Sauna / Heat Therapy

Sauna or heat therapy involves repeated heat exposure that can improve cardiovascular health, reduce depression symptoms, and aid in athletic recovery.

cardiovascularrecoverymental-healthlongevity

Evidence last reviewed: 20 Apr 2026

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Biomarkers studied

Outcomes directly measured across the evidence records below

Cardiovascular

Blood PressureHRV

Evidence

5 records

cardiovascular function

general population with low physical activity and CVD risk factors • RCT

PUBMEDModerate

Regular sauna bathing in conjunction with exercise improved cardiovascular function.

Dose: —Duration: 8 weeksForm: Traditional SaunaTiming: 15-min postexercise

Citation: Lee et al. (2022). Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology.

heart failure symptoms

patients with heart failure • Meta-analysis

PUBMEDModerate

Thermal therapy improved NYHA class and left ventricular ejection fraction in heart failure patients.

Dose: —

Citation: Ye et al. (2020). Can heat therapy help patients with heart failure? Progress in Cardiovascular Diseases.

autonomic nervous system modulation

individuals with cardiovascular risk factors • Longitudinal study

PUBMEDLow

Sauna bathing favorably modulated the autonomic nervous system.

Dose: —Form: Traditional SaunaTiming: single session

Citation: Ordille et al. (2025). Optimizing Chronic Pain Treatment: A Summary of Infrequently Investigated Therapeutic Interventions for Modulating Pain.

blood pressure and vascular function

healthy and clinical populations • Systematic review

PUBMEDModerate

Heat therapy reduced blood pressure and improved vascular function.

Dose: —

Citation: Pizzey et al. (2021). The effect of heat therapy on blood pressure and peripheral vascular function: A systematic review and meta-analysis. Complementary Therapies in Medicine.

heart rate variability

sedentary individuals with CVD risk factors • RCT

PUBMEDModerate

Regular postexercise sauna bathing did not improve heart rate variability.

Dose: —Duration: 8 weeksForm: Traditional SaunaTiming: 15-min postexercise

Citation: Lee et al. (2025). Regular postexercise sauna bathing does not improve heart rate variability: A multi-arm randomized controlled trial.

Forms

Traditional Sauna

Dry heat exposure typically at 70-100°C.

Infrared Sauna

Uses infrared heaters to emit infrared light experienced as radiant heat.

Steam Sauna

High humidity environment with lower temperatures than dry saunas.

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