It has long been understood that the use of a sauna on a regular basis can help to lower blood pressure in those who are suffering from hypertension. Recent research from 2025 shows exactly how and why sauna use can powerfully create more flexibility within the artery walls to lower blood pressure. Furthermore, it was previously believed that traditional saunas were the most effective way of reducing blood pressure. It is now understood that infrared saunas are an equal match.
High blood pressure is a major health risk and is often described as a ‘silent killer’. High blood pressure may be a precursor to heart attacks, stroke, or kidney failure. This serious condition affects nearly half of all American adults. This number is staggering, and does not seem to be diminishing. (1)
There are many different ways that an individual can help to regulate their blood pressure so that it does not cause more serious health concerns down the road. These adjustments may include more exercise, nutritional changes, and even pharmacological interventions.
In addition to, or as an alternative to exercise, sauna bathing appears to be a viable means of effectively lowering blood pressure. New data explains in more specific ways how the heat stress from a sauna can help to lower blood pressure by increasing the available space in the artery walls.
It was previously believed that traditional saunas were the most viable means of heat therapy to improve hypertension, but recent research reveals that the deeply penetrative wavelengths of infrared light may be equally as effective in lowering blood pressure.
Find out more about what causes high blood pressure, how the heat from a sauna can help reduce tension in the artery walls, and how to use a sauna at home to help relieve yourself from hypertension to live a long and healthy life.
What is High Blood Pressure and Who Does it Affect?
Hypertension is a public health crisis leading to significant comorbidities among much of the adult world’s population. Also known as high blood pressure, this condition is essentially the force against the artery walls caused by blood flow. The arteries are passageways into and out of the heart. This additional pressure on the artery walls causes the heart to have to work harder than normal to move blood throughout the body.
Given how grave an issue high blood pressure is for humans it merits a myriad of solutions. Every additional means to lowering blood pressure is a win for human health.
According to a paper published by the National Library of Medicine entitled ‘Essential Hypertension’ the authors describe the severe need for solving the high blood pressure epidemic.
“Hypertension has been among the most studied topics of the previous century and has been one of the most significant comorbidities contributing to the development of stroke, myocardial infarction, heart failure, and renal failure.” (2)
Effective solutions that actually decrease high blood pressure will save lives across the world. Hypertension does not affect one type of person, but rather crosses the barrier of socio-economic status and country borders. Here are the up-to-date statistics on who actually suffers from high blood pressure according to the authors of the previously mentioned paper:.
“More than one billion adults worldwide have hypertension, with up to 45% of the adult populace being affected by the disease. The high prevalence of hypertension is consistent across all socio-economic and income strata, and the prevalence rises with age, accounting for up to 60% of the population above 60 years of age.” (2)
There is no question of a need for resolution for this worldwide health crisis. While, there exists many different modalities of treatment to lower high blood pressure, one under used and under discussed is sauna bathing.
Find out what the most up-to-date research teaches us about sauna use and lowering blood pressure.
Hypertension and Sauna Bathing: The Research & Data
- Short term Improvements: Vasodilation
- Long-term Improvements for Blood Pressure: Strengthening of Endothelium & Reduction in Artery Stiffness
- Post Sauna Relaxation
There are several different mechanisms that allow the heat from a sauna to reduce blood pressure in both the short term as well as the long term. For many, the idea of getting into a hot sauna to improve high blood pressure seems counter-intuitive. The reality is that even after a single sauna session of 30 minutes, blood pressure will go down. (3) The more important data shows that saunas do not just have a positive effect on blood pressure for the short term, but also for the long term.
The body’s response to the heat from a sauna produces two synergistic effects for high blood pressure: The reduction of stiffness in the artery walls, as well lower blood pressure on the artery walls. The combination of this releases overall stress on the heart.
In a November 2025 publication from the National Library of Medicine entitled ‘The Role of Sauna Bathing in Ischemic Heart Disease: A Narrative Review of Therapeutic Potential, Physiological Mechanisms, and Emerging Clinical Applications’ (3), the specific mechanisms of blood pressure reduction from a sauna are discussed. The authors describe what is already known about hypertension and sauna use when they write this.
“Sauna bathing has been consistently shown to exert significant and clinically meaningful beneficial effects on arterial stiffness and blood pressure, both of which are essential parameters in maintaining optimal cardiovascular health.” (3)
This paper discusses three primary interactions between heat and blood pressure. The first affects blood pressure in the short term, while the second two affect blood pressure in the long term.
The interaction between the heat from the sauna and human physiology, and more specifically the body’s ability to self regulate temperature, is where the real crux of positive change happens for high blood pressure. The heat stress from a sauna causes the body to begin to regulate temperature in a safe and controlled environment.
Short Term Blood Pressure Reduction- Vasodilation:
Exposure to heat causes what is known as vasolidation, or vasorelaxation to occur. This is the widening of blood vessels and is the opposite of vasoconstriction. This process creates more space for blood to flow and reduces blood pressure.
A simple 30 minute sauna session has been shown to reduce blood pressure as a result of the heat stress that engages the aerobic system of the body. The authors of the aforementioned paper describe the process of vasodilation thoroughly here.
“Vasodilation from heat exposure, alongside markedly improved endothelial function, lowers systemic blood pressure through multiple interconnected mechanisms. Research shows that regular sauna use decreases both systolic and diastolic readings in a dose-dependent manner. For instance, in one well-controlled experimental investigation, a single 30-minute session acutely reduced blood pressure from 137/82 to 130/75 mmHg, with systolic pressure remaining substantially lower during the post-sauna recovery period.” (3)
Even a single sauna session can help reduce blood pressure, but the good news does not end here. Consistent use of a sauna can lead to long-term lowered blood pressure.
Long-Term Improvements to Blood Pressure: Strengthening of the Artery Walls
Long-term exposure to the heat from a sauna eventually causes the strengthening of the cells that make up the artery walls. These cells are called endothelium, and with repeated exposure to heat, or rather the body’s response to heat they become stronger over time.
As the individual cells increase in strength they create an overall strong artery wall. Researchers believe that the extended positive results to high blood pressure from sauna use is due largely to the increase in strength of the endothelium cells. Here is what the authors write.
“This lasting effect is thought to be due to the progressive strengthening of the endothelium, which improves its ability to dilate and regulate blood flow effectively over time.” (3)
The combination of vasodilation in conjunction with the strengthening of the artery walls appears to play a strong role in ameliorating conditions of hypertension. The positive results are not limited to the physical arteries, but rather extend into the body’s nervous system.
Long-Term Improvements to Blood Pressure: Relaxation of the Nervous System-
Extended periods of high stress can lead to increases in blood pressure. The autonomic nervous system moves between two primary branches: The sympathetic (hyper-vigilance, attention to the outside world, fight or flight) and parasympathetic dominance (rest, relaxation, and recovery). Existence in states of sympathetic dominance can cause an increase in blood pressure in both the short term as well as the long term.
A third reason for which saunas may be so helpful in combating high blood pressure is the post sauna relaxation effect. If you have ever taken a sauna, then you know well the sense of relaxation that comes over the body after exiting the heat. The authors of our paper describe the post sauna recovery period and its effects on blood pressure here.
“The post-sauna recovery period is characterized by enhanced parasympathetic reactivation and reduced sympathetic tone, contributing to prolonged blood pressure-lowering effects that extend beyond the immediate post-exposure period.” (3)
Finding states of relaxation is paramount for those living with hypertension. If a sauna is able to render the body into states of relaxation consistently then this cause alone would be helpful in lowering blood pressure.
The trifecta of mechanisms working together as a result of a sauna to lower blood pressure is truly a marvel. In a single sauna session vasodilation occurs to increase the fluidity of blood flow, and furthermore after prolonged exposure (over the course or weeks and months) to the heat of a sauna the strength of the artery walls are built up, and finally the autonomic nervous system is drawn into states of relaxation which also positively affects blood pressure.
Saunas are able to single handedly address several critical aspects in the process of lowering blood pressure in both the long term as well as the short term. This makes the sauna use a leader in the treatment of hypertension.
While many studies have historically used traditional Finnish saunas to examine the effects on hypertension. Recently data suggests that the heat of an infrared sauna may be equally as effective. Find out what type of sauna you should use from home if you plan on treating high blood pressure with a sauna.
Studies Suggest that Both Traditional Saunas and Infrared Saunas Produce Enough Heat to Lower Blood Pressure in the Short and Long Term
Due to the fact there has been excellent long term studies on the use of traditional Finnish saunas in the treatment of cardiovascular issues, many have assumed that these are the only effective sauna styles. The reality is that emerging evidence suggests that infrared saunas have been shown to be equally effective in the treatment of cardiovascular diseases. (3)
If you are looking to improve your blood pressure with a sauna you do not have to choose between an infrared sauna and a traditional sauna. According to the authors of the paper ‘The Role of Sauna Bathing in Ischemic Heart Disease: A Narrative Review of Therapeutic Potential, Physiological Mechanisms, and Emerging Clinical Applications’, infrared saunas should be considered equal in their ability to heat the body up enough to cause positive biochemical changes.
“Far-infrared sauna (FIRS) therapy is a form of passive heat treatment that uses infrared radiation to warm the body directly, allowing for deeper tissue penetration than traditional saunas.” (3)
*FIRS= Far infrared sauna
Despite having a lower ambient temperature, infrared light, or ‘heat’ travels as waves and is able to heat the body up from the inside out. The authors describe the effectiveness of an infrared sauna here.
“This deeper heat triggers vigorous sweating and cardiovascular activity at lower ambient temperatures, making it more tolerable for individuals with exercise limitations. The cardiovascular effects of FIRS resemble those of moderate exercise. Heat exposure leads to vasodilation, sweating, reduced afterload, increased heart rate, and elevated cardiac output, mimicking the physiological demands of brisk walking.” (3)
If traditional saunas, or exercise are prohibitive for you, infrared saunas can be an excellent and effective alternative as described by the researchers below.
“As a result, FIRS can serve as an alternative for individuals with mobility issues, arthritis, CVD, or respiratory limitations, who may find traditional exercise challenging. Though the evidence base is smaller than for Finnish saunas, FIRS has shown particular promise in managing chronic heart failure (CHF).”
Saunas have proven themselves over the course of several decades to be a tried and true method for reducing blood pressure.
Both in the short term as well as for the long term sauna use triggers enough critical biochemical changes to effectively lower blood pressure.
If you are currently living with high blood pressure consult with your medical provider to ensure that sauna use is safe for you.
Sources Cited:
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
- https://www.ncbi.nlm.nih.gov/books/NBK539859/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12714005/