Finland Sauna Study: Lower Blood Pressure + Longer Life

You probably weren’t expecting a sauna to show up in a conversation about blood pressure or life expectancy, but here we are. The Finnish Sauna Study made a quiet splash online, and suddenly, everyone is rethinking those sweaty wooden rooms.

And this wasn’t some tiny study done over a weekend. We are talking about over 2,000 people tracked for decades. Now, if you are thinking, “Alright, but what did they actually find?”, that is exactly what we will answer in this article. We will show you what the Finnish Sauna Study really said and what kind of health benefits you can expect when you get a sauna.

Top 6 Finland Sauna Study Statistics (Editor’s Picks)

We’ve pulled together standout stats, facts, and trends from the latest Finland sauna study. Here are 6 you’ll definitely want to see.

Finland Sauna Study Findings On Longevity

Using saunas 4–7 times a week lowered Coronary Heart Disease risk by 48% (American College of Cardiology)

Men who took sauna baths 4-7 times per week had a 48% lower risk of dying from coronary heart disease compared to those with minimal use. The results held up over a 20-year follow-up.

Sauna sessions over 19 minutes linked to 52% lower risk of sudden cardiac death

People who stayed in the sauna for more than 19 minutes had a 52% lower risk of sudden cardiac death compared to those with shorter sessions. This suggests that longer sauna time may offer strong heart protection.

4–7 sauna sessions per week reduce CVD death risk by 50%

The Finnish sauna study found that men who used saunas 4 to 7 times per week were 50% less likely to die from CVD conditions. Participants who used saunas 2–3 times weekly saw a 27% reduction in cardiovascular mortality over time. The lower risk held steady even when controlling for age, fitness, and lifestyle.

Frequent sauna use lowers all-cause death risk by 40%

Research found that those who used a sauna 4–7 times a week had a 40% lower chance of dying from any cause over a 20-year span than those who used it once per week or less. The strongest benefits were seen in heart health and reduced sudden cardiac death.

High-frequency sauna use may offer strong protection against deadly heart events.

In Finland, the sauna is seen as sacred, and that may influence its health benefits (NLM)

The long-standing belief in sauna as a sacred space in Finnish culture likely encourages regular, mindful use. This cultural respect may contribute to the consistent health and longevity benefits seen in studies.

32% of sauna users experienced heart rates over 160 beats per minute

Nearly one-third of Finland sauna study had episodes of tachycardia (defined as a heart rate above 160 bpm) during sauna sessions. This spike is a normal reaction to intense heat and is not usually dangerous in healthy individuals.

Finland Sauna Study Findings On Blood Pressure

Regular sauna use appears to have both acute and long-term effects on blood pressure, which may contribute to its cardiovascular benefits.

A 30-minute sauna session lowered systolic blood pressure from 137 to 130 mmHg (TIME USA)

Researchers in Finland found that just one sauna session had an immediate effect on blood pressure. After 30 minutes, participants' average systolic reading dropped by 7 points.

Diastolic blood pressure dropped 9% after 30 minutes in a sauna (NCBI)

In just half an hour, participants saw their diastolic pressure go from 82 to 75 mmHg—a 9% reduction. This happened with no exercise or medication involved.

Men who used saunas 4–7 times a week had a 46% lower risk of hypertension (Global Wellness Institute)

In a long-term Finnish study, men who used saunas almost daily were 46% less likely to develop hypertension than those who went just once a week. The results held even after adjusting for other health factors.

Regular sauna use is linked to a lower risk of developing high blood pressure (Mayo Clinic Proceedings)

Long-term data from Finnish adults show that people who used saunas several times a week were less likely to develop hypertension. The more often they used a sauna, the lower their risk.

The mechanisms through which sauna bathing may reduce blood pressure and improve cardiovascular health include:

• Improved endothelial function
• Reduced arterial stiffness
• Modulation of the autonomic nervous system
• Beneficial changes in circulating lipid profiles
• Positive impact on the immune system
• Enhanced cardiovascular function

Both dry and wet saunas temporarily raise systolic blood pressure

During a sauna session, systolic blood pressure goes up in both dry and wet sauna environments. This rise is short-lived and part of the body’s normal response to heat.

A notable aspect of the KIHD findings is the interaction between systolic blood pressure (SBP) and sauna frequency:

• High SBP (≥140 mmHg) with low sauna frequency (≤2 sessions/week) was associated with an 81% increased risk of CVD mortality (HR 1.81, 95% CI 1.39-2.36) compared to normal SBP with high sauna frequency
• This suggests that frequent sauna bathing may help offset some of the cardiovascular risks associated with high blood pressure

Demographic Patterns In Finland Sauna Study: Who Uses Saunas Most Frequently?

The landmark Finland sauna study revealed fascinating patterns about who uses saunas most frequently, providing important context for understanding the research findings. Here's a structured overview of the demographic differences by sauna usage frequency:

Twice-weekly sauna use was the most common pattern in eastern Finland

Most participants in the study reported using a sauna two times a week, making it the top routine across the group. This consistent habit was more popular than both occasional and daily use.

Most participants preferred sauna temperatures around 77°C (Carbon Wellness)

The average temperature setting chosen by sauna users in the study hovered near 77°C. This level strikes a balance between comfort and heat intensity for regular users.

Nearly 90% of Finns take a sauna at least once a week (Finland Naturally)

Sauna use is a weekly ritual for most people in Finland, with close to 9 in 10 reporting they sauna at least once every week. Many report it as part of their routine for relaxation, socializing, and stress relief.

In Finland, Saturday is traditionally known as Sauna Day

For many Finnish families, Saturday is set aside for sauna, often followed by a meal or quiet time. It’s a long-standing tradition passed down through generations.

This weekly ritual adds structure to wellness habits and reinforces how deeply sauna culture is rooted in everyday Finnish life.

40% of sauna users in Finland go multiple times a week (Grand View Research)

Sauna use is a routine part of life for many Finns, not just an occasional wellness activity. The high frequency highlights how deeply embedded sauna culture is in Finnish daily habits.

Humidity in Finnish saunas stays around 5–20%, even with steam

Even when steam is created by tossing water on hot stones, Finnish saunas remain low in humidity. The dry air is part of what makes this sauna style unique.

Conclusion

The Finland Sauna Study shows that sweating it out actually works. We are talking fewer heart problems, lower blood pressure, and yep, potentially living longer. So, if you are serious about health, ditch the gimmicks and try saunas with purpose. Just be consistent. Find a sauna, schedule it like a workout, and let your body do its thing.

And if you’re wondering where to start, Nordvik can help. We specialize in creating high-quality, handcrafted outdoor saunas, including barrel and panoramic designs, as well as cold plunge pools to enhance the wellness experience. We use natural materials to build saunas that deliver both relaxation and health benefits.

Ready to bring those benefits home? Explore the best outdoor saunas here. 

FAQ

How often should I use a sauna to get health benefits?

Research shows benefits starting at 2-3 times weekly, with the most impressive results at 4-7 sessions per week. Even once-weekly use offers some advantages compared to no sauna use.

What are heat shock proteins, and how do they contribute to sauna benefits?

Heat shock proteins are molecules produced when the body experiences heat stress. They repair damaged proteins, prevent protein aggregation, and protect cells against oxidative stress—all factors in aging and disease development.

Are the benefits the same for traditional saunas, infrared saunas, and steam rooms?

The benefits are similar—like improved circulation and relaxation—but infrared saunas may penetrate deeper for muscle recovery, while steam rooms offer more hydration and respiratory relief. Traditional saunas provide intense, dry heat that promotes detox through heavy sweating.

How quickly can I expect to see blood pressure benefits from regular sauna use?

Single sauna sessions can reduce blood pressure immediately (for about 1-2 hours), while long-term reductions in hypertension risk develop over weeks and months of regular use.