That feeling of dread in the pit of your tummy that seems to signal something is off or an impending doom is fast approaching is a sensation that every human on earth has experienced at some point in time. In fact, anxiety at its best helps to ensure survival by signaling a nearby threat. Its purpose is to ignite action in the body and brain so that the necessary response can be taken to protect oneself and one’s family. So why do most people consider anxiety a problem to be solved?
Anxiety at its core is a call to action as hormones and biological chemicals begin to rev the body up in anticipation for active battle, or a speedy getaway from an unsafe situation. This cocktail of hormones excreted to prepare the body into action can become a source of a deeply uncomfortable feeling if there is no fight to be fought and no great getaway. Anxiety can become chronic and sometimes it is not in reaction to a physical threat. The nervous system is the expression of thousands of years of evolution designed to sustain and protect life, so at its core anxiety is a part of an alarm system that attempts to ensure your survival.
There are many different approaches to treating anxiety, from simply addressing an immediate threat, even if it is just responding to a letter from the IRS or returning an email to an angry boss. Once the action has been taken there remains the overflow of biological energy and engaging in some exercise at this point may be helpful. However, if anxiety becomes chronic and there is not one particular occurrence to be addressed but rather a low lying gnawing feeling that something is just not right, perhaps other action can be taken.
In cases of chronic anxiety some individuals may choose to seek pharmacological assistance, help from a therapist, or lifestyle modifications. Still others may want to explore heat therapy as an adjunctive therapy to help ease anxiety.
Why would saunas be helpful in reducing anxiety? The research from several reputable establishments have done the work to show the data on how specific forms of heat therapy can indeed help to dramatically reduce anxiety. This article will attempt to explain the bio-mechanical aspects that occur in the body in reaction to the heat of a sauna to help reduce anxiety.(1)
Saunas are not a replacement for other forms of medical treatment or therapy for anxiety disorders, however the dramatic impact that dose appropriate heat has on the nervous system and therefore anxiety cannot be overlooked.
Find out if your anxiety could be soothed with the use of a sauna by reading the details of the various studies that focused on heat therapy and anxiety, and furthermore find out the time of day, what type of sauna, and how to use a sauna to specifically address cases of anxiety.
What is Anxiety?
It should be noted that all people feel anxious at some point in their life, and that anxiety is a positive adaptation in human evolution to ensure the safety and security of the human race. Anxiety is not the enemy, and in fact serves as a great protector. Anxiety can be considered like an alarm going off so that danger can be avoided. Some anxiety in some situations is very helpful and normal.
The issue arises when anxiety is ongoing, and the situation either cannot be changed immediately, but still must be endured, or when the body is responding as if there is a threat when in reality the threat is more of a mental construct. Differentiating between healthy normal anxiety and an anxiety disorder is very important.
The National Institute of Health published a paper entitled ‘Anxiety Disorders’, and their team of authors describe the difference between healthy, and normal anxiety versus an anxiety disorder when they write this.
“Feeling anxious is a normal part of life. Many people worry about things such as health, money, school, work, or family. But anxiety disorders involve more than occasional worry or fear. For people with these disorders, anxiety does not go away, is felt in many situations, and can get worse over time.” (1)
There are variations of anxiety disorders, some escalating into panic disorders, or still others that are only present around certain phobias. Just because you do not suffer from a diagnosable anxiety disorder does not mean that anxiety is not a problem in your life. Anxiety can impede upon a healthy night’s sleep, disrupt work, family life, and generally lower the quality of life for individuals.
So, if you are living with occasional anxiety, or even fairly regular non-diagnosable anxiety, how can saunas help to relieve anxiety so that you can live a fuller, more joyfilled life? Find out what the research demonstrates about the relationship between sauna, mood, and especially anxiety.
Saunas, the Autonomic Nervous System, and Reduction in Anxiety: The Details of the Case Studies
- Enhanced β-endorphin Release
- Reduced Systemic Inflammation
- Autonomic Nervous System Modulation
- Elevated Brain Derived Neurotropic Factors (BDNF)
- Improved Sleep Architecture
Anxiety is a rising concern for the global population. For this reason there has been an uptake in research on the subject, as well as an exploration into possible solutions outside of mainstream pharmacological care. For this reason, there has been an increase in studies on the subject of saunas and mental health.
A paper published by the National Library of Medicine entitled ‘Sweating out stress: sauna bathing’s rising role in mental health recovery’ (2) describes a strong need to investigate additional treatments for both anxiety and depression.
“In 2020 alone, there were approximately 53.2 million additional cases of major depressive disorder and 76.2 million extra cases of anxiety disorders globally, compared to prepandemic levels.” (2)
This same paper continues to discuss the need for additional treatment options for anxiety that fall outside of the traditional pharmacological ones currently existing.
“Despite progress in both psychological and pharmacological treatments, there remains a notable gap in mental healthcare services, underscoring the necessity for additional, readily available, and culturally relevant interventions.
In this context, sauna bathing has emerged as a promising candidate. ” (2)
According to the most up-to-date literature on anxiety and sauna use in 2026, saunas can improve anxiety levels for five primary reasons. These reasons are a result of the interaction between heat and the physiological transformations at both the systems level and the molecular level.
The octagon effect of biological changes demonstrates meaningful and impactful causes for a reduction in experienced anxiety for individuals with disordered and non-disordered anxiety alike. According to the writers of the aforementioned research paper, here are the five main factors that make saunas a leader in the field of anxiety management.
“...enhanced β-endorphin release, reduced systemic inflammation, autonomic nervous system modulation, elevated brain-derived neurotrophic factor (BDNF) levels, and improved sleep architecture.”
Let’s explore elements of this five pointed star effect that the heat from a sauna has on anxiety.
Enhanced β-Endorpin Release
The release of β-Endorpin, in response to the heat and aerobic engagement that occurs in a sauna, is associated with a euphoric state of being. This endorphin is also found in those who experience a ‘runner’s high’. When the body seeks to regulate internal temperature it is necessary to engage the aerobic system substantially which may cause the release of β-Endorpin and therefore substantially increase mood to offset cases of anxiety.
According to well known paper published by the National Library of Medicine entitled ‘A study on neural changes induced by sauna bathing: Neural basis of the “totonou” state’ (3) there is a strong increase in β-Endorpin with sauna use.
“Sauna use promotes a strong increase in β-endorphins , which seem to be partly responsible for the euphoria associated with exercise.” (3)
In addition to the release of endorphins that positively increase mood there is also a whole body reduction in inflammation.
Reduced Systemic Inflammation
Many may wonder why systemic inflammation would have anything to do with anxiety, but many experts suggest that there is a correlation between anxiety and systemic inflammation.
According to the journal Science Direct in their paper entitled ‘Chronic inflammation is associated with increased anxiety in the Cancer Disparities Research Network’ (4) there is a direct relationship between inflammation and anxiety.
Those living with anxiety disorders had much higher levels of biomarkers that indicate systemic inflammation. Whether it is the anxiety that causes inflammation, or the inflammation that causes the anxiety seems altogether unimportant. What does matter is that inflammation is high in individuals with moderate to severe anxiety, and therefore saunas can help lower levels of anxiety.
The heat from a sauna helps to lower inflammation by releasing anti-inflammatory cytokines. This means that even if saunas do not directly impact anxiety levels, they can improve the overall health of someone with anxiety by lowering overall inflammation.
Sauna use addresses so many different aspects of anxiety that their use does also have direct effects on the anxiety itself by working specifically with the autonomic nervous system, which is central to the experience of anxiety.
Autonomic Nervous System Modulation
At its core chronic anxiety may be the direct result of a dysregulated autonomic nervous system. Anxiety in itself is an excellent example of how well the autonomic nervous system has evolved, but it is also a demonstration of what happens when this same system is out of balance.
The autonomic nervous system is divided into two separate branches: The sympathetic (fight, flight, freeze, fawn) dominance where anxiety can serve as an alarm bell to motivate the body into action, and parasympathetic dominance where the body is calm, relaxed, and able to sleep (a total lack of anxiety).
On some occasions anxiety can trigger an individual into action where there is an immediate threat and summoning of the associated stress hormones is very appropriate in this case. Anxiety becomes a problem when there is no great immediate threat to fight or run from, and the anxious energy remains stagnant in an individual’s body. In this case finding ways to move the toggle from high alert and anxious states back into states of rest and relaxation becomes paramount.
Here is where a sauna and its associated heat come in as a major player in the reduction of anxiety. During the initial stages of a sauna the sympathetic nervous system is engaged as the heat rises, but after the body begins to sweat and cool itself off something tremendous happens. The parasympathetic branch of the autonomic nervous system gets kicked into gear and a sense of great relaxation takes over the body.
For anyone who lives with chronic anxiety this sense of relaxation, and even lethargy will be a huge relief. A simple twenty minute sauna session can change the entire orientation of the nervous system and make it almost impossible to simultaneously feel anxious.
Elevated Brain Derived Neurotropic Factors (BDNF)
Increased levels of Brain Derived Neurotropic Factors (BDNF) is strongly associated with decreased levels of anxiety. If an activity can increase BDNF by substantial margins as seen in a sauna then there is a strong likelihood that anxiety will decrease.
In the well established peer reviewed journal Springer Nature a paper was published entitled ‘Increased brain-derived neurotrophic factor following successful psychological treatment in generalized anxiety disorder: a randomized clinical trial’ (5) that clearly demonstrates that as BDNF rises, anxiety is consequently lowered in most patients living with anxiety disorders.
While it is true that increasing BDNF alone is not sufficient to treat anxiety disorders, it is verified that an increase in the presence of BDNF may be associated with decreased levels of anxiety.
Improved Sleep Architecture
Finally, when taken at the appropriate time of day saunas can help improve the overall sleep quality for those living with anxiety. Regulating the 24 hour cortisol cycle so that it is at its lowest in the evening is a key aspect to improving overall sleep architecture.
If an individual can take a sauna roughly one to two hours before bed the increase in internal body temperature can help facilitate the process of falling asleep. In order for sleep to occur body temperature must lower or drop down by several degrees. Taking a sauna can assist in this process by raising the core temperature so that there can be a marked drop in temperature which is a necessary aspect for the falling asleep process. (6)
Ultimately, the combination of the aforementioned five factors that are catapulted into being by the experience of the heat in a sauna can have very valuable significance for those living with mild to moderate anxiety.
If you choose to sauna with the specific purpose of reducing anxiety then it is important to sauna at the ‘right’ time of day.
How and When to Use a Sauna to Reduce Anxiety?
Saunas, their heat, and the associated biological changes as a result of the experience in a sauna, can indeed dramatically reduce anxiety in some people, and at specific times. It is important to remember that anxiety is not the enemy. In fact anxiety can be very useful at times as a warning for potential danger or an imminent threat. That being said, if you are looking to reduce anxiety and there is not an immediate threat, then following a sauna protocol to help with anxiety may be appropriate.
If you choose to sauna for anxiety it is important to do it in the evening to benefit your sleep architecture. For many individuals living with anxiety, sleep can be difficult to attain, so make sure you sauna within 2 hours prior to bedtime.
Your sauna experience should be relaxing, so make sure you have towels, a robe, and a shower prepared beforehand. As soon as your sauna is finished try to find a comfortable place to lie down and relax before bedtime. If possible sauna at home, turn your phone off for the night before you sauna, and avoid contact with overstimulating information once your sauna and bedtime protocol has begun.
Stay well hydrated at all times if you choose to sauna regularly and remember to include electrolytes with your fluid intake. Also eat a well-balanced mineral and vitamin rich diet.
Remember that saunas are not a replacement for psychological care or pharmacological care. If you are currently receiving treatment for an anxiety disorder please consult with your medical care provider before beginning a sauna protocol.
If you are currently in the midst of a panic attack please seek immediate medical attention.
If you or any one you know is suffering from suicidal ideas please call:
US Only: 988 or visit this website to chat or text with a professional – https://988lifeline.org/
International Help: If you are outside of the US please go to this website to find a suicide prevention hotline in your country – https://www.iasp.info/suicidalthoughts/
Sources Cited:
- https://www.nimh.nih.gov/health/topics/anxiety-disorders
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12889280/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10681252/
- https://www.sciencedirect.com/science/article/pii/S2666354626000669
- https://link.springer.com/article/10.1186/s12888-026-08027-8
- https://pubmed.ncbi.nlm.nih.gov/9322266/