The Science

Dr. Jari Laukkanen, cardiologist:

"Regular sauna bathing reduces the risk of cardiovascular diseases by improving vascular function, lowering blood pressure, and reducing inflammation."
(Source: Finnish Sauna Study, University of Eastern Finland)

Dr. Rhonda Patrick, biomedical researcher:

"Heat stress from sauna use activates heat-shock proteins and increases the production of growth hormone, which can improve muscle recovery and cellular health."
(Source: FoundMyFitness podcast)

Dr. Charles Raison, psychiatrist:

“Sauna use may help alleviate symptoms of depression and anxiety through its effects on brain-derived neurotrophic factor (BDNF) and stress hormone regulation.”
(Source: Proceedings of the National Academy of Sciences)

Dr. Christopher Minson, physiologist:

“Thermal therapy, such as sauna use, can enhance cardiovascular health by improving heart rate variability and promoting better circulation.”
(Source: Journal of Physiology

Dr. Brett Osborn, Neurosurgeon and Fitness Expert:

“Saunas induce vasodilation, which improves blood flow and nutrient delivery throughout the body, benefiting heart health and recovery.”

Dr. Rachel Vreeman, Physician and Author:

“Sweating in saunas helps the body rid itself of toxins, though it’s important to stay hydrated to support this natural process.”
(Source: Indiana University School of Medicine)

Dr. Shari Marchbein, Dermatologist:

“The heat from a sauna opens up pores, increases circulation, and can lead to healthier, more radiant skin when used properly.”

Dr. Mark Hyman, Functional Medicine Expert:

“Saunas help reduce stress by lowering cortisol levels and activating the parasympathetic nervous system, which promotes relaxation and recovery.”

Dr. Jeffrey Spencer, Chiropractor for Professional Athletes:

“Sauna therapy speeds up muscle recovery by increasing blood flow, reducing inflammation, and aiding in the removal of lactic acid buildup.”

Dr. Hiroshi Shibasaki, Physiologist:

“Sauna use enhances the body’s natural repair mechanisms by increasing heat shock protein levels, which reduce cellular stress and improve recovery from physical exertion.”
(Source: Journal of Applied Physiology)

Dr. Torkel Falkenberg, Integrative Health Researcher:

“Saunas promote cellular resilience and longevity by activating hormesis, a process where controlled stress leads to long-term health benefits.”
(Source: Karolinska Institute)

Dr. Kenneth Pelletier, Author and Clinical Professor:

“Regular sauna use is a simple, non-invasive practice that can improve health span by reducing inflammation, supporting detoxification, and enhancing cardiovascular resilience.”

The science behind traditional and infrared saunas stems from the heat creating stress in the body to produce a range of physiological benefits. Traditional saunas raise the air temperature to 70–100°C, using convection and radiation to transfer heat to the skin. This increase in body temperature triggers sweating, improves blood flow through vasodilation, and raises the heart rate, similar to light to moderate exercise. Sweating aids in the removal of small amounts of toxins and supports thermoregulation, while heat exposure helps relax muscles and promote recovery.

Infrared saunas use infrared light to heat the body directly, operating at lower temperatures (45–60°C) compared to traditional saunas. The infrared radiation penetrates beneath the skin’s surface, raising core body temperature without significantly heating the air. This approach may improve circulation, help with pain relief, and support skin health. Both types of saunas stimulate the autonomic nervous system, encouraging relaxation and improving cardiovascular function, with infrared saunas being more tolerable for those sensitive to high heat.