Infrared saunas have continuously gained popularity for delivering a variety of health benefits in a gentle, comfortable way and one of the most significant is how they enhance circulation. In this complete guide, we’ll explore how far infrared saunas support vascular health, improve blood flow, and consequently contribute to better overall wellness, drawing on detailed information from scientific research, our customers’ experiences over the last 27 years, and my own personal experience.

6 Ways Far Infrared Saunas Enhance Circulation and Support Cardiovascular Health 

1. Vasodilation and Passive Cardiovascular Workout

The heat generated from exposure to far infrared light increases our core body temperature, warms your tissues, and causes blood vessels to dilate. This boosts blood flow throughout the body, much like a light cardio workout (1). Heart rate increases, circulation improves, and cardiovascular function strengthens over time.

2. Blood Pressure Regulation

Clinical studies (2, 3) show that regular far infrared sauna use can lower blood pressure. It reduces arterial stiffness, inflammation, and oxidative stress, especially in individuals with elevated blood pressure or preexisting heart conditions.

3. Improved Heart and Vessel Health

A large longitudinal study found a lower risk of cardiovascular death among frequent infrared sauna users compared to non‑users. Far infrared use also supports vascular concerns related to diabetes by protecting endothelial cells and promoting new blood vessel growth (4). 

Saunas improve cardiovascular function

4. Enhanced Oxygen and Nutrient Delivery

Delivery of more oxygen and nutrients through the body supports faster healing and recovery, improved immune function, increases energy levels by enhancing mitochondrial ATP production, and even enhances cognitive function.

5. Reduced Pain and Inflammation

By improving circulation, flushing out metabolic by‑products, and reducing excessive inflammation (a condition many of us deal with), infrared sauna sessions can help reduce acute pain or symptoms of chronic pain conditions like arthritis, fibromyalgia, and back pain (3, 5).

6. Skin Health and Healing

Increased circulation delivers nutrients to skin cells, stimulates collagen production, supports wound healing, and speeds recovery (6, 7, 8).

How Often and How Long to Get Circulatory Benefits

  • Frequency: Because systemic change comes with consistency, aim for 2+ sessions per week with an ideal of every other day. Frequent sauna use initiates heat acclimation which will further enhance sauna benefits and circulation. 
  • Duration: Start with 15 minute sessions at mild temperatures (around 100–110°F) and gradually build up to 30-40 minutes at 130 – 140°F as a max temp.

Preparation and Safety Tips

  • Hydration Is Key: Drink water before, during, and after each session. Electrolyte mineral supplementation is helpful as well.
  • Health Conditions: If you have heart conditions, low blood pressure, diabetes, or vascular concerns, consult with your physician before starting infrared sauna therapy. Pregnant individuals or those with heat-sensitive skin conditions (e.g. rosacea) should seek medical advice first.
  • EMF Considerations: Here at High Tech Health we have third-party testing to prove the lowest total electromagnetic fields of any sauna on the market making our models both safe for long-term use and optimized for healing. High EMF, common in most saunas, causes vascular free-radical damage and inflammation and thereby can negatively impact circulation.

What To Expect

Within minutes of starting a far infrared sauna session you will notice increased warmth, light sweating, and a sense of relaxation.

Over a few weeks of continued use you will notice enhanced circulation, improved energy levels, reduced swelling, diminished aches, and a healthier complexion.

Longer term benefits include improved blood pressure, better vascular flexibility, stronger cardiovascular resilience, and improved heat tolerance. 

My Personal Experience

As a young adult I struggled for years with a condition called Raynaud’s Phenomenon where blood did not flow well to my extremities. My hands and feet would frequently get very cold and I needed to have warmers in my gloves and boots when I would ski. I tried several different treatment methods to no avail until I luckily got recommended infrared sauna use from a friend that had one. 

I began researching the circulatory benefits of sauna use and was blown away! I started using their sauna immediately and quickly began to notice improvement in my circulation. So I stuck with it and after 6 months of regular use my condition completely went away and has never come back! In fact my circulation is better than ever!

Raynaud's Phenomenon

Final Thoughts

Far infrared sauna therapy, especially with a top-quality sauna like those from us at High Tech Health, offers a gentle yet effective way to boost circulation and support overall cardiovascular health. 

Want to know more or have specific questions on this topic? Give us a call and one of our knowledgeable product specialists (all of us own and use our saunas) can assist!

The best in infrared Sauna therapy

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References

  1. Brunt VE, Howard MJ, Francisco MA, Ely BR, Minson CT. Passive heat therapy improves endothelial function, arterial stiffness and blood pressure in sedentary humans. J Physiol. 2016 Sep 15;594(18):5329-42. doi: 10.1113/JP272453. Epub 2016 Jun 30. PMID: 27270841; PMCID: PMC5023696.
  2. Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Can Fam Physician. 2009 Jul;55(7):691-6. PMID: 19602651; PMCID: PMC2718593.
  3. Lin CC, Liu XM, Peyton K, Wang H, Yang WC, Lin SJ, Durante W. Far infrared therapy inhibits vascular endothelial inflammation via the induction of heme oxygenase-1. Arterioscler Thromb Vasc Biol. 2008 Apr;28(4):739-45. doi: 10.1161/ATVBAHA.107.160085. Epub 2008 Jan 17. PMID: 18202320; PMCID: PMC2748062.
  4. Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015 Apr;175(4):542-8. doi: 10.1001/jamainternmed.2014.8187. PMID: 25705824.
  5. Shui S, Wang X, Chiang JY, Zheng L. Far-infrared therapy for cardiovascular, autoimmune, and other chronic health problems: A systematic review. Exp Biol Med (Maywood). 2015 Oct;240(10):1257-65. doi: 10.1177/1535370215573391. Epub 2015 Feb 25. Retraction in: Exp Biol Med (Maywood). 2020 Aug;245(14):NP1. doi: 10.1177/1535370220940656. PMID: 25716016; PMCID: PMC4935255.
  6. Kowatzki D, Macholdt C, Krull K, Schmidt D, Deufel T, Elsner P, Fluhr JW. Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study. Dermatology. 2008;217(2):173-80. doi: 10.1159/000137283. Epub 2008 Jun 5. PMID: 18525205.
  7. Yu SY, Chiu JH, Yang SD, Hsu YC, Lui WY, Wu CW. Biological effect of far-infrared therapy on increasing skin microcirculation in rats. Photodermatol Photoimmunol Photomed. 2006 Apr;22(2):78-86. doi: 10.1111/j.1600-0781.2006.00208.x. PMID: 16606412.
  8. Hsu YH, Lin YF, Chen CH, Chiu YJ, Chiu HW. Far infrared promotes wound healing through activation of Notch1 signaling. J Mol Med (Berl). 2017 Nov;95(11):1203-1213. doi: 10.1007/s00109-017-1580-y. Epub 2017 Aug 22. PMID: 28831511.