Infrared Saunas and Blood Pressure: What You Need to Know
Nearly half of American adults have high blood pressure. That number is staggering when you stop and think about it. And most people don’t feel a thing until something goes wrong.
High blood pressure, or hypertension, is often called the “silent killer” for good reason. It quietly damages your arteries, strains your heart, and increases your risk of stroke and heart attack. The standard advice is always the same: eat less salt, exercise more, take your medications. All good suggestions. But what if there was something else you could do? Something that feels like a reward instead of a chore?
Turns out, there might be. A growing body of research shows that regular sauna use, particularly far infrared sauna therapy, can have real, measurable effects on blood pressure. Not as a replacement for medical care, but as a powerful complement to it.
A quick note before we go further: Yes, the team here at High Tech Health includes doctors, certified health practitioners. But we’re not your doctor. We don’t know your medical history, your medications, or what’s going on with your body. What we’re sharing here is a summary of some of the published research we’ve found on saunas and blood pressure. It’s not medical advice, and it’s not a substitute for talking to your own healthcare provider. If you have high blood pressure or any cardiovascular concerns, please have a conversation with your doctor before making changes to your routine. We’re here to share information, not to tell you what to do with it.
What Happens to Your Blood Pressure in a Sauna
When you sit in an infrared sauna, your body starts to heat up from the inside out. Unlike traditional saunas that heat the air around you, far infrared saunas use radiant heat that penetrates your skin and warms your core directly. Your body responds the same way it would to moderate exercise.
Your blood vessels dilate. This is called vasodilation, and it’s the body’s way of releasing heat. When your vessels expand, blood flows more freely. Resistance drops. Your heart doesn’t have to work as hard to push blood through your system.
The result? Blood pressure goes down.
This isn’t just theory. Researchers have measured it. A 2018 study published in the European Journal of Preventive Cardiology found that a single 30-minute sauna session at 73°C (about 163°F) reduced systolic blood pressure by an average of 7 mmHg. The effect lasted at least 30 minutes after leaving the sauna. That’s a meaningful drop from just one session.
The Long-Term Picture Is Even More Impressive
Short-term benefits are nice. But what really matters is what happens over months and years of regular use.
The most compelling research comes from Finland, where saunas are part of daily life. The Kuopio Ischemic Heart Disease Risk Factor Study followed 1,621 middle-aged men for nearly 25 years. Researchers tracked their sauna habits and monitored who developed hypertension over time.
The findings, published in the American Journal of Hypertension in 2017, were striking. Men who used a sauna 2-3 times per week had a 24% lower risk of developing high blood pressure compared to those who used one just once a week. Men who went 4-7 times per week had a 46% lower risk. That’s nearly half the risk, just from regular sauna bathing.
The same research group found that frequent sauna use was associated with reduced risk of fatal cardiovascular events, stroke, and even dementia. The connection to blood pressure may explain a lot of these benefits. When you keep your blood pressure in a healthy range, you protect your heart, your brain, and your entire vascular system.
What About Far Infrared Saunas Specifically?
Most of the Finnish research used traditional dry saunas at high temperatures (80-100°C). But far infrared saunas operate at much lower temperatures (typically 45-65°C or 113-149°F) and may actually be better suited for people concerned about cardiovascular health.
Japanese researchers pioneered a technique called Waon therapy, which uses far infrared saunas at around 60°C for 15-minute sessions. Their work, published across numerous peer-reviewed journals, demonstrated improvements in vascular function, reduced blood pressure, and better outcomes for patients with congestive heart failure.
A clinical study from the University of Missouri-Kansas City found that far infrared sauna sessions three times per week for 30 minutes each led to lower blood pressure readings. The researchers concluded that the sauna dilated blood vessels and improved circulation, promoting healthier blood pressure levels.
Another study looked at people with Type 2 diabetes, a population at high risk for cardiovascular problems. After three months of using a far infrared sauna three times weekly for 20 minutes, participants saw their systolic blood pressure drop by an average of 6.4 mmHg. No adverse events were reported. The study, published in the Canadian Journal of Diabetes, concluded that far infrared sauna use may be beneficial for lowering blood pressure with excellent adherence rates.
A 2009 review published in Canadian Family Physician examined the existing evidence on far infrared saunas and cardiovascular risk factors. The authors found “limited moderate evidence supporting FIRS efficacy in normalizing blood pressure” and noted that the cardiovascular demand of far infrared sauna use is similar to walking at a moderate pace, making it accessible for people who can’t exercise due to physical limitations.
How Does It Actually Work?
Several mechanisms appear to be at play:
Vasodilation: Heat causes blood vessels to relax and widen. This reduces peripheral resistance and allows blood to flow more easily.
Improved endothelial function: The endothelium is the inner lining of your blood vessels. Regular heat exposure appears to improve how well these cells function, helping them regulate blood pressure more effectively over time.
Reduced arterial stiffness: Stiff arteries contribute to high blood pressure. Studies have shown that sauna bathing can improve arterial compliance, making your vessels more flexible.
Autonomic nervous system effects: Regular sauna use may help shift the balance between your sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) nervous systems. This promotes relaxation and stress reduction, both of which benefit blood pressure.
Reduced inflammation: Chronic inflammation contributes to cardiovascular disease. Research from the Finnish cohort studies showed that frequent sauna users had lower levels of C-reactive protein, a marker of systemic inflammation. We’ve written more about managing chronic inflammation with regular sauna use elsewhere on our blog.
The Combination Effect: Sauna Plus Exercise
Here’s where things get interesting. A 2022 randomized controlled trial published in the American Journal of Physiology compared three groups: exercise alone, sauna alone, and exercise combined with sauna.
The combination group saw the biggest benefits. Systolic blood pressure dropped by 8 mmHg more in the exercise-plus-sauna group compared to exercise alone. They also saw greater improvements in cardiorespiratory fitness and total cholesterol levels.
This suggests that sauna bathing isn’t just a substitute for exercise. It’s a complement. If you’re already active, adding regular sauna sessions could give you an extra edge. And if exercise is difficult for you, sauna therapy provides some similar cardiovascular benefits in a more accessible way.
A Word of Caution
Sauna use is generally safe for most people, including those with stable cardiovascular conditions. But there are some important considerations:
If you take blood pressure medications, be aware that the combination of medication and sauna-induced vasodilation could cause your pressure to drop too low. This might lead to dizziness or lightheadedness, especially when standing up. Don’t take antihypertensive medications right before a sauna session.
If you have unstable angina, recent heart attack, severe aortic stenosis, or decompensated heart failure, sauna use is not recommended without specific clearance from your cardiologist.
Alcohol and saunas don’t mix. Finnish researchers found that combining alcohol with sauna use significantly increased the risk of adverse events. Save the beer for after you’ve cooled down and rehydrated.
Most importantly, talk to your doctor before starting any new health practice, especially if you have existing heart conditions or are on medications. Bring them the research. Most physicians are supportive once they understand the evidence.
Practical Guidance for Getting Started
If you’re new to infrared saunas, the key is to start slow and listen to your body. We’ve put together a comprehensive guide for safe sauna use for beginners, but here are the basics:
Start with shorter sessions of 10-15 minutes at lower temperatures. You can gradually work up to 20-30 minutes as your body adapts.
Stay hydrated. Drink water before, during, and after your session. You’ll sweat more than you realize.
Aim for consistency. The research showing the best results involved regular use, not occasional sessions. Three to four times per week seems to be a sweet spot for cardiovascular benefits. We discuss how often to use an infrared sauna in more detail in another article.
Give yourself time to cool down afterward. Don’t jump straight into a cold shower or rush out the door. Let your body temperature normalize gradually.
For seniors or those with health conditions, far infrared saunas offer a gentler experience than traditional high-heat saunas. The lower operating temperature makes them more tolerable while still delivering therapeutic benefits.
The Bottom Line
Blood pressure management is about more than pills and restrictions. It’s about creating a lifestyle that supports cardiovascular health. Regular sauna bathing, backed by decades of research, appears to be one piece of that puzzle.
The Finnish studies tell a compelling story: people who make sauna a regular habit have significantly lower rates of hypertension. The Japanese research on far infrared saunas shows promise for those who need a gentler approach. And the mechanistic studies help explain why heat therapy works.
An infrared sauna won’t cure high blood pressure. If your doctor has prescribed medication, keep taking it. But adding regular sauna sessions to your routine may help support healthy blood pressure levels, improve your vascular function, and reduce your long-term cardiovascular risk.
And unlike a lot of health interventions, it actually feels good.
If you’d like to learn more about the many benefits of infrared sauna therapy or explore our line of Transcend infrared saunas, we’re here to help. Our team includes doctors, chiropractors, and health practitioners who can answer your questions and help you decide if infrared sauna therapy is right for you.
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References
- Zaccardi F, Laukkanen T, Willeit P, Kunutsor SK, Kauhanen J, Laukkanen JA. Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. American Journal of Hypertension. 2017;30(11):1120-1125.
- Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. 2015;175(4):542-548.
- Lee E, Kolunsarka IA, Kostensalo J, et al. Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2022;323(3):R289-R299.
- Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: Summary of published evidence. Canadian Family Physician. 2009;55(7):691-696.
- Biro S, Masuda A, Kihara T, Tei C. Clinical implications of thermal therapy in lifestyle-related diseases. Experimental Biology and Medicine. 2003;228(10):1245-1249.
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. 2018;93(8):1111-1121.
- Beever R. Do Far-Infrared Saunas Have Cardiovascular Benefits in People with Type 2 Diabetes? Canadian Journal of Diabetes. 2010;34(2):113-118.
- Laukkanen JA, Jae SY, Kauhanen J, et al. The interplay between systolic blood pressure, sauna bathing, and cardiovascular mortality in middle-aged and older Finnish men: a cohort study. The Journal of Nutrition, Health and Aging. 2023;27(5):348-353.
- Kunutsor SK, Laukkanen T, Laukkanen JA. Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. European Journal of Epidemiology. 2017;32(12):1107-1111.
- Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterial compliance: Findings from a non-randomised experimental study. European Journal of Preventive Cardiology. 2018;25(2):130-138.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before beginning any new health practice, especially if you have existing cardiovascular conditions or take blood pressure medications.
