:

• Those who went to the sauna 2 or 3 times per week had a 27% lower risk of dying from cardiovascular causes than those who went only once.

• Those who went 4 to 7 times per week had a 50% lower risk of cardiovascular death.

In simple terms: the more frequently sauna sessions are performed, the better the heart health and the lower the probability of dying from cardiovascular events.

Second Study: Blood Pressure

A 2017 study—Sauna exposure leads to improved arterial compliance: Findings from a non-randomised experimental study—analyzed the effects of sauna on arterial stiffness and blood pressure.

How was it conducted?

• 102 participants (average age 51.9), each with at least one cardiovascular risk factor

• One single 30-minute sauna session at a temperature of 73 °C and 10–20% humidity

• Measurements were taken before, immediately after, and 30 minutes after the session

Results: After the session researchers observed:

• Lower systolic blood pressure

• Lower diastolic blood pressure

• Reduced hemodynamic stress

• The benefits were maintained during the 30 minutes following the session.

Why does sauna act this way? According to the study, several reasons explain these effects:

• When body temperature rises, blood vessels dilate and blood flow improves.

• Sweating helps eliminate fluid and may increase levels of good cholesterol (HDL).

• Stress reduction — since stress is a contributing factor in hypertension.

A Bit of Science

How does heat manage to “exercise” the heart without moving? Huberman breaks this down simply:

• The skin detects temperature changes.

• Receptors in the skin send signals to the brain.

• The brain activates the autonomic nervous system.

• Blood vessels dilate to help dissipate heat.

• Heart rate, blood flow, and stroke volume increase.

In other words, sitting in a sauna makes the heart work similarly to medium-intensity exercise, such as jogging or cycling.

In a study from the Journal of Human Hypertension, the heart rate of both men and women increased as much as it would during moderate-intensity exercise.

Important: Sauna does not replace exercise, but it can complement heart health by giving your cardiovascular system an additional “training session.”

Sauna Protocol to Strengthen the Heart

If you are looking to improve your cardiovascular health, this wet sauna protocol may be a good reference:

• Perform a 10–20 minute wet sauna session at 50–55 °C

• Step out and hydrate with a glass of water

• Perform 5–10 minutes of light exercise: walking, stretching, etc.

• Take a cold shower to help the body regulate temperature

• Repeat 3 to 4 times per week for maximum cardiovascular benefits

Reminders:

• Temperature and duration depend on each person and their heat adaptability. Listen to your body: set the temperature and stay in the sauna as long as it feels right.

• Heat adaptation comes with regular sauna use. The more frequently we use the sauna, the more efficiently the body adapts and sweats.

Conclusion

Sauna can be a powerful ally for heart health:

• Improves circulation

• Reduces blood pressure

• Strengthens heart function

• Reduces cardiovascular mortality risk

• Complements physical exercise

Adding sauna to your routine may contribute to a stronger heart, less stress, and improved quality of life.

Disclaimer: This article summarizes information from different studies and scientific publications. However, it is not medical advice. Always consult your physician before incorporating sauna sessions.

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