Heat for Heart Health

Infrared Sauna for Heart Health: What the Science Really Says

February is American Heart Month, and there's no better time to talk about one of the most scientifically-backed tools we offer at Kairos for protecting your heart: infrared sauna.

Heart disease is the leading cause of death in the United States. The good news? Research shows that many heart problems can be prevented with the right lifestyle choices. And one of those choices might surprise you: regular sauna use.

What Happens to Your Heart in the Sauna?

When you sit in our infrared sauna, your body responds in ways that are remarkably similar to moderate exercise. Your heart rate increases, your blood vessels expand, and blood flow improves throughout your body. Think of it as a cardiovascular workout—without the joint stress or exhaustion of a gym session.

Here's what the research tells us happens during and after sauna sessions:

Your Blood Pressure Improves

Multiple studies show that regular sauna use can lower blood pressure. In one study published in the American Journal of Hypertension, researchers found that a single sauna session reduced blood pressure in people with hypertension, and the effects lasted for hours after they left the sauna (Gayda et al., 2012).

Another study following over 1,600 men for more than 20 years found that those who used the sauna 4-7 times per week had a 50% lower risk of high blood pressure compared to those who only used it once a week (Zaccardi et al., 2017).

Your Blood Vessels Work Better

Your blood vessels are lined with a thin layer of cells called the endothelium. When these cells are healthy, your blood vessels can expand and contract easily, keeping your blood pressure normal and your heart healthy. When they're not working well, you're at higher risk for heart disease.

Research published in the Journal of the American College of Cardiology showed that regular sauna bathing improved endothelial function—meaning blood vessels became better at expanding when they needed to (Imamura et al., 2001). The heat from the sauna triggers your body to produce more nitric oxide, a molecule that helps blood vessels relax and dilate.

Your Heart Gets Stronger

During a sauna session, your heart rate can increase from a resting rate of 60-70 beats per minute up to 100-150 beats per minute. This is similar to what happens during moderate-intensity exercise like brisk walking or light jogging.

A study in JAMA Internal Medicine followed 2,315 Finnish men for over 20 years and found some remarkable results (Laukkanen et al., 2015):

• Men who used the sauna 2-3 times per week had a 27% lower risk of dying from heart disease

• Men who used the sauna 4-7 times per week had a 50% lower risk of dying from heart disease

• The more frequently they used the sauna, the better their outcomes

Inflammation Goes Down

Chronic inflammation is like a slow fire burning inside your body. Over time, it damages your arteries and increases your risk of heart attacks and strokes. Several studies have shown that regular sauna use reduces markers of inflammation in the blood.

One study published in Clinical Rheumatology found that infrared sauna therapy reduced C-reactive protein (CRP), a key marker of inflammation in the body (Oosterveld et al., 2009). Lower CRP levels are associated with lower heart disease risk.

Your Autonomic Nervous System Balances

Your autonomic nervous system controls functions you don't think about, like heart rate and blood pressure. When this system is out of balance, your heart health suffers. Research shows that regular sauna use improves something called heart rate variability (HRV)—a measure of how well your autonomic nervous system is functioning.

Higher HRV means better cardiovascular health and a lower risk of sudden cardiac death. A study in The American Journal of Medicine found that sauna bathing improved HRV and overall autonomic function (Hannuksela & Ellahham, 2001).

How Often Should You Use the Sauna for Heart Health?

Based on the research, here are the evidence-based recommendations:

For General Heart Health:

• 2-3 sessions per week minimum

• 20 minutes per session

• Temperature: 125-140°F

For Optimal Cardiovascular Benefits:

• 4-5 sessions per week

• 20 minutes per session

• Temperature: 125-140°F

The Finnish studies showed a clear dose-response relationship: the more frequently people used the sauna, the greater their cardiovascular benefits. However, even 2-3 times per week provides significant protection.

At Kairos, our 20-minute infrared sauna sessions at 125-140°F are perfectly designed to give you these cardiovascular benefits in a comfortable, evidence-based format.

Is Sauna Safe for Your Heart?

For most healthy people, infrared sauna is very safe. However, if you have any of the following conditions, talk to your doctor before starting regular sauna use:

• Recent heart attack (within the last 3 months)

• Unstable chest pain (angina)

• Severe narrowing of the aortic valve

• Severe heart failure

If you have high blood pressure that's well-controlled with medication, sauna use is generally safe and may actually help lower your blood pressure further. Always stay hydrated and listen to your body.

The Kairos Approach: Where Science Meets Wellness

At Kairos Float & Wellness Studio, we're not your typical spa. Every modality we offer is backed by peer-reviewed research, and our infrared sauna is no exception. We maintain precise temperatures and provide guidance on optimal session frequency to help you achieve real, measurable health outcomes.

This American Heart Month, consider making infrared sauna part of your heart health routine. The science is clear: consistent sauna use can be a powerful tool for protecting your cardiovascular system.

Ready to give your heart some love? Book your infrared sauna session at Kairos today.

References:

Gayda, M., Paillard, F., Sosner, P., Juneau, M., Garzon, M., Gonzalez, M., ... & Nigam, A. (2012). Effects of sauna alone and postexercise sauna baths on blood pressure and hemodynamic variables in patients with untreated hypertension. American Journal of Hypertension, 25(11), 1237-1244.

Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine, 110(2), 118-126.

Imamura, M., Biro, S., Kihara, T., Yoshifuku, S., Takasaki, K., Otsuji, Y., ... & Tei, C. (2001). Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors. Journal of the American College of Cardiology, 38(4), 1083-1088.

Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548.

Oosterveld, F. G., Rasker, J. J., Floors, M., Landkroon, R., van Rennes, B., Zwijnenberg, J., ... & Koel, G. J. (2009). Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. Clinical Rheumatology, 28(1), 29-34.

Zaccardi, F., Laukkanen, T., Willeit, P., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2017). Sauna bathing and incident hypertension: a prospective cohort study. American Journal of Hypertension, 30(11), 1120-1125.