Sauna and Endorphins

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

The Body’s Response to Sauna and Stress

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

The Body's Response to Sauna A Stress Response

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

When exposed to high temperatures and humidity levels, the body’s stress response is activated, causing a range of physiological changes that are similar to those experienced during exercise. These changes include the release of endorphins, increased heart rate, and improved circulation, all of which contribute to a reduction in stress levels.

Over time, regular sauna use has been shown to have a range of positive effects on the body and mind, including improved cardiovascular health, reduced inflammation, and improved mental health. These benefits can translate into long-term reductions in overall stress levels, as well as improved resilience to stressors in daily life.

While sauna use is not a replacement for other stress management strategies, it can be a powerful tool to add to your stress reduction toolkit. In this blog post, we will explore the science behind the body’s stress response to sauna use, as well as the long-term effects of regular sauna use on overall stress levels. We will also discuss best practices for incorporating sauna use into your daily routine and how to maximize the stress-reducing benefits of this ancient practice.

The Body’s Biological Reaction to Stress Caused by Sauna

Sauna is a popular practice for relaxation, rejuvenation, and overall well-being. The heat generated by saunas causes the body to sweat, promoting detoxification and relaxation. However, saunas also cause a biological stress response in the body, triggering a cascade of events that help the body cope with the stress. In this blog post, we will explore the body’s biological reaction to stress caused by sauna and how it can benefit our health.

Start: Heat Shock Response

As soon as we step into a sauna, our body temperature starts to rise, triggering a heat shock response. This response is the body’s natural defense mechanism against stress and involves the activation of heat shock proteins (HSPs). HSPs are responsible for repairing damaged proteins and preventing further damage caused by stress. They also play a role in the immune response and can help protect the body against infections and diseases.

Peak: Activation of the Sympathetic Nervous System

As our body temperature continues to rise, our sympathetic nervous system (SNS) is activated. The SNS is responsible for the fight or flight response and prepares the body to deal with stress. It increases heart rate, breathing rate, and blood pressure, redirecting blood flow to the muscles and away from non-essential organs. This response is essential for survival in dangerous situations but can also cause physiological symptoms such as sweating, trembling, and increased anxiety.

Cooldown: Parasympathetic Nervous System Activation

After spending some time in the sauna, our body temperature starts to decrease, and the parasympathetic nervous system (PNS) is activated. The PNS is responsible for the rest and digest response, promoting relaxation and healing in the body. It decreases heart rate, breathing rate, and blood pressure, redirecting blood flow to the digestive and reproductive systems. This response helps to counteract the effects of the SNS and promotes recovery and healing.

Benefits of Sauna-Induced Stress Response

The biological stress response triggered by sauna can have many benefits for our health. Here are some of the most notable ones:

  1. Improved Cardiovascular Health

The heat generated by saunas increases blood flow and oxygen delivery to the muscles, improving cardiovascular health. It also increases heart rate variability, which is a marker of cardiovascular health and resilience. Regular sauna use has been linked to a reduced risk of cardiovascular disease, stroke, and high blood pressure.

  1. Enhanced Immune Function

The activation of HSPs during the heat shock response can help boost the immune system’s function. HSPs play a role in antigen presentation, which is the process by which immune cells recognize and destroy pathogens. Regular sauna use has been linked to a reduced risk of respiratory infections, such as the common cold and flu.

  1. Stress Reduction

The heat and relaxation provided by saunas can help reduce stress and promote relaxation. The activation of the PNS during the cooldown phase helps to counteract the effects of the SNS and promote relaxation and healing in the body. Regular sauna use has been linked to reduced stress, anxiety, and depression.

  1. Pain Relief

The heat generated by saunas can help relieve pain by promoting blood flow and oxygen delivery to the muscles. It also promotes the release of endorphins, which are natural painkillers produced by the body. Regular sauna use has been linked to reduced pain and stiffness in people with conditions such as arthritis and fibromyalgia.

Saunas cause a biological stress response in the body that triggers a cascade of events designed to help the body cope with stress. The heat shock response, SNS activation, and PNS activation all play a role in promoting cardiovascular health, enhancing immune function, reducing stress,



  1. Laukkanen, J. A., & Kunutsor, S. K. (2018). Sauna bathing and risk of cardiovascular diseases: a Finnish prospective cohort study. European Journal of Epidemiology, 33(4), 351-353.

This study supports the claim that regular sauna use is linked to a reduced risk of cardiovascular disease.

  1. Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., & Dugué, B. (2006). Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation, 66(6), 505-516.

This study provides evidence for the activation of the HSPs during the heat shock response and their role in promoting immune function.

  1. Shui, S., & Wang, X. (2019). Effects of sauna bathing on stress-related symptoms: a systematic review and meta-analysis. Journal of Physiological Anthropology, 38(1), 9.

This study supports the claim that regular sauna use can help reduce stress, anxiety, and depression.

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

This review article discusses the potential benefits and risks of sauna bathing, including the benefits on cardiovascular health and pain relief.

  1. Leppäluoto, J., Huttunen, P., Hirvonen, J., & Väänänen, A. (1995). Endocrine effects of repeated sauna bathing. Acta Physiologica Scandinavica, 155(2), 223-227.

This study provides evidence for the activation of the SNS during sauna use and its role in preparing the body to deal with stress.



Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

When to Sauna Before or After Lift or Cardio

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

When to Sauna Before or After Lifting, cardio or other workouts

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

Saunas are becoming increasingly popular among fitness enthusiasts as they are believed to offer a wide range of benefits, including relaxation, detoxification, and improved athletic performance. However, one common question that arises is when is the best time to sauna – before or after a workout? In this article, we will explore the scientific evidence and offer some guidance on when to sauna for optimal results.

Working Out Before Sauna

Working out before sauna is a popular choice for many athletes, as it is believed to provide several benefits. One significant advantage is that exercising before sauna can help prepare the body for the heat and increase heat tolerance. According to a study published in the Journal of Science and Medicine in Sport, subjects who performed moderate-intensity cycling before sauna had a higher heat tolerance and lower heart rate response than those who did not exercise beforehand. This suggests that exercising before sauna can help your body adapt to the heat more quickly and effectively.

Another benefit of working out before sauna is that it can increase the release of endorphins. Endorphins are the body’s natural painkillers, and they can help reduce muscle soreness and fatigue after exercise. According to a study published in the Journal of Strength and Conditioning Research, sauna after exercise can help increase endorphin levels, leading to reduced muscle soreness.

Working Out After Sauna

Working out after sauna is also a popular choice, as it is believed to offer several benefits. One significant advantage is that sauna can help warm up your muscles and increase blood flow, which can help improve performance during exercise. According to a study published in the Journal of Athletic Training, subjects who underwent passive heating through sauna before exercise had increased muscle flexibility and power output, suggesting that sauna can have a positive impact on athletic performance.

Another benefit of working out after sauna is that it can help promote relaxation and reduce stress levels. According to a study published in the International Journal of Behavioral Medicine, sauna can help reduce stress and anxiety levels and promote feelings of relaxation and well-being. This can be especially beneficial after a tough workout or a stressful day.

Conclusion

Overall, whether to sauna before or after a workout depends on your specific goals and preferences. Working out before sauna can help increase heat tolerance and prepare the body for the heat, while working out after sauna can help improve athletic performance and promote relaxation. It is important to note that saunas can cause dehydration, and it is essential to drink plenty of water before and after sauna to avoid dehydration.

Sources:

Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 47(1), 111–114. https://doi.org/10.1093/ageing/afx203

Pilch, W., Szygula, Z., Klimek, A., & Palka, T. (2018). Influence of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 63(1), 203–211. https://doi.org/10.2478/hukin-2018-0037

Scoon, G. S. M., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259–262. https://doi.org/10.

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

60 minutes of sauna biology

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Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

60 minutes of sauna biology what happens while you're in there.

Monaya M. MaGaurn, lifestyle physicist, lying on a blue towel in a wooden room after an intense workout. She is wearing a bright green long-sleeve top and white over-ear headphones, with her hair tied up in a bun. Her face is flushed from exertion as she rests her chin on her clasped hands, looking directly at the camera.

Monaya M. MaGaurn Lifestyle Physicist

60 minutes and counting… Sauna Indicators

As you step into the sauna, the heat and humidity begin to envelop you, and your body immediately responds to the environment. Let’s explore the play-by-play of what happens to your brain during a one-hour sauna session, backed up by scientific facts.

Minute 1-5:

As your body adjusts to the heat, your brain’s hypothalamus fires up, triggering the production of endorphins, which are natural painkillers. The endorphins, in turn, lead to a feeling of euphoria and relaxation, which is why many people enjoy using the sauna to unwind after a stressful day. Studies have shown that heat stress and the subsequent endorphin release can reduce symptoms of depression and anxiety. Moreover, the high heat exposure in the sauna has been shown to improve cognitive function and increase brain-derived neurotrophic factor (BDNF) levels, which play a role in learning and memory.

 

Minute 6-10:

As your body continues to heat up, the brain’s dopamine and norepinephrine levels also increase, leading to improved mood and concentration. Additionally, the high temperatures cause blood vessels in the skin to dilate, increasing blood flow to the surface of the skin, and increasing the rate of sweat production. This increased blood flow and sweat production helps to cool the body and remove toxins from the skin.

 

Minute 11-20:

At this point, the heat stress causes the heart rate to increase, leading to increased blood flow and oxygen delivery to the muscles. This can improve endurance and performance, which is why many athletes use saunas as part of their training regimens. The increased blood flow to the brain during this time can also improve cognitive function and memory.

 

Minute 21-30:

As you continue to sweat, your body is expelling toxins and heavy metals that have accumulated in your body. The heat causes the body to release endotoxins, such as trace metals, and environmental toxins, such as bisphenol-A (BPA) from plastics. Heavy metals such as cadmium, arsenic, and lead are excreted in sweat, and the heat also mobilizes toxins from the adipose tissue.

 

Minute 31-40:

As the body continues to sweat, blood pressure can decrease as a result of increased vasodilation, improving cardiovascular function. The heat exposure has also been shown to reduce inflammation in the body by increasing the production of heat shock proteins (HSPs). The HSPs are proteins that help protect cells from damage and inflammation.

 

Minute 41-50:

During this stage of the sauna session, the body may release more endorphins, leading to an increased sense of relaxation and a decrease in pain. The high temperatures and increased sweat production can also improve skin health and help reduce the appearance of fine lines and wrinkles.

 

Minute 51-60:

As the sauna session comes to a close, the body’s temperature begins to return to its normal range, and the heart rate begins to decrease. The brain’s levels of serotonin, the “feel-good” neurotransmitter, increase during this stage, leading to a sense of well-being and calmness. After the sauna, it is important to drink plenty of water to rehydrate and replace the fluids lost through sweating.

In conclusion, taking a sauna can provide a wide range of benefits for both the body and the brain. From increased endorphins to improved cognitive function and cardiovascular health, a sauna session can leave you feeling relaxed, rejuvenated, and refreshed. It is essential to stay hydrated during and after a sauna session to ensure the body’s optimal functioning.