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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Evidence

5 records

5 recordsBest grade:Moderate

Biomarkers

Blood PressureHRV

The evidence suggests that sauna therapy can improve cardiovascular function and reduce blood pressure, particularly in those with risk factors. However, some studies show mixed results, especially regarding heart rate variability, indicating a need for further research.

cardiovascular function

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

Moderate

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

Moderate

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

Low

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

Moderate

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

Moderate

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.

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How to take it

Use a sauna for 15-30 minutes, 2-3 times a week.

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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