Regular sauna bathing reduces the risk of sudden cardiac death by 63 percent and fatal heart attacks by 48 percent (JAMA Intern Med, 2015;175(4):542-548). Men who used saunas four to seven times per week showed the greatest protection compared to those using saunas once weekly.

Heat Stress Improves Cardiovascular Function

Sauna exposure increases heart rate to 120-150 beats per minute, similar to moderate exercise, while improving arterial compliance and reducing blood pressure (Eur J Prev Cardiol, 2018;25(2):130-138). The heat stress triggers the release of heat shock proteins that protect against oxidative damage and inflammation.

Optimal Temperature and Duration

Finnish-style dry saunas at 80-100°C (176-212°F) for 11-19 minutes provide maximum cardiovascular benefits (BMC Med, 2018;16(1):219). Sessions shorter than 11 minutes show minimal effects, while sessions longer than 20 minutes may increase risk of dehydration and heat exhaustion.

Benefits Beyond Heart Health

Regular sauna use reduces all-cause mortality by 40 percent and dementia risk by 66 percent (Age Ageing, 2017;46(2):245-249). The cardiovascular improvements from sauna bathing appear to protect multiple organ systems through enhanced circulation and reduced systemic inflammation.

My Recommendations

Try to use a sauna three to four times per week for 15-20 minutes at 80-90°C if you have access. Allow your body to cool completely between sessions and stay well-hydrated before, during, and after sauna use. Start with shorter sessions and lower temperatures if you’re new to sauna bathing. Avoid sauna use if you have unstable angina, recent heart attack, or severe heart failure.