Health Update: 5 Science-Backed Benefits Of Sauna Use – Forbes Health – What Experts Say

Of the many purported benefits of sauna bathing, these five are supported by science.

Promotes Relaxation and Reduces Stress

“Sauna sessions can induce a relaxation response in the body, leading to a reduction in stress levels,” says Dr. Chen. According to a 2020 research review, exposure to a sauna’s heat evokes physiological responses that help regulate hormones associated with the body’s stress response.

These relaxing effects may translate to better sleep, too. In a small survey of men and women who sauna bathed one to two times per week, 83.5% reported improved sleep after sauna use.

Helps to Relieve Pain

Research indicates that saunas may provide temporary relief from chronic pain conditions, such as arthritis or fibromyalgia.“The increase in body temperature can help in relaxing muscles, improving circulation and reducing pain sensations,” explains Dr. Chen.

A 2025 review in Rheumatology International showed that heat exposure reduces pro-inflammatory agents like C-reactive protein (CRP), a protein found in the blood that increases in response to inflammation, and also promotes anti-inflammatory effects.

Improves Heart Health

Improved cardiovascular health is a compelling reason to hit up the sauna, notes Ignegno. A 2018 study in BMC Medicine found that greater frequency and duration of sauna bathing has a strong inverse association with fatal cardiovascular disease events in men and women.

Improves Respiratory Tract Function

Sauna therapy may promote respiratory health by humidifying the airways, promoting bronchodilation (relaxation of the lungs and widening of the airways) and reducing airway inflammation, says Dr. Chen. A 20-year cohort study of 1,935 middle-aged men found an association between sauna bathing and a reduced the risk of acute and chronic respiratory conditions, including chronic obstructive pulmonary disease (COPD), asthma and pneumonia. More research is needed to confirm these findings in other populations.

Reduces Inflammation

“Regular sauna sessions may help strengthen the immune system,” says Dr. Chen. In response to harmful stimuli such as pathogens or tissue damage, the immune system triggers inflammation, marked by an increase in white blood cell activity. Chronic or systemic inflammation is inflammation that persists over time due to stress, autoimmune disorders and other factors. Chronic inflammation is harmful because it can lead to health problems like heart disease, arthritis and cancer.

An 11-year cohort study of 2,269 men ages 42 to 61 found that four to seven sauna sessions weekly resulted in reduced systemic inflammation. While these results are promising, more research is needed.

May Support Longevity

Large-scale observational studies suggest regular sauna use may reduce the risk of age-related conditions, such as heart and neurodegenerative diseases (such as dementia). However, the frequency of sauna use matters.

A 2021 review of research in Experimental Gerontology found that men who utilized a sauna four to seven times a week had a 66% less chance of developing dementia and 65% less chance of developing Alzheimer’s disease compared to study participants who only used the sauna once per week.