Is the sauna good for lowering blood pressure?

As saunas are becoming more and more popular, there are many health claims around them. One of them is that saunas lower blood pressure and make your heart health better. Managing blood pressure and understanding how it works is important to your overall health and wellness.

If you love going to saunas, and they are an important part of your wellness routine, you might be interested to know how saunas affect your blood pressure. Keep reading and find out!

What is blood pressure?

Blood pressure is the force with which our blood pushes against the walls of our arteries when it circulates through them. Blood pressure is a key component of how the heart and circulation are connected and how they supply oxygen and nutrients to our tissues and organs. When blood pressure is too high, it can lead to some serious health issues, like heart disease and stroke (1).

High blood pressure (hypertension) is a common condition affecting millions of people around the world. It doesn’t have obvious symptoms and is often referred to as a “silent killer”. It’s important to regularly monitor your blood pressure to avoid heart issues. Despite available treatments and helpful lifestyle changes, controlling blood pressure is a real challenge for a lot of people.

With the popularity of sauna use for improving overall health and wellness, many have heard that saunas can help lower blood pressure. Saunas originate from Finland and have been used for centuries to help with relaxation and detoxification. Modern research suggests that regular sauna use may also help lower blood pressure.

Sauna – Blood Pressure

The first step in evaluating the potential benefits of saunas for blood pressure is to understand your body’s response to heat exposure.

When your body is exposed to intense heat, a few physiological changes take place. These include:

an increased heart rate,
dilated blood vessels (vasodilation),
increased blood flow to the skin.

Heat exposure within a sauna triggers vasodilation, which is the widening of your blood vessels. This happens mostly near the skin’s surface and leads to an increased blood flow. This process is your body’s natural response to heat and is designed to help cool your body down (2). As your blood vessels expand, your heart rate increases, which pumps more blood to your skin’s surface. This leads to increased sweat production, which cools your body.

The physiological responses your body experiences are not just for temperature regulation. They also play a major role in cardiovascular health. Increased heart rate and blood flow can improve your cardiovascular function, which can promote better heart health.

Lower Blood Pressure in Saunas

As mentioned, saunas can have a direct impact on your blood pressure. Vasodilation leads to a temporary drop in blood pressure because the widened blood vessels allow your blood to flow more freely. This reduces the amount of force the blood exerts on your artery walls. This is the principle behind lowering your blood pressure in a sauna.

Increased heart rate experienced during heat exposure can also contribute to lowering your blood pressure over time. Regular increases in your heart rate, such as when you exercise or use a sauna, can strengthen your heart muscle. A stronger heart can pump more blood more efficiently, which can lead to lower blood pressure over time.

However, these blood pressure drops are typically temporary and happen only when you are in a hot environment. Your blood pressure tends to return to your baseline level after your body cools down. However, with regular heat exposure and consistent sauna use, you may experience a more long-term change in your blood pressure levels. Let’s read what scientific research has found out so far on this.

Can Saunas Lower Blood Pressure?

Several scientific studies have explored the effects that heat therapy has on hypertension. One study published in the Journal of Human Hypertension in 2015 found that saunas can lower blood pressure and concluded that this is a healthy habit (3).

Another study published in the American Journal of Hypertension in 2017 concluded that regular sauna bathing is associated with a reduced risk of hypertension (4). These studies provide compelling evidence of the potential benefits of sauna use for blood pressure control.

More research is needed to fully understand the mechanisms behind saunas and an increase in heart health, but current evidence suggests that sauna use could be a valuable tool in managing your blood pressure.

Watch this video and discover what can happen if you go to a sauna for 14 days straight:

How To Use Saunas?

Now that you know how saunas can lower blood pressure, let’s talk about the recommended frequency and duration of sauna sessions. If you currently have high blood pressure, we’ll also share some guidance keeping you in mind so you can approach this practice safely and effectively.

Optimal Sauna Frequency and Duration

Research shows that for optimal sauna health benefits, including blood pressure reduction, both frequency and duration matter.

A study published in the American Journal of Hypertension by the University of Eastern Finland found that the risk of developing elevated blood pressure was nearly 50% lower among men who had a sauna 4-7 times a week compared to men who had a sauna only once a week (4). They also concluded that those with a sauna frequency of 2-3 times saw a 24% decrease in hypertension risk. Still great risk reduction!

As for duration, many recommend starting with 15 minutes of a sauna, then scaling up from there as your body gets used to it. Individual responses to heat therapy will vary, so remember to listen to your body. Start with shorter sessions and gradually increase the duration as you adapt to the heat is a safe and effective approach.

Read more about sauna routines in our other articles:

Advice on Sauna Use for Those with High Blood Pressure

For those with existing high blood pressure, saunas can be beneficial, but with more caution. Be sure to monitor your blood pressure regularly, especially before and after your sauna session. If you start feeling dizzy, lightheaded, or uncomfortable during or after, seek medical attention. These signals could be signs that your blood pressure has dropped too low or that your body isn’t responding well to the heat.

It’s also a good idea to talk to your doctor or healthcare provider before you even start going to saunas, especially if you’re taking medication for high blood pressure.

Sauna Therapy Benefits — Created with AI

Conclusion

Saunas can trigger powerful physiological responses like vasodilation and an increased heart rate, which can contribute to a temporary reduction in your blood pressure. With consistent use, you might even make your heart and blood vessels stronger over time.

However, don’t think saunas are the magic solution to your heart health problems! You still need to change your lifestyle habits to efficiently lower your blood pressure and stay healthy. Consider including regular exercise, a balanced diet, and effective stress management, like meditation and mindfulness into your wellness routine and daily life. Listen to your body and consult your doctor before going to a sauna if you already suffer from increased blood pressure.

As we continue to learn more, it’s clear that saunas offer much more than just a place for relaxation. They could really be a valuable addition to your overall health and wellness routine. Happy sauna-ing!

Literature sources

Rehman S, Hashmi MF. Blood Pressure Measurement. [Updated 2022 Dec 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482189/
Ramanlal R, Gupta V. Physiology, Vasodilation. [Updated 2023 Jan 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557562/
Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018 Nov 29;16(1):219. doi: 10.1186/s12916-018-1198-0.
Zaccardi F, Laukkanen T, Willeit P, Kunutsor SK, Kauhanen J, Laukkanen JA. Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Am J Hypertens. 2017 Nov 1;30(11):1120-1125. doi: 10.1093/ajh/hpx102.