The Impact of Sauna Use on Respiratory Health

The sauna, a form of heat therapy originating from the Nordic regions, has gained widespread popularity due to its numerous health benefits. Initially, saunas were produced as a way for people in cold climates to cleanse and warm their bodies. They have now surpassed their original cultural surroundings, and are now appreciated globally. Modern gyms, wellness centers, and even some homes now have sauna facilities.

There are plenty of sauna benefits that can have a helpful impact on our health, including:

• skin health, 
• cardiovascular health, 
• mental wellness,
• respiratory health.

The Rise of Respiratory Diseases

Given the increasing prevalence of respiratory diseases in today’s world, it’s no wonder that the effects of saunas on respiratory health have become a trending topic in the health and wellness industry. 

Environmental factors play an influential role in the severity of respiratory diseases. Air pollution is among the key environmental hazards impacting respiratory health. Urbanization and industrialization propagate pollutants that degrade air quality, contributing to a host of respiratory issues. In indoor environments, pollutants such as tobacco smoke, mold, and air-dispersing chemicals from household products manifest similar effects (1).

Lifestyle choices also significantly impact respiratory health. Smoking, lack of exercise, and poor diet are among the leading lifestyle-associated risks. In certain professions, workplace hazards such as exposure to dust, chemicals, or other respiratory irritants could trigger or worsen conditions like asthma and allergies. These risks can contribute to the development of several respiratory diseases.

There are many types of respiratory diseases, starting from milder ones to more complicated ones. Some of them are: 

• a common cold, 
• allergies, 
• asthma,
• chronic obstructive pulmonary disease (COPD). 

Sauna Benefits Respiratory Health

Sufferers from respiratory issues are often on a constant quest for relief. If this hits home, introducing you to all the benefits sauna has on respiratory health could be very beneficial to you. 

The heat and humidity of saunas provide a gentle, natural remedy that eases breathing discomfort. This can alleviate congestion and enhance lung function, improving overall respiratory health. 

Stress can be another trigger for respiratory issues (2). During periods of psychological stress, the symptoms of multiple respiratory conditions can worsen. This includes:

• triggering asthma attacks, 
• worsening COPD symptoms, 
• complications that can lead to lung infections.

The relaxing effects saunas offer come into play here. Regular sauna sessions help the body and mind relax, lower stress levels, improve mood, and increase overall well-being. Specifically, the heat from saunas promotes the production of endorphins, the body’s “feel-good” chemicals, offering an effective, natural way to manage stress.

What Types of Saunas Exist?

Many who are unfamiliar with saunas may think of generic, high-heat rooms. However, saunas come in various types, each with its unique environment, benefits, and charm. 

Traditional saunas (or dry saunas), for instance, are heated by:

• wood, 
• electricity,
• infrared light. 

This heat warms the sauna room, raising the temperature, which typically ranges between 66 to 91 degrees Celsius (150 to 195 degrees Fahrenheit). These dry saunas, result in less humidity as little to no water is used to create steam. On the other hand, some sauna users prefer steam saunas where water is poured over the heating element to increase humidity.

To enjoy a sauna, there are some key factors you might want to pay attention to: 

• an ideal temperature range, 
• appropriate clothing,
• appropriate humidity level,
• a comfortable sitting area,
• time. 

A session can last anywhere from 15 to 30 minutes, depending on personal preference. The sauna and wellness experience can be enhanced by adding eucalyptus or other essential oils known for their respiratory benefits.

Read more tips and tricks on how to enjoy a sauna here: Is It Good to Sauna Every Day?

Saunas – Common Misconceptions 

Misconceptions about saunas are not uncommon but could be dangerous. The idea of weight loss from sauna is one. While using a sauna does promote sweating and a minor degree of water weight loss, it does not significantly contribute to losing fat. Regular exercise and a healthy diet remain the most effective ways to lose weight healthily.

The detoxification benefits of saunas are another point of misconception. Our bodies are naturally designed to detoxify themselves through various physiological processes. While a skin cleansing sauna experience may help support these natural processes by encouraging sweating, it cannot single-handedly detoxify the body.

While saunas do offer various health benefits, they should never replace prescribed medical treatment. Saunas can, however, offer the following mental health benefits:

• reduced stress levels, 
• improved mood,
• better sleep, 
• improved concentration, 
• sense of contentment. 

Despite being a personal experience, regularly using a sauna has a socio-cultural aspect as well. Whether it’s a public sauna at a health club or a private one at home, hangouts often enhance the level of positive sauna effects. It is not unusual for people to make saunas a part of their social life. This shared experience can lead to stronger social bonds.

The Effects of Saunas on Respiratory Health

Saunas offer a wide range of health benefits (3), including:

• cardiovascular health, 
• weight loss, 
• stress relief, 
• muscle relaxation. 
• respiratory health.

Especially noteworthy is the impact of saunas on respiratory health. During a sauna session, the warm air wielded is inhaled, which loosens mucus in the airway, relieving symptoms of conditions like asthma and bronchitis. The warmth also stimulates and improves blood circulation, providing strength and support to the immune system (4). 

The steam in saunas also helps to clear congestion and improve breathing, providing relief to those suffering from sinus issues or frequent colds (5). Furthermore, the relaxation induced by the sauna environment reduces stress, which usually complicates respiratory issues (6).

Just remember to avoid using public saunas during an acute respiratory infection, to stop spreading the disease!

Scientific Studies

Sauna and wellness benefits are backed by decades of scientific studies. Several scientific studies suggest a strong correlation between regular sauna use and improved respiratory function. From alleviating symptoms of conditions like asthma and chronic bronchitis to reducing the risk of common colds, the sauna benefits are confirmed by scientific literature.

For those living in colder climates, saunas can provide significant relief from chest congestion, common colds, and sinusitis. Healthcare professionals often include saunas as part of therapeutic programs for patients with persistent respiratory conditions.

How To Use a Sauna?

Maximizing the health benefits of sauna usage relies on a few best practices. For respiratory benefits, a reasonable starting point is two to three sauna sessions per week, each lasting around 15 to 20 minutes. Of course, there are variations depending on personal comfort levels, health status, and lifestyle. Regular consistent use over extended periods tends to yield the best results.

Combining saunas with other wellness practices may offer even more benefits. Eat a balanced diet, exercise regularly, and hydrate, hydrate, hydrate! Adding enough hydration to the mix is very important, given that saunas can lead to significant water loss through sweating. Only in addition to all of that, saunas can help you achieve a healthier body and mind. 

Read more about going to a sauna in our article: When should you go to the sauna to maximize benefits?

Conclusion

There are many health benefits of saunas, from stress relief and detoxification to improved cardiovascular health. Regulating stress levels, encouraging a healthy sweat, and stimulating blood circulation are some of the sauna therapeutical advantages that also have a positive influence on our respiratory health. With the rising number of respiratory conditions and the need for effective treatments, saunas can be a promising ally.

Sauna benefits can incredibly benefit your health, especially when combined with:

• balanced dietary habits, 
• regular exercise,
• adequate hydration.

Looking beyond respiratory health, the many benefits of saunas include improved skin health, enhanced athletic recovery, weight loss, and others. We believe that science will follow up and prove more of these and many other health benefits that saunas may have. In the meantime, saunas provide an accessible, enjoyable tool in our wellness regime to rest, rejuvenate, and in some cases, nourish our respiratory health, too.

Literature sources

1. Eckhardt CM, Wu H. Environmental Exposures and Lung Aging: Molecular Mechanisms and Implications for Improving Respiratory Health. Curr Environ Health Rep. 2021 Dec;8(4):281-293. doi: 10.1007/s40572-021-00328-2.
2. Lehrer P. Anger, stress, dysregulation produces wear and tear on the lung. Thorax. 2006 Oct;61(10):833-4. doi: 10.1136/thx.2006.057182.
3. Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018 Aug;93(8):1111-1121. doi: 10.1016/j.mayocp.2018.04.008.
4. Greco FA. How Does Sauna Bathing Improve Respiratory Tract Function? Am J Med. 2021 Oct;134(10):e541. doi: 10.1016/j.amjmed.2020.11.032.
5. Kunutsor SK, Laukkanen T, Laukkanen JA. Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. Eur J Epidemiol. 2017 Dec;32(12):1107-1111. doi: 10.1007/s10654-017-0311-6.
6. Kukkonen-Harjula K, Kauppinen K. How the sauna affects the endocrine system. Ann Clin Res. 1988;20(4):262-6. PMID: 3218898.