Beyond the "Hot Box:" What Science Says about the Magic of Sauna.

Hey everyone! Nicole here, bringing you some info on two of my favorite things: science and sauna. We often talk about how amazing it feels to step into our warm, cedar haven — the relaxation, the stress melt, the pure joy of connecting with community. But what if I told you there's some compelling science backing up those good vibes?

As a Doctor of Physical Therapy, I love diving into the why behind what we do. While there are plenty of anecdotal claims about sauna benefits, I always prefer to focus on what the clinical data tells us. Personal stories shared by sauna users are valuable. Their experiences, beliefs, and feedback shape the sauna experience at Nordic Night and help us communicate benefits to others. I enjoy pairing someone's experience to either clinical data or understanding the physiological mechanism behind that benefit.

In this blog post, I would like to review some published evidence on the benefits of sauna bathing.

The Cardiovascular Connection: Sauna and Heart Health

The strongest evidence we have to date points to the incredible impact frequent sauna bathing can have on cardiovascular health and the prevention of related diseases. Research indicates that the results from a high-temperature sauna session are surprisingly similar to moderate-intensity exercise. How cool is that?!

What’s Happening Inside Your Body?

When you step into our hot room, your body kicks into gear:

• Your heart gets a workout: Cardiac output (the amount of blood your heart pumps) can increase by 60-70%.

• Blood flow surges: Roughly 50-70% of your blood is redirected to your skin — hello, healthy glow.

• Heart rate climbs: Expect your heart rate to rise comfortably to 120-150 beats per minute, mimicking moderate exercise.

• Hormesis in action: Your body responds to the stress of the heat by triggering protective responses that repair cell damage. It’s like a built-in defense system getting a tune-up!

  
  

The Post-Sauna Perks: Your Body Keeps Working

The magic doesn’t stop when you step out. After your session, your body continues to reap rewards.

• Lowered blood pressure

• Improved blood vessel function (endothelial function) and heart pumping ability (left ventricular function)

• Reduced inflammation markers

• Regulated nervous system: This brings balance to breathing, digestion, and heart rate.

• Improved circulating vascular risk factors like lipids.

  
  

Your Brain on Sauna: Sharper, Clearer, Happier!

Beyond the body, your brain gets a major boost too!

• Sauna promotes the growth of new neurons and increases BDNF (Brain-Derived Neurotrophic Factor), a key protein for brain health.

• Improved blood flow to your brain helps clear out amyloid-beta, a protein linked to Alzheimer's.

• It boosts norepinephrine, sharpening focus and attention, as well as prolactin, which aids in the repair of nerve cell damage.

  
  

The Added Power of “Frequent”: What Sauna as a Lifestyle Can Do for You

The more you sauna, the better your disease reduction looks. Research defines "frequent" as 4-7 times per week for about 19 minutes at an optimal 174+ degrees Fahrenheit.

And the results for these consistent sauna-goers? They’re significant:

• 47% reduced risk of hypertension (that's over nearly 25 years of follow-up!)

• 62% reduced risk of stroke

• A whopping 66% and 65% reduction in the risk of dementia and Alzheimer's disease

• 40% reduction in all-cause mortality

  
  

This doesn’t mean you must hit those frequency numbers to see a disease risk reduction and health improvement. These stats compare frequent bathers (4-7 times per week) to those who sauna once a week because the study was conducted in Finland, where nearly everyone saunas at least once weekly!

These disease reduction numbers would likely be even more significant if compared to those who didn’t sauna at all. Even 1-2 times a week likely offers benefits, and research is constantly evolving. Studies on other benefits, such as whole-body hyperthermia (like sauna) for depression, demonstrate that sauna packs a significant punch even when used less frequently.

Other Benefits We’re Excited About

While more research is needed in these areas, initial studies indicate a growing body of evidence for:

• Improved breathing in patients with asthma and chronic bronchitis, plus a general reduction in respiratory diseases.

• Whole-body hyperthermia (like sauna!) as a potential treatment for depression.

• Reduced pain from conditions like osteoarthritis, rheumatoid arthritis, and fibromyalgia.

• Improved cognitive functioning and athletic performance.

  
  

What We Hear Every Day at Nordic Night

Beyond the clinical studies and fancy terms, we hear constantly from you, our amazing participants, about the real-life impact. We frequently hear:

• Marked improvement in sleep.

• Increased stress tolerance and overall well-being.

• Help managing anxiety and seasonal affective disorder.

• Significant reduction in chronic pain.

  
  

So, whether you're looking for profound long-term health benefits, a clearer mind, a better night's sleep, or a truly unique way to connect with yourself and our wonderful community, the science — and our community’s experience — clearly points to the power of the sauna.

Ready to experience it for yourself? We can't wait to welcome you to Nordic Night!

Nicole Terrill, DPT

Nordic Night Sauna