What are the health benefits of sauna?

Regular sauna use is associated with cardiovascular and longevity benefits, along with changes in cardiovascular function, cortisol, and mood. 1 2

• 1. Cardiovascular-event risk: Compared with sauna once weekly, use two to three times weekly was associated with 27% lower risk of cardiovascular death; four to seven times weekly was associated with 50% lower risk. 3
• 2. All-cause mortality and heart rate: More frequent sauna use was also associated with lower all-cause mortality. During heat exposure, heart rate can rise to roughly 100–150 beats per minute, producing cardiovascular changes Huberman compares to exercise. 4 2
• 3. Hormonal changes and metal excretion: In a study involving repeated sauna sessions followed by cooling, cortisol decreased; a separate discussion notes that repeated sauna protocols can increase growth hormone. 5 6
• 4. White blood cells and mood: Sauna use is associated with increased white blood cell counts, and heat-induced dynorphin changes may make endorphin effects more effective, supporting improved baseline mood and positive emotional responses. 7
• 5. Suggested protocol: For general cardiovascular and longevity benefits, the guidance is about 10–20 minutes at 80–100°C, two to three or more times weekly; start at a tolerable temperature and avoid overheating. 8 9