Do Saunas Lower Blood Pressure? What Science Says About Heat and Heart Health

Can sitting in a sauna really help your blood pressure? You might be surprised at what the research says. If you’ve ever stepped out of a sauna feeling calmer and more relaxed, that effect may be more than just in your head — it could be working in your heart and arteries, too.

In this article, we’ll break down what science says about how sauna use affects blood pressure, whether it’s safe for people with hypertension, and how often you should use a sauna to see real cardiovascular benefits.

Quick Answer: Can Saunas Lower Blood Pressure?

Yes. Regular sauna use has been shown to help lower blood pressure in both healthy adults and people with hypertension. Studies suggest that heat exposure can improve blood vessel function, increase circulation, and reduce arterial stiffness — all of which support healthier blood pressure levels.

What the Research Says

Finnish Study: Fewer Sauna Sessions = Higher Risk of High Blood Pressure

One of the most well-known studies on sauna and heart health comes from the University of Eastern Finland. In a 2017 study of over 1,600 men aged 42 to 60:

Men who used the sauna 4–7 times per week had a 46% lower risk of developing high blood pressure compared to those who only used it once per week.
— Laukkanen et al., 2017, American Journal of Hypertension

Heat = Vasodilation = Lower Pressure

When your body heats up, your blood vessels dilate (called vasodilation), which:

• Improves circulation

• Reduces vascular resistance

• Temporarily lowers blood pressure

This is similar to how moderate aerobic exercise benefits the cardiovascular system.

Are Saunas Safe for People with High Blood Pressure?

For most people with stable hypertension, saunas are not only safe — they may be beneficial. That said, there are some precautions:

• Don’t go in dehydrated

• Avoid very high heat (over 200°F) if you're new to sauna use

• Limit sessions to 15–20 minutes

• Cool down gradually — avoid jumping straight into cold water

• Always talk to your doctor first, especially if you’re on blood pressure medications

How Often Should You Use a Sauna for Blood Pressure Benefits?

Based on current research:

• 3–5 sessions per week appears to be ideal

• Aim for 15–20 minutes per session at around 150–170°F (65–77°C)

• Consistency is key — benefits build up over time, not instantly

And remember: with a portable sauna like SaunaBox, you don’t need a gym membership or thousands of dollars to sweat for your heart.

Sauna vs. Exercise: A Supportive Pair

Don’t ditch your workouts just yet. Saunas and exercise work best together. A sauna session after physical activity can:

• Help regulate blood pressure post-exercise

• Support faster muscle recovery

• Reduce cortisol (your stress hormone)

In fact, using a sauna post-workout may help bring your blood pressure down more quickly, especially if you tend to spike during intense training.

Bottom Line: Are Saunas Good for Blood Pressure?

Yes — regular sauna use may lower blood pressure, improve circulation, and reduce cardiovascular risk over time. It's a natural, relaxing way to support heart health — especially when paired with proper hydration, a healthy diet, and physical activity.

If you’re managing high blood pressure and looking for a science-backed way to support your heart, a sauna might just be the warm habit your health routine is missing.

🔗 Sources:

• Laukkanen JA et al. (2017). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Am J Hypertens. Link
  

• Stanhewicz, A. E., & Wong, B. J. (2022). Heat therapy improves cutaneous microvascular function: A systematic review and meta-analysis. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 323(2), R173–R183. https://doi.org/10.1152/ajpregu.00076.2022 Link

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