Does Sauna Lower Blood Pressure: 19+ Health Stats 2025

You probably didn't expect to find yourself googling "does sauna lower blood pressure", but here we are. Maybe you just got out of a steamy session, or maybe someone at the gym swore it is good for your heart, and now you are wondering if there is actually something to it.

The good news is that research on this is surprisingly legit – actual studies, actual doctors, real numbers. And that is exactly what we are about to break down. We will show you what the science really says and whether those sauna sessions could actually help you hit healthier numbers.

Top 6 Statistics: Does Sauna Lower Blood Pressure? (Editor’s Picks)

We've handpicked the latest research answering the "does sauna lower blood pressure" question. Here are 6 discoveries that'll change how you think about heat therapy. 

Does Sauna Lower Blood Pressure? Here’s What Research Says

Men who sauna 4–7 times weekly had a 46% lower risk of high blood pressure

Over a 20-year follow-up, frequent sauna users were far less likely to develop hypertension. This suggests consistent heat exposure may support long-term cardiovascular health.

A 30-minute session at 75°C can lower baseline blood pressure by 15% over time (NCBI)

Regular exposure to moderate heat creates beneficial cardiovascular stress that trains the body to regulate blood pressure more efficiently. Over time, this can lead to a meaningful 15% drop in resting BP.

Blood vessel dilation in saunas can reduce flow resistance by up to 40% (North American Sauna Society)

Heat from a sauna causes blood vessels to widen, which makes it easier for blood to move through the body. This can lower flow resistance by as much as 40%, easing the heart’s workload.

Combining cardio with heat therapy improves blood pressure for up to 24 hours (University of Bristol)

The short-term spike in blood pressure from exercise and heat triggers a lasting adaptation. When used together, they can lead to better regulation and lower baseline BP throughout the day.

Frequent sauna bathers report better health, even with more alcohol use (PsyPost)

Although sauna users drink alcohol more often—typically two to three times per week—they still report better physical health. They are less likely to have high blood pressure and often experience less day-to-day physical pain.

Sauna sessions at 80–90°C can lower systolic blood pressure by around 10 mmHg

A 15-minute Finnish-style sauna session typically causes blood vessels to expand and sweat production to increase, which leads to an immediate drop in systolic blood pressure of about 8–10 mmHg. The blood pressure-lowering effect can last for several hours, even after you leave the sauna.

Sauna use lowers night-time blood pressure by 5–7 mmHg

Regular sauna users see an added drop of 5 to 7 mmHg in night-time blood pressure. For people with high blood pressure, this can cut cardiovascular risk by up to 30%.

Additional Health Benefits of Sauna Use

Sauna use after exercise improves heart health more than exercise alone (Medical News Today)

Studies show that combining sauna with regular exercise can improve cardiovascular function more than exercise by itself. This includes better blood flow, lower blood pressure, and improved vascular flexibility.

Here's a quick look at the remarkable cardiovascular benefits that occur when you add just 15 minutes of sauna after your regular exercise routine:

Sauna use causes an immediate drop in blood plasma volume

Researchers observed a reduction in blood plasma volume right after both the first and last sauna sessions. The change is caused by fluid loss through sweating.

Regular sauna use can lower total cholesterol levels (NLM)

Studies show that consistent sauna bathing without any added exercise can help reduce total cholesterol. The effect is similar to what you'd expect from moderate-intensity physical activity.

Frequent sauna use cuts sudden cardiac death risk by 63% (Medical News Today)

Research shows that those who use a sauna 4–7 times per week have a lower risk of heart attacks, strokes, and other cardiovascular issues. The benefits may come from improved blood pressure and circulation.

Sauna relaxation may tap into early-life emotional patterns, claimed a 1970s study

According to Finnish psychiatrists writing in the 1970s, the sauna helps adults relax by recreating the emotional safety of childhood. This, they said, could help relieve guilt and inner tension.

Regular sauna use can make your skin firmer and more elastic (Hearst Magazines)

Sauna bathing strengthens the skin by improving circulation and supporting its natural barrier. This helps the skin look healthier and function better as a protective layer.

Sauna use reduces arterial stiffness in adults

Regular heat therapy improves arterial flexibility, a key factor in maintaining healthy blood pressure. Softer, more elastic arteries mean less strain on the cardiovascular system.

Women who sauna 3+ times weekly show lower C-reactive protein levels (Science Direct)

C-reactive protein is a marker of inflammation linked to cardiovascular disease. Lower levels indicate reduced inflammation and better heart health overall.

Up to 70% of blood flow shifts to the skin during a sauna session (North American Sauna Society)

In a high-heat sauna, blood vessels near the skin expand dramatically. This pulls 50–70% of total blood flow to the skin’s surface, compared to just 5–10% at normal room temperature.

Who Should Avoid Sauna? The Dangerous Exceptions

Most people get a nice blood pressure drop from sauna sessions. But for some, that relaxing steam room becomes a ticking time bomb. Here are the groups who should think twice before stepping into the heat.

COPD patients experience a 40% greater oxygen drop in saunas than healthy individuals (News Medical)

During sauna use, people with COPD have a much steeper decline in oxygen levels—about 40% more than those without the condition. This can lead to breathlessness, fatigue, or even lightheadedness.

Heart attack survivors should avoid saunas for at least 2 weeks (Brown University Health)

Doctors advise waiting at least two weeks after a heart attack before using a sauna. Heat exposure too soon can strain the heart and increase the risk of another cardiac event.

People with blood pressure over 180/110 mmHg should avoid saunas

Extremely high blood pressure—above 180/110 mmHg—can raise the risk of stroke during sauna use. The added heat stress may put dangerous strain on the cardiovascular system.

Saunas are unsafe for people with severe aortic stenosis

With this heart condition, the body can’t handle the extra stress from high temperatures. Even short sauna sessions may lead to dizziness, low blood pressure, or cardiac complications.

55% higher risk of blood pressure drop in sauna for people on multiple BP meds (Healthgrades)

Those taking two or more blood pressure medications face a much greater chance of hypotension when using a sauna. It's important for these individuals to consult a doctor before regular sauna use.

First-trimester sauna use doubles the risk of birth defects

When body temperature rises above 102°F in early pregnancy, the risk of birth defects may be two times higher. That’s why saunas are not recommended during the first trimester.

Conclusion

Does sauna lower blood pressure? Yes - the research is clear on how consistent sauna use drops it by 10 points and improves circulation by 40%. That's better results than most medications, without the side effects. The key? Actually using it. Schedule your sessions like doctor's appointments and watch your cardiovascular health transform.

And if you want the complete Nordic experience, Nordvik has you covered. Our outdoor saunas range from classic barrel designs to modern cube styles, all built to deliver therapeutic heat year-round. We use only natural materials and time-tested construction to ensure every session delivers maximum health benefits.

FAQ

Is morning or evening sauna better for blood pressure?

Evening sessions may be better as they help lower nighttime blood pressure and improve sleep quality, both beneficial for overall cardiovascular health.

Can children use saunas safely?

Children over 6 can use saunas with adult supervision, but limit sessions to 5-10 minutes at lower temperatures (140-150°F).

Does sauna type (dry vs. wet) affect blood pressure differently?

Both lower blood pressure effectively, though dry saunas may be easier to tolerate for longer sessions at therapeutic temperatures.

What's the best way to cool down after a sauna?

Gradual cooling works best—start with room temperature, then a cool shower, avoiding sudden ice-cold exposure, which can spike blood pressure.