Why Sauna?
The Science Behind What You Already Feel
The benefits of sauna are well-studied and wide-ranging. So impactful, that you might wonder why Saunaday doesn’t share this research more. The data is there. So much of it. (What did we all do before Huberman Lab?)
But truthfully, at Saunaday, we tend to be more interested in what’s harder to measure: community, vitality, presence, and the healing that arrives slowly and without metrics. We also believe in intuition, and listening to what you need in the present—not measuring yourself to some hard and fast ratio of sauna to cold plunge minutes. Additionally, as with most all health research, the studies so often overlook women and people of color.
Still, on a recent visit to the beautiful Northern Lights Sauna in Wausau (if you are in the neighborhood, book a seat!), we found ourselves surrounded by folks new to the ritual. And the question came up, as it often does: Why sauna? What are the actual, evidence-based benefits? If you're one of those people who likes to know the science behind why sauna feels so good—this post is for you. We’ll break it down simply, and encourage you to see how it feels for yourself.
1. Cardiovascular Health
Regular sauna use has been associated with improved heart health and lower risk of cardiovascular disease. The heat causes your blood vessels to dilate, increasing circulation and mimicking the effects of moderate exercise.
In the research: A large-scale Finnish study found that frequent sauna use significantly reduced the risk of fatal heart disease. Sauna use 2-3 times per week decreased the likelihood of sudden cardiac death by 22%—up that to 4-7 times per week and your risk lowers by 63%. Source: JAMA Internal Medicine, 2015
2. Stress Reduction & Mental Health
Heat exposure increases endorphin levels and can reduce cortisol, the hormone associated with stress. Many report deep relaxation, mental clarity, and improved mood after regular sauna sessions.
In the research: Major depressive disorder is the leading cause of disability worldwide, however our current antidepressants suffer from important shortcomings, including limited efficacy, delayed onset of action, increased relapse risk upon withdrawal, and significant side effects that impair quality of life. But right here at UW Madison’s School of Human Ecology, we have the world’s leading lab (?!) in studying the effects of thermal therapy on depression. Source: JAMA Psychiatry 2016
Dr. Charles Raison’s lab is shaping the way we understand and treat depression through groundbreaking research that explores the connection between the body, brain, and mental health—and the effects of heat and cold. His work goes beyond traditional treatments (💊) to explore innovative approaches that address the biological roots of depression.
Dr. Raison is also the Director of the Vail Health Behavioral Health Innovation Center @eaglevalleybh, a collaborative enterprise between Vail Health and the University of Wisconsin-Madison that engages UW-Madison researchers and Vail Health experts in the study and development of novel behavioral health interventions, including the first-ever study on the effects of contrast therapy (i.e. sauna and cold plunge) on depression. If you want to learn more about Dr. Raison’s work, check out this Sauna Talk Episode 85
Our Saunaday team had the pleasure of meeting up with Dr. Raison's team this past year, discussing our plans for the bathhouse, there research, and more. One topic of conversation we loved what an important study that hasn't been done (yet?): the mixture of heat, cold and social connection (that has been a mainstay of bathhouse culture for 4,000+ years) on treating anxiety and depression. Who thinks it’s time to help make this study happen?!I
3. Muscle Recovery & Pain Relief
Sauna heat improves blood flow to muscles and joints, easing soreness, accelerating recovery, and reducing inflammation.
In the research: Studies show that sauna therapy can significantly decrease muscle pain, lower back pain, neuropathic and rheumatoid pain, chronic headaches, chronic pain in general, and as well as improving many facets of wellbeing for people with fibromyalgia.
4. Improved Immunity
The heat from the sauna induces a state of hyperthermia, or increased body temperature, which can enhance the production of white blood cells, crucial for fighting off infections.
In the research: Studies indicate that regular sauna sessions can lead to a significant reduction in the incidence of colds and other common illnesses.
5. Longevity & Overall Vitality
Long-term sauna users report not just feeling better—but living better. Some studies link regular sauna bathing with increased lifespan and reduced risk of all-cause mortality.
In the research: A major longitudinal study from the University of Eastern Finland tracked 2,300 sauna goers over the course of 20 years, and the results were eye opening. The men in the study who sauna 4–7 times per week had a 40% lower risk of all-cause mortality.
Source: JAMA Internal Medicine, 2015
But Also: The Unmeasurables
The science all seems to be there, but we believe the full answer to “why sauna?” isn’t just in the data—it’s in what unfolds quietly in the heat:
The slow melt of overstimulation
The way people talk less, but connect more
The comfort of breath syncing with strangers
The feeling that you belong to your body again
At Saunaday, we’re here for both. The research and the ritual. The good feels in the moment and the impacts that unfold over time.