There is an old Finnish proverb that translates to: "The sauna is a poor man's apothecary." For thousands of years, humans have used intentional heat exposure as a therapeutic reset button.
But what actually happens to your body when you step inside a 170°F (77°C) traditional cabin or settle into a deep-tissue infrared sanctuary?
It turns out that sitting still in a hot wooden room has been the subject of some fascinating research. Here's a plain-English look at what scientists have been studying, and why so many people make a sauna part of their routine at Phoebe Wellness.
4 Things Researchers Have Looked at in Regular Sauna Use
1. Your Heart and Circulation
When your body absorbs high ambient heat, your core temperature rises. To cool you down, your heart rate can climb to between 120 and 150 beats per minute, while your blood vessels gently widen (vasodilation).
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The Science: This shift resembles some of the circulatory changes of low-to-moderate exercise, like a brisk walk. A long-running Finnish study published in JAMA Internal Medicine in 2015 followed more than 2,000 middle-aged men for about 20 years. Those who used a sauna more often per week had lower rates of fatal heart events. It shows a link, not proof that saunas cause it, and researchers are still studying why.
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The Takeaway: Many people enjoy a sauna session as a relaxing complement to exercise, not a replacement for it.
2. Muscle Recovery & Physical Vitality
If you lift weights, run, or deal with everyday stiffness, the sauna is a popular way to wind down after a workout.
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The Science: The heat increases blood flow throughout your muscles, and studies have recorded temporary rises in Human Growth Hormone (HGH) after intense sauna sessions, which researchers find interesting given its role in the body's repair processes.
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The Takeaway: Many athletes use the sauna to unwind and ease muscle tightness after training.
3. "Heat Shock Proteins"
At a cellular level, heat acts as a mild, controlled stressor. Your body responds by producing a specialized class of molecules called Heat Shock Proteins (HSPs).
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The Science: Think of Heat Shock Proteins as a microscopic quality control team. Their job is to find structural proteins in your cells, support their integrity, and help clear away worn-out components that naturally accumulate over time.
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The Takeaway: Researchers are still exploring what this means for long-term health, but it's one of the more interesting areas of sauna science.
4. Relaxation and Your Nervous System
That deep, heavy feeling of relaxation after a sauna may have a physical basis too.
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The Science: Studies suggest that after a session, your nervous system shifts away from the alert "fight-or-flight" mode (the sympathetic state) and toward the calmer "rest-and-digest" state (the parasympathetic state).
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The Takeaway: It's why so many people find an evening sauna helps them unwind and settle into sleep.
Traditional vs. Infrared: Which Fits Your Routine?
Matching the right heating style to how you like to unwind is key:
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Go with a Traditional Setup if: You love the dramatic sensory experience of high ambient air heat (170°F–200°F / 76°C–93°C), enjoy customizable humidity via steam, and want the most intense heat.
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Go with an Infrared Cabin if: You prefer a lower, highly breathable air temperature (120°F–150°F / 49°C–65°C) but want deep, penetrating warmth. Infrared wavelengths heat your body directly rather than heating the air, making it a favourite for soothing stiff joints and longer, screen-free meditation sessions.
🛑 Essential Safety Checklist
Sauna use is safe for most healthy adults, but good habits still matter. Always prioritize these safety standards:
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Hydrate Intentionally: Drink at least 16–20 ounces of electrolyte-rich water before and after your session to replace fluids lost through sweat.
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Listen to Your Body: If you feel dizzy, lightheaded, or uncomfortable, exit the sauna immediately. It is a tool for personal relaxation, not an endurance contest.
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Consult a Professional First if: You are pregnant, have a history of chronic cardiovascular conditions, or take medications that affect your body's natural temperature regulation.
Ready to bring the sauna ritual home? Explore the collections at Phoebe Wellness to find the right system for your routine.