Mind, Body, and Sauna: Harnessing the Holistic Benefits of Heat Therapy
Introduction to Heat Therapy and Sauna Benefits
Step into the wonderful world of sauna, where the ancient art of heat therapy meets the science of modern well-being – a fusion that promises not only relaxation, but a holistic transformation of both mind and body.
Here we'll delve into some of the extensive science behind this age-old practice, showcasing its positive correlations with a reduction in all-cause mortality - meaning how it increases users’ life expectancies. Imagine a wellness routine where stress reduction and detoxification become part of your everyday practice. It’s common knowledge in the sauna community that regular use helps you get the benefits even faster in each session – you begin to sweat sooner which helps jumpstart the detoxification processes and other benefits we’ll discuss in this post. Neuroscientist and popular podcaster Dr. Andrew Huberman says that over time, after using the sauna more frequently, you become “a better sweater”!
While heat exposure therapies have existed in cultures around the world for thousands of years, sauna is most notably a practice that originated in Finland. We at My Backyard Lodge have learned a lot about sauna culture from the Finns, and we enjoy how they describe sauna not as just a physical place or object, but as a practice, and multi-sensory experience. You might notice we use language that describes “sauna” as such.
So let’s dive in, and discover the wonders of sauna – where we feel the after-glow is not just a fleeting moment, but a truly wonderful state of well-being that permeates all aspects of your life. Welcome to a world where mind, body, and sauna intertwine for a holistic wellness experience like no other.
The Science Behind the Sweat: Understanding the Physiological Impact
Let’s begin delving into the physiological changes that occur during sauna sessions and how they contribute to healing and your overall well-being.
The experience of sauna can be slightly uncomfortable at first, especially for those who are new to the practice. Being in the heat actually triggers a cascade of stress hormones as your body perceives a slight threat. But this spike of stress hormones and the subsequent increase in “happy hormones” such as endorphins, dopamine, serotonin, and oxytocin.…. is actually part of the incredible relaxation experience. Scientists describe this as hormesis, which is essentially mild, tolerable stress that activates the body and results in positive stress adaptation. This is a scientific way of saying “what doesn’t kill you makes you stronger”! Hormesis can take many forms, including exercise, fasting, and of course, intentional heat exposure.
Seeing as this experience is essentially a controlled stress spike, people who have issues with adrenal fatigue or impaired limbic function should work up their sauna session durations gradually and with mindfulness about how they feel during and after each session.
Sweating is a vitally important function of the body. While in the sauna, it promotes detoxification - which will be described in more depth below - but it also helps to release excess water weight and even burns calories, which, when paired with a healthy diet and exercise, can support weight loss efforts over time. Some sources suggest that simply sitting in a sauna burns 1.5-2x as many calories as sitting on the couch!
A good sauna session can also increase the body’s production of growth hormone, which enhances muscle growth, bone formation, fat metabolism, and tissue regeneration after injuries. Studies by the Scandinavian Physiological Society reveal that specific sauna protocols can amplify growth hormone release, with some instances showing an astonishing 16-fold increase.
As the heat of the sauna envelops you, your body responds by releasing endorphins, those delightful "feel-good" hormones that elevate your mood and create a sense of well-being. The heat also opens up your pores, providing a pathway for toxins and dead skin cells to leave the body (especially when paired with some gentle brushing and exfoliation after the sauna session - though do this gently as the skin is very sensitive post-sauna). When you step out of the sauna back into the cold, your pores will “snap” shut, pushing out any remaining debris to be released. This can also help with overall skin health, as pimples and blemishes are often caused by toxins, dirt, or excess oils built up on the skin and blocking pores. Think of it like the heat is melting away anything preventing your skin from its natural healthy glow!
For those who enjoy a sauna session in the evening, the rise in body temperature and endorphins is followed by a drop in internal temperature upon exiting the sauna, which facilitates a deeper, more restful sleep. So, step into the sauna, embrace the heat, and unlock a world of physiological benefits that elevate your body and soul.
Stress Relief and Mental Clarity: Exploring the Mind-Body Connection
Next, let’s examine the powerful link between sauna use, stress reduction, and mental clarity, showcasing the myriad holistic benefits for the mind.
Sauna enthusiasts know that being present with the experience allows your mind a break from the hustle and bustle of modern life. It inspires a feeling of tapping into a time where humans lived slower, more rhythmic lives. Slowing down and getting present with your breath and your body has a myriad of benefits for your whole being. Perhaps we can all benefit from some dedicated time each day to do something special for ourselves and our well-being, amongst the ever-accelerating pace of society.
Time in the sauna also has the capacity to increase neurogenesis, or the creation of new nerve tissues in the body. Heat stress from sauna has been shown to increase Brain Derived Neurotrophic Factor (BDNF), which is associated with enhanced learning and long-term memory, improved muscle growth and repair, and reduction of mental illnesses such as anxiety and depression.
What’s more, a study conducted in middle-aged Finnish men by the University of Eastern Finland,” there was a 65-66% risk reduction of dementia and Alzheimer's disease when sauna bathing 4–7 times a week compared with those having only 1 sauna session per week.
Improved learning, stronger mental health, reduced risk of degenerative neurological conditions… is anyone else wanting to jump in a sauna right this moment?!
Detoxification: Sweating Out Toxins for a Healthier Body
Let’s take a closer look at how saunas aid in the detoxification process, promoting overall health and vitality. The body has natural detoxification processes, but with all the toxins we consume in our daily lives, we can support our body’s innate ability to remove these from our systems through exercise, hydration, and of course…sauna!
As you sweat, your body is doing its amazing work at expelling toxins, supporting kidney function and the detoxifying process. While in the sauna, it can be helpful to have a towel with you to wipe the perspiration off your body. As the toxins are released in your sweat, you can wipe them away and shower afterwards so that they aren’t re-absorbed as you start to cool down. Also be sure to put a towel on the bench so your body oils and toxins don’t seep into the wood.
Individuals who have chronic illnesses, chronic pain, or toxic mold exposure can benefit immensely from supporting their detox pathways through regular sauna use, as sometimes detoxification processes are hindered from the body’s many years of working to eliminate pathogens or toxins.
Additionally, you can supercharge your body’s elimination of toxins through drinking lots of water, consuming enough fiber, and supplemental support including milk thistle, chlorella, dandelion root tea, curcumin, glutathione, N-Acetyl-L-Cysteine (NAC), and others. If you know or believe that you have challenges with detoxification, we recommend you speak to a natural health practitioner or your doctor who can support your journey learning how to improve these natural processes.
Strengthening Immunity and Relieving Pain in the Sauna
Our next stop on the journey takes us through the subtle alchemy of heat that yields profound benefits for both immunity and pain relief.
The magic of sauna lies in its ability to stimulate increased white blood cell production, enhancing the body's defense against bacterial or viral illnesses. As the heat permeates your body and stimulates your heart, circulation is also improved, facilitating the efficient transportation of antibodies throughout your system. The sauna heat can additionally help to deter pathogen replication - essentially mimicking the positive effects of a fever - thus bolstering your immune resilience. Stress reduction, achieved through lowered cortisol levels, further contributes to enhanced immune function. Regular sauna sessions have the potential to become a foundation for a more robust immune system, potentially translating into fewer colds and heightened immunity.
In addition to its immune-bolstering effects, sauna can also reduce inflammation, alleviate muscle stiffness, and promote faster healing. The endorphins that are released during sauna sessions are actually natural painkillers! Scientific studies attest to the efficacy of sauna therapy in reducing pain and stiffness, including for individuals with conditions like rheumatoid arthritis. In another remarkable finding, six weeks of consistent sauna use resulted in a significant 44% reduction in the occurrence of chronic tension headaches. That’s a pretty significant improvement in our eyes!
Enhancing Physical Performance: How Heat Therapy Boosts Fitness
Lets explore the impact of sauna sessions on physical performance, muscle recovery, and overall fitness.
A common question about saunas is how to best integrate them into a fitness regime. Is it best to sauna before or after a workout or going to the gym?
Experts seem to agree that it’s best to soak in the benefits of sauna after a workout (or on days off exercise). The heat of a sauna helps reduce tension, toxins, and lactic acid in the body, as well as improving circulation by forcing blood vessels to relax and decompress. As veins and arteries open, more oxygen will flow to your organs and muscles, aiding recovery. Regular sauna use is a powerful addition to strength training - the faster the body can heal, the faster it can be challenged to build muscle again.
Regular sauna use is also known to support heart health. The heat can trigger mechanisms in the brain and body that simulate cardiovascular exercise, where studies have found rates to range between 120-150 beats per minute in the heat. The University of Eastern Finland study mentioned previously also found that the risk of fatal coronary heart disease events was 23 percent lower for those engaging in 2 to 3 sauna sessions per week, and 48 percent lower for 4 to 7 sauna sessions per week compared to once per week. Blood pressure does actually increase while in the sauna, comparable to a light workout, but afterwards, blood pressure returns to normal or even decreases. Similar to exercise, this can be beneficial for those with high blood pressure, but as mentioned on our safety page, hypertensive patients should always check with their doctors before using sauna therapy.
A review of scientific literature also found that sauna use can improve “lung function by improving vital capacity and volume, ventilation, and forced expiratory volume”, building your capacity for more effective cardiovascular and strength training exercise.
So it seems the results are in: sauna is good for you no matter what level of exercise you’re able to do!
Strengthening Social Connections, One Sauna Session at a Time
Sauna time isn't just about feeling the heat; it's about nourishing our social connections in a way that's become rare in our gadget-centered lives. Not only is having someone join you in the sauna a good idea for safety reasons, but regular sauna users talk about how sauna sessions are some of the best opportunities to talk about the most meaningful aspects of life, free from the usual distractions and phone-checking habits. Stripped of technology, conversations in the sauna can be unfiltered, honest, and just downright meaningful. Whether you're pouring out your heart, sharing laughs, or simply enjoying comfortable silence with each other, the sauna creates a unique space for authentic connection with friends and loved ones. And here's a thought – We bet your neighbours will also want to get in on the action - what better way to get to know those who live around you?! Consider inviting neighbours over for a sauna session followed by a potluck to really build community.
It's not just about the heat, or the personal benefits; it's about warming up to those around you, one genuine conversation at a time.
Creating Your Holistic Sauna Ritual: Practical Tips for Optimal Benefits
In this section, we’ll be offering actionable advice on how to tailor your sauna experience for a comprehensive mind-body wellness routine. Remember, above all, your sauna time is sacred time for you and your loved ones. Think of it more like an event, rather than a prescription. It’s a chance to take a break from technology, and from the weight of your responsibilities. We strongly recommend not to rush off to your work day or to something stressful right after your sauna session. Spend 15-20 minutes gradually cooling down, rehydrating yourself, and soaking in the feeling of your newfound tranquility. Spend time outdoors, embracing the sweet crispness of fresh air and the natural world around you. Stay tuned in with your body to see how the experience impacts you. This will really maximize the benefits, helping you feel more relaxed and ready to take on whatever life throws at you.
A powerful way to enhance your experience of relaxation while in the sauna is to work with the breath. The heat and humidity of the sauna can feel like the air is denser and thicker. Essentially, the higher the concentration of water vapor, the fewer molecules of oxygen are left to breathe in.
Try to sit upright, with a straight pathway from your airway down to your lungs. Deep, rhythmic breaths maximize oxygen absorption in the blood, enhancing the experience as a whole. Breathing through your nose can be helpful for giving the air a chance to cool down before reaching your lungs. If you experience a burning sensation while inhaling, momentarily covering your nose and mouth can offer relief.
A breathing technique that can be helpful for relaxing your nervous system is called “Box Breathing”. Breathe in for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath at the bottom for 4 seconds. Extend this to 5 seconds if you’re able to and it feels comfortable and relaxing. With each inhale, breathe in a feeling of love and light for your body and life, and with each exhale, let go of more stress, and whatever is weighing you down. . We recommend incorporating meditation into your sauna practice to really maximize the benefits of mental clarity and relaxation.
If you are new to the world of sauna, start with short durations, and gradually increase over time to your comfort level. It can be helpful to alternate between time in the sauna and stepping out for a few minutes, doing a few cycles of hot-cool-rest-hot-cool-rest to prevent your body from overheating or experiencing excessive heat stress. The use of alternating heat exposure and extreme cold exposure (in a cold plunge tub) has become extremely popular in the wellness community as a method of stress relief, improving cognitive performance, and many other aspects of overall health. Hot-cold therapy will be discussed in a future blog post.
Another way to amplify the relaxing benefits of sauna is by incorporating aromatherapy with essential oils. There are many essential oils that can be beneficial in sauna, including eucalyptus, lemon, lavender, mint, sandalwood, or cedar. As an example, eucalyptus essential oil and peppermint essential oil both have properties that can help open up airways, making each breath feel even more refreshing. Essential oils can be used in saunas in a few different ways, such as with diffusers, diluted in topical oil for the skin, or even diluted right into the water that you pour over the rocks. We will cover more of the details of safe essential oil use in a future post - stay tuned!
As mentioned previously, dry brushing or using a gentle sugar scrub after a good sauna session can help to exfoliate your skin, support your lymphatic system (assisting the detoxification process), and even stimulate blood flow to help heal scars.
Dr. Andrew Huberman provides specific protocols for heat exposure therapy for three different purposes:
- Cardiovascular Health
- General Health
- Growth Hormone Release
Concluding Thoughts
After reflecting on all the incredible benefits of sauna through compiling this information for you, we personally feel our love for sauna re-ignited more than ever! There are few things that have such amazing healing benefits on so many aspects of our lives.
Throughout this post, we looked at the physiological effects of sauna, the impacts on stress and mental clarity, detoxification, its immune-boosting effects, the pain relieving qualities, using sauna to rev up your fitness regime, its social benefits, and also provided some tips for creating a ritual out of this health practice. We cited the science and we shared from personal experience. Something we’d like you to keep in mind, though, with all this information is not to get too attached to any specific way of practicing the art of sauna. Release the pressure to do sauna in any particular way - just stay tuned to your own body, and keep checking in with those around you - stay in for as long feels good for you, and leave when you’ve reached your limit, knowing that the benefits will continue compounding over time. Sauna isn’t a competition, so trust your body and do what feels right.
So, our friends, let your sauna be more than just a hot room – you now have the chance to treat it as your mindful escape; your daily retreat for relaxation, and inner peace. Treat yourself!
And now, we’re off to go enjoy a good sweaty sauna session…
Additional Resources
Articles:
Deliberate Heat Exposure Protocols for Health & Performance
The Sauna: 7 Health Benefits and How to Use It
Academic Publications:
Sauna use as a lifestyle practice to extend healthspan
Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events
Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence
Videos/Podcasts:
The Science & Health Benefits of Deliberate Heat Exposure
Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram