Unlocking the Power of Heat: How Sauna Use Boosts Brain, Body & Mood

What if one of the most effective wellness tools required nothing more than sitting still and sweating? Lets dive into the fascinating science behind sauna use, revealing just how profoundly it can impact our mental clarity, cardiovascular health, and overall vitality. Whether you’re new to sauna or a seasoned enthusiast, these insights may inspire you to rethink heat exposure as a core part of your self-care practice.

Here's Rose enjoying a soothing sauna session in her wellness garden in Nailsworth

The Science-Backed Benefits of Sauna Use Modern research now supports what ancient cultures have known for centuries: heat heals. Regular sauna sessions have been linked to a broad range of health benefits:

• Mental Wellbeing & Cognitive Health: Routine sauna use reduces stress hormones like cortisol while promoting the release of endorphins and serotonin. Studies suggest it may even protect against neurodegenerative diseases such as Alzheimer’s by reducing inflammation and improving blood flow to the brain.

• Heart Health & Longevity: Saunas trigger vasodilation—widening of the blood vessels—which enhances circulation and reduces blood pressure. Regular sessions are associated with lower risks of heart disease, stroke, and even sudden cardiac events. After 15 minutes in the sauna your body will release heat shock proteins. There is a specific group of heat shock proteins that strengthen and fortify myocardial cells, otherwise known as heart cells.

• Muscle Recovery & Relaxation: By increasing blood flow and promoting the removal of metabolic waste, saunas support post-exercise muscle recovery and reduce soreness, all while encouraging a deeply relaxed state.

  
  

Dry vs. Infrared Sauna: What’s the Difference? 

Not all saunas are created equal. The two most common sauna types each offer distinct experiences:

• Dry (Finnish-style) Sauna: This traditional high-heat, low-humidity approach has the most scientific support, with proven cardiovascular and neuroprotective effects. At these higher temperatures you will sweat more to shed unwanted heavy metals and toxins, and you will release heat shock proteins and BDNF (brain derived neurotrophic factor). However, not everyone can tolerate dry heat of 70 - 92 degrees C due to the release of dynorphin, which is literally the opposite of endorphins, your feel-good hormones. Dynorphin tends to be released from the brain in people who are new to sauna and are therefore not acclimatised to the intense heat.

• Infrared Sauna: Using radiant heat absorbed directly by the skin, infrared saunas operate at lower temperatures. While early studies are promising, the research base is still growing, and some claims remain anecdotal or unverified. The infrared rays can penetrate deeper into the tissues so it's thought to be effective for injury recovery and pain relief. The lower heat of infrared sauna is more tolerable for some people; just stay in the sauna for a bit longer if you're looking to generate deep sweat for detoxifcation.

Creating Your Ideal Sauna Routine Ready to turn up the heat? Here are some guidelines to help you get the most from your sessions:

• Frequency & Duration: Aim for 3–7 sessions per week, starting with 10–15 minutes and gradually increasing to 20-30 minutes as your body adapts over a 6 week period.

• Prepping & Hydration: Drink plenty of water with electrolyes before and after. A quick shower and light stretching can help you ease in. You can lose up to 500ml of fluid from a long hot sauna session.

• Contrast Therapy: Alternating between hot and cold (think ice baths or cold showers) can amplify circulatory benefits and support muscle recovery.

  

  Hydration is key for a positive sauna experience

Staying Safe in the Sauna While sauna use is generally safe, it’s important to listen to your body. Avoid sauna if you’re dehydrated, have uncontrolled blood pressure, or are pregnant. Never combine sauna use with alcohol, and always take breaks when needed.

Final Thoughts Sauna isn’t just about sweating—it’s a holistic tool for enhancing mental resilience, cardiovascular function, and physical recovery. Embracing this age-old practice may be one of the simplest, most effective ways to support a longer, healthier, and more vibrant life.