Sauna has limited evidence for heart health and blood pressure. The research so far is small, short or shows a link, not proof.
What it is
Sitting in a hot room, usually 70-100 °C in a Finnish sauna, for a short time. People often cool down afterwards.
What the research says
- Heart and blood vessels: In one Finnish study of 2,315 middle-aged men followed for about 20 years, those who used a sauna 4-7 times a week had fewer sudden heart deaths than those who went once a week. It included only men from one region and shows a link, not proof. Few good trials exist, so more and stronger research is needed. Limited evidence · Laukkanen et al., 2015 · Laukkanen et al., 2018
- Blood pressure: In one small trial (47 people, 8 weeks), adding a 15-minute sauna after exercise lowered blood pressure more than exercise alone. It was small and short. Limited evidence · Lee et al., 2022
Is it safe?
Don't use a sauna if you have unstable chest pain (angina), have recently had a heart attack or have severe aortic stenosis. Most people with stable heart conditions cope well, but check with your doctor first. Avoid alcohol before and during a sauna. Hannuksela and Ellahham, 2001
Heat can lower your blood pressure. Stand up slowly afterwards, and take extra care if you take blood-pressure medicines or often feel faint. Kukkonen-Harjula and Kauppinen, 2006
If you're pregnant, especially in the first months, it's best to avoid saunas and hot tubs. Talk to your midwife or doctor. ACOG, 2021
Children feel the heat more: keep their time short and always supervise them, especially young children. Jokinen et al., 1990
Your own practice complements medical care and never replaces it. Please don't stop or change any treatment without talking to your doctor.
Sessions that fit alongside
Sissoo practitioners offer sessions some people combine with a sauna, such as massage: Body Therapies
Checked 12 November 2026. Next check by May 2027. How we rate the evidence.
Frequently asked questions
Is sauna good for your heart?
There is limited evidence. One Finnish study of 2,315 middle-aged men found that those who used a sauna 4-7 times a week had fewer sudden heart deaths than those who went once a week, but it included only men from one region and shows a link, not proof.
Does sauna lower blood pressure?
There is limited evidence. One small trial of 47 people over 8 weeks found that a 15-minute sauna after exercise lowered blood pressure more than exercise alone, but it was small and short.
Is it safe to use a sauna if you have a heart condition?
Don't use a sauna if you have unstable chest pain (angina), have recently had a heart attack or have severe aortic stenosis. Most people with stable heart conditions cope well, but check with your doctor first, and avoid alcohol before and during a sauna.
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