Science

Studies show that saunas help lower cholesterol, improve blood pressure, decrease the risk of heart attack and cardiovascular disease.

Research indicates that individuals who used a sauna 2–3 times per week experienced a 27% lower mortality rate from cardiovascular disease compared to those who used it only once weekly. Even more striking, sauna use 4–5 times per week was linked to a 50% lower mortality rate from cardiovascular disease.

A sauna session elevates heart rate to 100–150 BPM, mimicking the effects of cardiovascular exercise—without the physical wear and tear on the body.

Two 20-minute sauna sessions per week at 80 °C can boost human growth hormone (HGH) levels, supporting increased muscle mass, weight loss, bone density, energy, brain function, exercise capacity, and temperature regulation.

This effect is part of hyperthermic conditioning—the body’s physiological adaptation to repeated heat exposure. It improves blood flow to muscles, delivering more oxygen, glucose, fatty acids, and nutrients. The result: faster muscle recovery, reduced soreness, and enhanced performance through better circulation and flexibility.

In one study, participants who completed 30-minute sauna sessions twice a week for three weeks improved their time to exhaustion while running by 32%.

Using sauna for 15 minutes every other day improved sleep efficiency by 18%, as measured by increased time spent in deep sleep and longer overall sleep duration.

In the sauna, the body releases heavy metals and toxins—including mercury, BPA, and phthalates—through sweat. These toxins are most concentrated in the fatty tissue just beneath the skin’s surface. Heat from the sauna excites the water molecules surrounding fat cells, helping to break them down and flush out the stored chemicals.

Hot and cold stimulate hormone production and release. 

Norepinephrine (NE) can jump 3x when sauna users push themselves to the edge of their heat tolerance (20-30 mins). NE in the brain is a neurotransmitter that enhances focus, attention and improves mood. In the body NE is a powerful hormone decreasing inflammation system wide. 

Prolactin is a hormone that aids in myelin growth. Myelin makes the brain function faster, a critical feature in repairing nerve cell damage. Endorphins, dopamine, serotonin, and oxytocin induce euphoria while boosting energy levels, calmness, and pain tolerance. 

Saunas also reduce high cortisol levels, which are often linked to depression, chronic stress and increased belly fat. 

It triggers the release of endorphins, creating a natural sense of euphoria, and can raise dopamine levels by up to 250%, enhancing focus, motivation, and mental clarity for hours. Over time, regular cold exposure helps lower cortisol (the stress hormone), supports a calmer baseline mood, and improves sleep quality, all of which strengthen emotional resilience and overall well-being.

Cold water immersion 3x per week for 6 weeks has been shown to increase white blood cell count, cytotoxic T lymphocytes (active in killing cancer cells), and other beneficial immune cells.

Metabolism is stimulated through thermogenesis, the process of producing body heat from energy stored in muscle tissue. This can occur through contractions that cause shivering, and later through Non-shivering thermogenesis once shivering subsides.

A calorie is the amount of energy required to heat one gram of water by one degree Celsius—hence the term “burning” calories. During exercise or hot and cold exposure, your body burns calories as it works to restore optimal temperature. After cold immersion, this reheating process significantly increases energy expenditure.

A 2 minute cold plunge in water 4-6C can yield up to a 5x jump in norepinephrine ( NE) NE is known for its anti-inflammatory properties. 

Athletes use cold water therapy for reducing post-exercise muscle stiffness, delayed onset muscle soreness, eliminating fatigue, decreasing exercise-induced muscle damage, and recovering sports performance.

Cold exposure activates genetic anti-oxidizing systems (far stronger than supplemental antioxidants) such as glutathione reductase and superoxide dismutase to counteract Reactive Oxygen Species (ROS). ROS are always present, and damage cells in the body, including DNA. Cold exposure for 20 days doubled glutathione and increased superoxide dismutase by ~43%.

Controlled slow breathing (taking less than 10 breaths per minute) increases feelings of relaxation, vigor and alertness. It decreases anxiety, depression, anger and confusion.

Deep, rhythmic breathing expands the diaphragm, relaxes the body, and gently massages the lymphatic system, aiding in the elimination of toxins. It also increases blood flow, opens lung tissue, and strengthens the lungs—further enhancing the body’s ability to release toxins. Practices like breathwork that reduce stress can also improve immune function.

Breathwork is known to reduce muscle tension and allow the blood vessels to open up which improves the circulation of oxygen. In just 5-10 minutes of controlled breathing a day, breathwork can lower blood pressure and overall stress levels. 

Within 10 sessions of slow breathing, biofeedback is improved, strengthening heart rate variability (HRV). HRV reflects how adaptable your body is to its changing needs. High HRV is an indicator of strong mental and physical health. Slow breathing techniques enhance autonomic, cerebral and psychological flexibility, increasing parasympathetic activity. To learn more on HRV, check out this article. 

Breathwork is an effective tool for enhancing lung capacity,strengthening respiratory muscles and the lungs. Slow and deep breathing can relax muscles in the intestinal tract to promote absorption and digestion. Activating the diaphragm creates a gentle massaging action for the intestines and stomach, which can reduce abdominal pain, urgency, bloating and constipation.

Breathing exercises have a significant effect on pulmonary function improving inspiratory muscle strength. Studies also show diaphragm taping with breathing exercises increases muscle tone.