Can Saunas Improve Cardiovascular Health? Exploring the Science of Heat Therapy
- Ghetto Smurf
- Jul 1
- 3 min read
If you've ever wondered whether spending time in a sauna can genuinely benefit your heart and vessels, you're not alone. From Finnish traditions to modern clinical studies, there's growing evidence that sauna use supports cardiovascular health, but how, exactly?
In this article, we explore the science behind sauna therapy, the added advantages of contrast therapy, and why you might consider trying it with Wild Ritual Sauna for a truly immersive experience in South Ayrshire, Scotland.
Sauna and cardiovascular health.
Understanding Sauna Therapy: What’s Happening to Your Body?
Traditional saunas, like our wood‑fired cabins at Wild Ritual Sauna featuring Harvia heaters, typically reach 70–100 °C. This heat prompts several physiological responses:
Increased heart rate (100–150 bpm), similar to moderate exerciseÂ
Vasodilation, which improves blood flow and reduces arterial stiffness
Sweating and cooling, helping the body expel toxins and improve skin health
Through these responses, saunas mimic a passive workout, helping detox the circulatory system and prepare your body for better performance without stepping on a single cardio machine.
What the Research Tells Us About Heart Health
1. Lower Blood Pressure & Arterial Function
Meta-analyses have shown that even a single sauna session can lower blood pressure and improve arterial compliance.Â
2. Reduced Risk of Cardiovascular Mortality
Studies from the Finnish KiHD cohort (2,300 adults over 15 years) found that:
2–3 sauna sessions per week reduced heart-related deaths by ~25%
4–7 sessions per week led to a 70% lower risk.Â
The data indicated a clear dose‑response: more frequent sauna use equals greater protection, independent of other lifestyle factors.
3. Improved Cardiorespiratory Fitness
Sauna use after exercise enhanced heart-lung fitness more than exercise alone, especially in less active individuals.
4. Benefits for Heart Disease Patients
Early research indicates sauna therapy may help improve blood flow in those with heart failure or peripheral artery disease.
Contrast Therapy: Adding Cold into the Mix
Contrast therapy involves alternating between sauna heat and cold immersion (loch, river, ice plunge). Here's how it amplifies benefits:
Vasodilation (heat)Â followed by vasoconstriction (cold)Â promotes vascular elasticity
Boosts circulation more than heat alone, aiding detox and recovery
Activates brown fat, supporting metabolic health
Enhances resilience, reduces muscle soreness, and supports recovery
At Wild Ritual Sauna Ayrshire, we guide guests through this process carefully: a warm sauna round, followed by a refreshing dip in natural waters, then another sauna, a sequence that refreshes body and mind.
Safe Sauna Practice for Heart Health
To maximise benefits safely:
Start wisely: 10–15 minutes per session for beginners
Stay hydrated: drink water before and after soaking.Â
Rest between rounds, especially during contrast therapy
Consult your GPÂ if you have heart conditions, unstable blood pressure, or are pregnant.Â
Why Try Wild Ritual Sauna in South Ayrshire?
Our mobile, wood-fired saunas bring heart-boosting, restorative heat to scenic wild locations, from Ayrshire riverbanks to coastal retreats. Each session:
Encourages heat-induced cardiovascular conditioning
Offers guided contrast therapy (sauna + cold immersion)
Creates a calm, natural environment for mental and physical recovery
It's not just a sauna session, it's a wholehearted experience in nature.
In Summary: Saunas & Your Heart
Benefit | Evidence |
Lower blood pressure | Immediate and long-term reduction |
Reduced CVD mortality | Up to 70% lower with frequent sessions |
Enhanced fitness | Sauna after exercise improves CRF |
Support for heart conditions | Early evidence for blood flow improvement |
While not a replacement for exercise and a healthy lifestyle, sauna bathing, especially when combined with contrast therapy, can play a powerful supporting role in maintaining cardiovascular wellness.
Frequently Asked Questions
1. How often should I use a sauna for heart health?
Aim for 2–4 sessions per week: longer-term benefits are seen with frequent use.
2. Is it safe to sauna if I have high blood pressure?
Yes, saunas can lower blood pressure, but consult your GP first if it's poorly controlled.
3. What’s the ideal sauna duration?
15–20 minutes per round: Beginners should start shorter and build up gradually.
4. Do I need to exercise too, or is the sauna enough?
Saunas complement, not replace, exercise. Combining both provides the best cardiovascular results.
5. How do I start contrast therapy safely?
Start with one round: sauna followed by cold immersion. Take it slow, and always listen to your body.