Both traditional and infrared saunas are well known for supporting relaxation and detoxification, but emerging research has also shown promise for respiratory wellness. 

How Saunas Help and Supporting Research

  • Reduced Airway Inflammation: Saunas (especially infrared saunas) help calm excessive inflammation allowing for deeper, fuller breathing, and more oxygen uptake. (1)
  • Immune and Allergy Support: Enhanced white-cell activity, reduction of incidence of infections such as the common cold, and histamine regulation. (2)(3)(4)
  • Airway Relaxation and Mucus Clearance: Relaxes bronchial muscles, loosens congestion, facilitates mucus drainage, and makes breathing easier. (5)
  • Circulation and Oxygen Delivery: Improved peripheral circulation aids nutrient and oxygen transport to respiratory tissues. (6)
  • Stress Support: Infrared sauna use can reduce cortisol, activate parasympathetic calm, thus indirectly supporting respiratory resilience. (7)
  • Reduced risk of respiratory diseases: Frequent sauna sessions may be associated with a reduced risk of both acute and chronic respiratory conditions. (8)(9)

Who Can Benefit

Truly everyone, even if you are not currently experiencing respiratory conditions, but especially individuals with mild asthma, chronic sinusitis, seasonal allergies, or chronic bronchitis may experience improvements in symptoms and breathing comfort. 

Here at High Tech Health we have heard hundreds of reports from our customers mentioning reduced congestion, easier airflow, and relaxed chest tightness. However, saunas must not replace prescribed treatment and are not appropriate during acute respiratory infections or severe exacerbations.

How to Maximize Respiratory Benefits

  • Add breathing exercises: Try deep belly or box breathing inside the sauna to reinforce airway openness and calm. Our Transcend Smart Sauna comes with guided breathing programs to make this process even easier!
  • Consider aromatherapy: Using essential oils like eucalyptus can open airway passages and allow for deeper breathing. Learn more about essential oils and aromatherapy here. 
  • Track progress: Note your level of ease of breathing, congestion, or frequency of respiratory flare‐ups.
  • Be consistent: Benefits are cumulative and become more noticeable after several weeks of regular use.
  • Hydrate thoroughly: Drink water before, during, and after to prevent airway dehydration.
  • Ventilate the sauna air: High Tech Health saunas are the ONLY sauna on the market with a fan that actively vents out the carbon dioxide you are breathing out and lets in oxygen. In fact, our fan maintains a 46% lower concentration of carbon dioxide during your session compared to standard passive ventilation. 
  • Get an indoor air filter: This will take out particulates in the air such as dust, mold spores, and others which impede respiratory health and then need to be detoxed out during sauna sessions. Learn more about the importance of indoor air quality here.  
  • Detoxify: Because our patented heaters are proven to heat you 34% faster than saunas with carbon heaters, you will remove more toxins through your sweat such as heavy metals, plastics, pesticides, mold spores, etc. which all inhibit optimal lung and respiratory function.
Relaxing in a High Tech Health Sauna

Summary

While both traditional and infrared saunas show strong, large‑scale evidence of respiratory benefits, infrared saunas present a more tolerable option for many people. The warmth, improved circulation, anti‑inflammatory effects, and ability to support deep breathing make infrared sessions a proven complementary strategy for supporting lifelong respiratory health, especially when paired with other healthy lifestyle practices. 

References

  1. Laukkanen JA, Laukkanen T. Sauna bathing and systemic inflammation. Eur J Epidemiol. 2018 Mar;33(3):351-353. doi: 10.1007/s10654-017-0335-y. Epub 2017 Dec 5. PMID: 29209938.
  2. Ernst E, Pecho E, Wirz P, Saradeth T. Regular sauna bathing and the incidence of common colds. Ann Med. 1990;22(4):225-7. doi: 10.3109/07853899009148930. PMID: 2248758.
  3. Kunutsor SK, Laukkanen T, Laukkanen JA. Frequent sauna bathing may reduce the risk of pneumonia in middle-aged Caucasian men: The KIHD prospective cohort study. Respir Med. 2017 Nov;132:161-163. doi: 10.1016/j.rmed.2017.10.018. Epub 2017 Oct 23. PMID: 29229091.
  4. Kunbootsri N, Janyacharoen T, Arrayawichanon P, Chainansamit S, Kanpittaya J, Auvichayapat P, Sawanyawisuth K. The effect of six-weeks of sauna on treatment autonomic nervous system, peak nasal inspiratory flow and lung functions of allergic rhinitis Thai patients. Asian Pac J Allergy Immunol. 2013 Jun;31(2):142-7. doi: 10.12932/AP0262.31.2.2013. PMID: 23859414.
  5. Nieminen MM. Attenuation of exercise induced asthma by local hyperthermia. Thorax. 1993 Apr;48(4):411. doi: 10.1136/thx.48.4.411-c. PMID: 8511747; PMCID: PMC464452.
  6. 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.
  7. Chang M, Ibaraki T, Naruse Y, Imamura Y. A study on neural changes induced by sauna bathing: Neural basis of the “totonou” state. PLoS One. 2023 Nov 27;18(11):e0294137. doi: 10.1371/journal.pone.0294137. PMID: 38011189; PMCID: PMC10681252.
  8. Kunutsor SK, Laukkanen T, Laukkanen JA. Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. Eur J Epidemiol. 2017 Dec;32(12):1107-1111. doi: 10.1007/s10654-017-0311-6. Epub 2017 Sep 13. PMID: 28905164.
  9.  Kunutsor SK, Laukkanen JA. Frequent sauna bathing may reduce chronic obstructive pulmonary disease risk: A prospective study. Eur J Clin Invest. 2023 May;53(5):e13940. doi: 10.1111/eci.13940. Epub 2022 Dec 27. PMID: 36541049.