Sauna Cardiovascular Health

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

Sauna as a Blood Tonic

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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.

Sauna as a Blood Tonic Improving Blood Quality

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

The idea of using saunas as a blood tonic is not new. In fact, the ancient Greeks and Romans used saunas to improve blood flow and treat a variety of health conditions. However, modern research has confirmed that saunas can indeed improve blood circulation and offer a host of other health benefits.

One of the ways saunas improve blood circulation is through vasodilation. When exposed to heat, the blood vessels in the body dilate, which increases blood flow. This increased blood flow delivers more oxygen and nutrients to the cells, which can improve their function. In addition, sauna use can also help to reduce inflammation and improve cardiovascular function.

Research supports the idea that saunas are a blood tonic. For example, a study published in the Journal of Applied Physiology found that sauna use can improve blood flow to the heart and other parts of the body. Another study published in the Journal of Human Hypertension found that regular sauna use can help to lower blood pressure by improving blood vessel function and reducing arterial stiffness.

A review of the scientific literature on sauna use, published in the Journal of Evidence-Based Complementary and Alternative Medicine, found that sauna use can improve blood flow, reduce inflammation, and improve cardiovascular function. Moreover, a study published in the Journal of Clinical Medicine found that sauna use can help to improve endothelial function, which is important for maintaining healthy blood vessels.

Sauna use is also associated with other health benefits, such as improved immune function, better mental health, and reduced risk of chronic diseases. For example, a study published in JAMA Internal Medicine found that regular sauna use is associated with a reduced risk of cardiovascular disease and all-cause mortality.

In addition to the health benefits of sauna use, some sauna goers also like to use supplements to enhance their experience. Two popular supplements are magnesium and chloride. Magnesium can help to relax muscles and reduce stress, while chloride can help to promote hydration and mineral balance in the body.

In conclusion, saunas have been used for thousands of years for relaxation and detoxification. However, modern research has uncovered a new benefit of sauna use: improving blood circulation. Sauna use can help to improve blood flow, reduce inflammation, and improve cardiovascular function. If you are looking for a natural way to boost your health, consider adding sauna use to your routine. And don’t forget to try supplements like magnesium and chloride to enhance your experience!




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

Sauna Effects on an Atomic Level

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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.

Sauna's Effects on an Atomic Level Your Body, The Environment

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

The Particle-Level Difference: Heat Transfer Mechanisms

At the core, the difference between a traditional sauna and an infrared sauna is about how energy is transferred to your body.

  • Traditional Sauna (Convective + Conductive Heating)
     In a hot-rock sauna, heating elements warm stones, which in turn heat the air and water vapor (steam). This hot, humid air surrounds the body, transferring heat primarily through convection (air molecules bumping into your skin) and conduction (direct contact with hot water vapor/condensation on the skin).
    • At the particle level, heated air molecules have higher kinetic energy and collide with your skin, transferring energy.

    • Steam adds an extra layer: water molecules condense on the cooler skin surface, releasing latent heat, which is very effective in raising skin temperature quickly.

    • This external heating raises skin temperature dramatically, which then drives heat deeper into tissues via blood circulation.

  • Infrared Sauna (Radiative Heating)
     Infrared heaters emit electromagnetic waves in the infrared spectrum (typically 3–12 microns for “far infrared”). These waves penetrate a few millimeters into the skin before being absorbed by water molecules, proteins, and lipids in tissues.
    • At the particle level, infrared photons are absorbed by molecular bonds, causing them to vibrate (increased molecular oscillation = heat).

    • Instead of heating the air significantly, energy is transferred directly to tissues. That’s why the ambient air temperature feels milder in an infrared sauna, even though the body is absorbing heat.

Infrared vs. High Heat: Biological and Molecular Responses

  • Skin & Surface Reactions
    • Traditional sauna: Skin heats up rapidly due to hot air and steam contact. Proteins and lipids in the outer skin layers experience elevated thermal stress, triggering sweating. Water vapor condensing on the skin creates a glossy, bread-like crust analogy, much like in baking.

    • Infrared sauna: Heat is deposited deeper before skin gets as hot. Sweating is stimulated more gradually, without the intense external gloss from steam. The sensation is often described as “from the inside out” heating.

  • Circulatory & Thermoregulatory System
    • Traditional sauna: External heat load is high. The cardiovascular system ramps up aggressively to shed heat: vasodilation of skin vessels, increased heart rate, and profuse sweating.

    • Infrared sauna: Heat load is more localized in tissues. Circulation increases, but the body perceives less external thermal stress—hence the lower heart rate and blood pressure response compared to traditional saunas.

  • Cellular Stress Responses
     Both forms of sauna activate heat shock proteins (HSPs), which protect cells from damage and may promote longevity.
    • Traditional saunas induce stronger HSP activation due to higher ambient stress.

    • Infrared may activate HSPs at lower thresholds, but research suggests the effect is milder.

Why It Feels Different: A Chef’s Analogy, Expanded

  • Microwave (Infrared Sauna)
     Like microwaves exciting water molecules in food, infrared photons penetrate and directly heat tissues. The outside environment (air) stays relatively cool, just as a microwave oven doesn’t heat the air inside.

  • Convection Oven (Traditional Sauna)
     Hot air circulates, transferring heat evenly. Like food browning in an oven, your skin gets that steamed, glossy surface as heat builds externally.

  • Wood-Fired Oven (Authentic Sauna Experience)
     The stones + steam element adds complexity—like caramelization and crust formation in bread. The mix of conduction, convection, and radiation makes the experience multi-layered, sensory, and cultural.

Summary: Particle-Level Takeaway

  • Traditional Sauna
    • Heat transfer: convection, conduction, radiation (all three)

    • Particle action: air and water molecules colliding with skin, condensing steam dumping latent heat

    • Effect: intense surface heating, strong cardiovascular and detox response, authentic cultural experience

  • Infrared Sauna
    • Heat transfer: radiation (direct absorption by tissue molecules)

    • Particle action: photons absorbed by molecular bonds, generating vibration/heat deeper in tissues

    • Effect: gentler, more targeted heating, easier to tolerate, unique but less “authentic” heat stress

 

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

Traditional V Infrared

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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.

Traditional or Infrared Sauna A Comparative

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

A Chef’s Thought Process 

The difference between a traditional sauna with elements heating hot rocks and an infrared sauna using waves was explained to me by a chef. He said that an infrared sauna was a microwave oven, a great wood-fired sauna, and a convection oven. That statement explained everything instantly. It also made me want to put a fan in my first sauna build. Rumination on this conversation has gone on for years. Thoughts include an arrangement of cookies on a baking tray like humans in a sauna seating arrangement. The way steam makes your skin all glossy, the way steam makes the skin on bread. The way food comes out of a microwave, the way food comes out of an oven. Was it like that?

As the popularity of saunas continues to grow, the debate between traditional saunas and infrared saunas intensifies. Traditional saunas, also known as hot-rock saunas, have been around for centuries and use heated rocks to generate heat, while infrared saunas use infrared waves to directly heat the body. While both types of saunas have their benefits, scientific evidence suggests that traditional saunas are superior in terms of providing health benefits and an authentic sauna experience.

Traditional saunas are known for their ability to promote cardiovascular health, detoxification, and relaxation. In a study published in the Journal of Human Kinetics, researchers compared the effects of traditional sauna bathing and infrared sauna bathing on cardiovascular health. The study found that traditional sauna bathing resulted in a greater increase in heart rate, blood pressure, and cardiac output than infrared sauna bathing. These changes in cardiovascular function can have a positive impact on overall health and may reduce the risk of cardiovascular disease.

In terms of detoxification, traditional saunas are also more effective than infrared saunas. A study published in the Journal of Environmental and Public Health compared the detoxification effects of traditional and infrared saunas. The study found that traditional saunas were more effective at removing heavy metals from the body than infrared saunas. This is because the high temperature and humidity in traditional saunas cause sweating, which helps to flush toxins out of the body. Infrared saunas, on the other hand, do not produce as much sweating and may not be as effective at removing toxins from the body.

In addition to providing greater health benefits, traditional saunas also offer a more authentic and enjoyable sauna experience. Traditional saunas are often built from wood, which provides a natural and rustic feel. The steam produced by the hot rocks and water creates a relaxing and therapeutic environment that cannot be replicated by an infrared sauna. Traditional saunas are usually larger and offer the opportunity to enjoy a social sauna experience where friends and family can gather together and relax.

Despite the advantages of traditional saunas, infrared saunas have become increasingly popular in recent years due to their convenience and unique health benefits. Infrared saunas are typically smaller and can be easily installed in homes and apartments. The entry cost is also significantly lower alongside convenience in the purchase.

Traditional saunas are built by craftsmen from scratch with large heating elements requiring a chimney or high-watt electrical hookups. Infrareds are plug-and-play.  They also use lower temperatures than traditional saunas, making them more comfortable and accessible to those who cannot tolerate the high heat of traditional saunas. See introduction to Sauna here 🙂 Infrared saunas are also believed to have unique health benefits, including improved skin health, pain relief, and weight loss.

However, the scientific evidence supporting the unique health benefits of infrared saunas is still limited. While some studies have shown that infrared saunas can improve skin health and promote relaxation, the evidence is not as strong as that for traditional saunas. In addition, the lower temperatures used in infrared saunas may not be as effective at promoting cardiovascular health and detoxification as the high temperatures used in traditional saunas.

While infrared saunas may be more convenient and offer some unique health benefits, they cannot replicate the full spectrum of benefits provided by traditional saunas. Therefore, for those seeking the most authentic and beneficial sauna experience, traditional saunas remain the best option. Accessibility plays a part in sauna culture. Traditional saunas with in a home are a unique special thing. Please count your blessings if you were fortunate enough to grow up or live in a household with one. Great saunas are usually found in athletic clubs, spas and the best gyms. The Scandahoovian is out in full force when I’m on the road with Sarge.  My homebase sauna is special for me, but I love visiting others and sharing where you can find the best sauna in your area. 

In summary, the difference between traditional and infrared saunas is significant. Traditional saunas offer greater cardiovascular benefits, detoxification, and a more authentic sauna experience, while infrared saunas are more convenient and offer some unique health benefits. However, scientific evidence suggests that traditional saunas are superior in terms of providing health benefits and an authentic sauna experience. Ultimately, the choice between traditional and infrared saunas will depend on individual preferences and needs. Regardless of which type of sauna one chooses, it is important to use caution and follow proper safety protocols to ensure a safe and enjoyable sauna experience.

 

References:

  1. Laukkanen, T., & Laukkanen, J. A. (2018). Sauna bathing and cardiovascular health: Implications for aging. Journal of human kinetics, 61(1), 49-57.
  2. Sears, M. E., & Kerr, K. J. (2012). Arsenic, cadmium, lead, and mercury in sweat: a systematic review. Journal of environmental and public health, 2012.
  3. Janssens, P. L. H. R., et al. (2019). Infrared Sauna in Patients With Rheumatoid Arthritis and Ankylosing Spondylitis—A Pilot Study Showing Good Tolerability, Short-term Improvement of Pain and Stiffness, and a Trend towards Long-term Beneficial Effects. International Journal of Rheumatology, 2019.
  4. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American journal of medicine, 110(2), 118-126.
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.