15/09/2025
We talk a lot about sauna for relaxation and recovery, but the cardiovascular benefits are next-level.
Most scientific studies on saunas use a 20-minute session as the benchmark, so that’s why l’ve broken it down minute by minute to show you exactly what happens.
Here’s the science in action:
- Minutes 1-3: Heart rate rises 30-50% (like light exercise).
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- Minutes 4-7: Blood vessels dilate → circulation improves.
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- Minutes 8-12: Cardiac output increases up to 70% (like cardio without moving)
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- Minutes 13-17: Arteries relax, blood pressure regulation improves.
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- Minutes 18-20: Endothelial function strengthens, supporting long-term vascular resilience.
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- Afterwards: Inflammation markers drop + studies show reduced cardiovascular disease risk with regular sauna.
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- Researchers now call sauna “passive cardiovascular exercise” and it may be one of the most powerful, underrated tools for our health-span and longevity.
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- 2-4 saunas per week could transform your heart health.
Laukkanen et al., JAMA Intern Med. 2015
Kihara et al., J Am Coll Cardiol. 2002
Hannuksela & Ellahham, Am J Med. 2001
Laukkanen et al., Am J Hypertens. 2017
Francisco et al., Exp Physiol. 2020
