What are the benefits of sauna?

Improves cardiovascular health

Research has shown that the heat from the sauna can improve heart health and help maintain healthy blood pressure, reducing the risk of cardiovascular diseases such as hypertension.

A study conducted in Finland, which followed more than 2,000 men aged 42 to 60 over a 20-year period, showed that people who use the sauna frequently have a lower risk of developing cardiovascular disease.

• Two to three sessions per week: 22% lower risk of sudden cardiac death.

• Four to seven sessions per week: 63% lower risk of sudden cardiac death and 50% lower risk of death from cardiovascular disease.

According to Professor Jari Laukkanen:

• The increase in temperature widens blood vessels and improves blood flow.

• Sweating removes fluids and improves levels of good cholesterol (HDL).

• Relaxation reduces stress, a key cardiovascular risk factor.

An additional study published in the Journal of Human Hypertension showed that heart rate in the sauna rises similarly to that experienced during moderate-intensity exercise.

Reduces stress

Studies have shown that daily sauna sessions improve relaxation scores, even in patients with depression.

Between 2016 and 2017, a global online survey was conducted to investigate the experiences of regular sauna users. What did it find? People who completed between 5 and 15 sauna sessions per month reported higher mental well-being scores compared to those who used the sauna less frequently.

Just 10 minutes of sauna can work wonders for mental health:

• Mindfulness space. The enveloping heat and steam act as a sensory reset, helping clear the mind and release the tensions of the day.

• The release of endorphins and increased blood flow promote relaxation, helping reduce anxiety and stress.

• Heat helps loosen muscles and relieve physical pain.

• Better sleep. More rest means more energy, better mood, and less stress.

Speeds up muscle recovery

How does sauna help with muscle recovery?

• Stimulates circulation and relieves tight muscles. Heat increases blood flow and relaxes muscles stressed by physical effort.

• Releases heat shock proteins (HSPs). Molecules that help protect and repair muscle tissue exposed to stress and micro-tears.

Improves lung function

A 2018 review published in Mayo Clinic Proceedings suggests that sauna use may improve breathing, forced expiratory volume (the amount of air that can be exhaled during a forced breath), and vital capacity (the maximum amount of air that can be exhaled after a maximum inhalation).

In addition, saunas (especially steam saunas) can help loosen mucus in the airways, making it easier to expel.

Skin care

How does sauna help skin health?

• Increased blood flow to the skin: more oxygen and essential nutrients reach the cells for renewal and repair.

• Strengthens the skin barrier, reduces moisture loss, and makes it more resilient to environmental stressors.

• Opens pores and promotes sweating: cleansing dirt, excess oil, dead skin cells, and toxins from the skin.

• Saunas, especially steam saunas, can increase skin hydration levels.

• Stimulates collagen production.

Detoxification

While sweating helps eliminate some toxins, it is important to understand that detoxification is primarily carried out by the liver, kidneys, and lungs—not by sweat.

That said, sauna use can support the body’s natural detoxification processes. By increasing blood flow and circulation, sauna sessions may help the liver and kidneys filter and process toxins more efficiently.

A study published in 2012 showed that regular sauna sessions could lead to a significant reduction in levels of heavy metals, such as lead and mercury, in the body.

Hormones

In Endocrine Effects of Sauna Bath (Huhtaniemi, I. and Laukkanen, J., 2020), it is stated that sauna use causes numerous acute changes in hormone levels.

What effects does sauna have on hormones?

• Cortisol: regular use may help reduce baseline cortisol, the main stress hormone, by improving stress regulation.

• Endorphins and Serotonin: heat triggers the release of “feel-good” hormones, promoting relaxation and improving mood.

• Noradrenaline: increases especially in those accustomed to sauna use, contributing to alertness.

• Growth Hormone: supports tissue repair and metabolism.

• Antidiuretic hormone (ADH): regulates fluid balance in the body, blood pressure, and sodium levels.

Some considerations before using a sauna

What should you know before using a sauna?

• Do not exceed 25 minutes inside the sauna to avoid the risk of dehydration, dizziness, and low blood pressure.

• Hydrate with water or electrolytes before and after the session.

• Do not use the sauna if you have the flu or an active infection.

• Finish with a cold shower to help return the body to normal temperature.

• If you have cardiovascular conditions, uncontrolled hypertension, skin conditions, or any type of health issue, we recommend consulting your doctor or a healthcare professional before adding sauna sessions to your routine.

(*) Disclaimer: This article compiles information from various studies, but it is not and should not be considered medical information or professional medical advice.

Conclusion

Sauna is not just about relaxation or a “wellness luxury.” It is a powerful tool that activates deep processes in the body: it improves circulation, reduces stress, speeds up muscle recovery, supports better sleep, and helps regulate hormones.

It’s not about doing more, but about giving the body the right stimulus. A space to slow down and come out feeling lighter, physically and mentally. When used thoughtfully, sauna enhances an active and healthy lifestyle.

At Alfa Humans, we created the Sauna On The Go so sauna stops being an occasional activity and becomes a real part of your routine.

It’s humid, portable, compact, and easy to use—designed so you can do sauna sessions whenever and wherever you want.

If you want to start experiencing the benefits of sauna in a practical and conscious way, this can be a great first step.