Infrared Saunas and Heart Health: How Heat Therapy Strengthens Your Cardiovascular System

I’m Chris, and over the past decade, building custom infrared saunas at SaunaCloud, I’ve had countless conversations with customers about their health goals. However, one topic stands out more than almost any other: cardiovascular health.

People want to know if infrared saunas and heart health are compatible. Can sitting in a sauna actually strengthen your heart? Lower your blood pressure? Reduce your risk of heart disease?

The answer is yes—and the science backing it is stronger than most people realize.

I’ve worked with cardiologists who use saunas themselves. I’ve built units for customers managing hypertension. I’ve seen firsthand how regular heat exposure can transform someone’s cardiovascular markers. However, beyond anecdotal evidence, a growing body of research indicates that infrared sauna therapy isn’t only relaxing—it’s also a legitimate form of cardiovascular medicine.

Your heart doesn’t just pump blood; it delivers oxygen to every cell in your body. That blood flows from your heart through arteries, into smaller vessels, and finally reaches your capillaries—where the most critical exchange happens: oxygen in, carbon dioxide out. This process, called cellular perfusion, is the foundation of life itself.

When your heart stops, that exchange shuts down, and your cells become acidic within minutes. That’s why cardiovascular health isn’t optional—it’s everything. And while diet and exercise are essential, there’s a powerful third tool that many people overlook: consistent use of an infrared sauna.

Let me show you why the connection between infrared saunas and heart health is essential, how it works, and what you can expect when you incorporate heat therapy into your routine.

How Infrared Heat Affects Your Cardiovascular System

When you step into an infrared sauna, your body doesn’t just sweat—it initiates a coordinated cardiovascular response that mimics moderate exercise.

Here’s what happens:

Your core temperature rises. Infrared light penetrates about 1.5 inches into your tissue, warming your body from the inside out. Unlike traditional steam saunas that heat the air to 180-200°F, infrared saunas operate at 120-140°F—which means you can stay in longer and your body can sustain the cardiovascular work.

Your heart rate increases by 30-50%. As your core temperature climbs, your heart beats faster to circulate blood. In a 30-minute session, your heart rate may rise from 60-70 beats per minute to 90-110, similar to that of a brisk walk or a light jog.

Blood vessels dilate. Your nervous system triggers vasodilation, expanding your arteries and blood vessels to allow more blood to flow. This reduces resistance and strain on your heart.

Blood flow increases. More oxygenated blood reaches your muscles, organs, and skin. This improved circulation delivers nutrients while removing metabolic waste products.

Your nervous system shifts. Perhaps most importantly, your body transitions from sympathetic mode (fight-or-flight) into parasympathetic mode (rest-and-digest). This activates your body’s natural healing and recovery systems.

This isn’t passive relaxation—it’s active cardiovascular conditioning. Your heart is working, your vessels are expanding, and your entire circulatory system is being trained to function more efficiently.

The Research Linking Infrared Saunas and Heart Health

The most substantial evidence for the benefits of infrared saunas and heart health comes from Finland, where sauna use has been a cultural practice for centuries.

The Landmark Finnish Study

In 2015, researchers published a groundbreaking study in JAMA Internal Medicine that tracked 2,315 Finnish men over a 20-year period. The findings were striking:

Men who used saunas 2-3 times per week had a 27% lower risk of fatal cardiovascular events
Men who used saunas 4-7 times per week had a 50% lower risk compared to once-weekly users
The more frequently men used saunas, the lower their risk of sudden cardiac death

The researchers concluded that sauna bathing is associated with reduced risk of fatal cardiovascular and all-cause mortality events. This wasn’t correlation—this was a dose-response relationship: more sauna use led to better cardiovascular outcomes.

Blood Pressure and Vascular Health

A 2018 review in Mayo Clinic Proceedings examined multiple studies on sauna therapy and its impact on cardiovascular health. The results showed:

Significant reductions in both systolic and diastolic blood pressure
Improved arterial compliance (how flexible your blood vessels are)
Reduced inflammation markers associated with heart disease
Enhanced endothelial function (how well blood vessels expand and contract)

One study found that a single sauna session reduced systolic blood pressure by an average of 10 mmHg, and the effect lasted for several hours.

Heart Failure Patients

Research published in the Journal of Cardiology studied patients with chronic heart failure who used infrared saunas. After two weeks of daily 15-minute sessions, patients showed:

Improved cardiac output
Reduced arrhythmias
Better exercise tolerance
Decreased symptoms

The researchers noted that infrared therapy was well-tolerated, even in patients with severe heart conditions, although it was always administered under medical supervision.

Why Infrared Saunas and Heart Health Work Together

The connection between infrared saunas and heart health isn’t magic—it’s physiology.

1. Passive Cardiovascular Training

When your heart rate increases in the sauna, you’re doing cardiovascular exercise without the mechanical stress on joints and muscles. Your heart is working harder, blood flow is growing, and your vascular system is adapting.

Over time, this creates the same training effects as aerobic exercise:

Lower resting heart rate
Improved stroke volume (how much blood your heart pumps per beat)
Better oxygen delivery to tissues
Enhanced cardiovascular efficiency

I’ve had customers who couldn’t exercise due to injuries or mobility issues tell me their sauna became their primary cardiovascular training tool. One woman in her 70s with severe arthritis told me her resting heart rate dropped from 85 to 68 after three months of daily sauna use.

2. Blood Pressure Reduction Through Vasodilation

High blood pressure is a state of chronic tension in your circulatory system. Your blood vessels are constricted, forcing your heart to work harder to push blood through.

Think of it like this: if your heart is a hand squeezing a bag of fluid through a straw, blood pressure depends on two things—how hard you’re squeezing and how wide the straw is.

Systolic pressure (the top number, like 120 in 120/80) measures the resistance as your heart pushes blood out. Diastolic pressure (the bottom number, 80) measures the pressure in your arteries when your heart is at rest between beats.

When you use an infrared sauna regularly:

Your blood vessels expand (vasodilation)
The “straw” gets wider
Your heart doesn’t have to work as hard
Both systolic and diastolic pressure decrease

I’ve personally experienced this. I have hereditary high blood pressure on my father’s side. When I’m stressed or not using my sauna regularly, my blood pressure creeps up to 135/90—not dangerous, but not great for a guy in his 40s.

When I’m disciplined about using my sauna 5-6 times per week, my blood pressure drops to 115/75. I don’t hear my pulse in my ears at night. I feel calmer. It’s one of the most noticeable health changes I experience from consistent sauna use.

3. Reduced Inflammation

Chronic Inflammation is a major driver of cardiovascular disease. It damages blood vessel walls, promotes plaque formation, and increases the risk of heart attacks and strokes.

Infrared heat therapy has powerful anti-inflammatory effects. Research shows it:

Reduces C-reactive protein (CRP), a key inflammation marker
Lowers inflammatory cytokines like IL-6 and TNF-alpha
Improves circulation, which helps clear inflammatory waste products

When Inflammation decreases, your entire cardiovascular system functions more efficiently.

4. Stress Reduction and Nervous System Balance

Your autonomic nervous system has two modes:

Sympathetic (fight-or-flight): Raises blood pressure, increases heart rate, constricts blood vessels
Parasympathetic (rest-and-digest): Lowers blood pressure, slows heart rate, expands blood vessels

Most of us spend too much time in sympathetic mode—stressed, rushed, constantly “on.” This chronic activation damages your cardiovascular system over time.

Infrared sauna therapy activates the parasympathetic mode. Your nervous system shifts into recovery. Blood vessels relax. Heart rate variability improves. Cortisol decreases.

This isn’t just about feeling relaxed—it’s about training your nervous system to spend more time in a state of healing.

Infrared Saunas and Heart Health: What Conditions Benefit?

Based on research and customer feedback, here are the cardiovascular conditions that respond well to regular sauna use:

High Blood Pressure (Hypertension)

This is where I see the most dramatic results. Customers managing stage 1 or stage 2 hypertension often report significant drops in blood pressure after 2-3 months of consistent use.

One customer, a 58-year-old executive, came to me with blood pressure averaging 145/95. His doctor wanted to start medication. He decided to try daily sauna sessions first. Three months later: 122/78. No medication needed.

Peripheral Artery Disease (PAD)

PAD occurs when arteries in your legs become narrowed or blocked. Patients experience pain, cramping, and reduced mobility.

Studies show that infrared therapy improves circulation in the legs, reduces pain, and increases walking distance in PAD patients. The mechanism is straightforward: better blood flow means more oxygen reaching tissues.

Congestive Heart Failure

Research on patients with CHF shows that infrared sauna therapy can improve cardiac function, reduce symptoms, and enhance quality of life. The key is gradual introduction and medical supervision.

Post-Heart Attack Recovery

Some cardiac rehabilitation programs now incorporate sauna therapy as part of recovery protocols. The gentle cardiovascular conditioning helps rebuild heart strength without overstressing the system.

Arrhythmias

While further research is needed, some studies suggest that regular sauna use may reduce the frequency of certain arrhythmias by improving balance in the autonomic nervous system.

How to Use Infrared Saunas for Heart Health (My Protocol)

If you’re using an infrared sauna specifically for cardiovascular benefits, here’s the protocol I recommend:

Starting (Weeks 1-2)

Frequency: 3 sessions per week
Temperature: 120-125°F
Duration: 15-20 minutes
Goal: Build heat tolerance, monitor how you feel

Building Consistency (Weeks 3-8)

Frequency: 5 sessions per week
Temperature: 125-135°F
Duration: 25-30 minutes
Goal: Establish routine, track blood pressure changes

Maintenance (Month 3+)

Frequency: 5-6 sessions per week
Temperature: 130-140°F
Duration: 30-40 minutes
Goal: Sustain cardiovascular adaptations

Key Guidelines:

Hydrate: Drink 16-24 oz of water before each session
Timing: Evening sessions support better sleep, which helps with blood pressure
Monitor: Track your blood pressure weekly to observe trends
Listen: If you feel dizzy or uncomfortable, end the session
Combine: Pair with a healthy diet and regular movement for the best results

Combining Red Light Therapy with Infrared for Enhanced Heart Health

One of the most powerful upgrades we offer at SaunaCloud is integrated red light therapy.

Red light (660nm) and near-infrared (850nm) wavelengths penetrate even deeper than far-infrared heat, reaching depths of up to 2-3 inches into tissue. This targets mitochondria, the energy powerhouses of your cells.

Research shows red light therapy:

Improves mitochondrial function in heart cells
Enhances ATP (cellular energy) production
Reduces oxidative stress in blood vessels
Supports faster recovery from cardiovascular stress

When you combine far-infrared heat with red light therapy, you’re addressing cardiovascular health from multiple angles: circulation, cellular energy, Inflammation, and nervous system balance.

I built my personal sauna with full red light integration, and the difference in recovery and energy levels is noticeable.

Safety Considerations for Infrared Saunas and Heart Health

While the research on infrared saunas and heart health is overwhelmingly positive, there are significant safety considerations:

When to Consult Your Doctor First:

Recent heart attack or cardiac event (within 6 months)
Severe heart failure or unstable angina
Uncontrolled high blood pressure (>180/110)
Implanted pacemaker or defibrillator
Taking blood pressure medications (may need adjustment)
History of fainting or orthostatic hypotension

General Safety Tips:

Start slowly and build tolerance gradually
Stay hydrated before, during, and after
Exit immediately if you feel dizzy, nauseous, or uncomfortable
Avoid alcohol before or during sauna use
Don’t use the sauna if you’re feeling unwell

Most people tolerate infrared saunas extremely well, but if you have any cardiovascular conditions, it’s always smart to discuss it with your healthcare provider first.

Building Your Own Cardiovascular Wellness Sanctuary

If you’re serious about using infrared therapy for heart health, you have two main options:

Custom Built by SaunaCloud

We design and build custom infrared saunas tailored to your space and health goals. Every unit utilizes Western Red Cedar and our proprietary VantaWave heaters—the lowest EMF heaters on the market, offering the deepest infrared penetration.

For cardiovascular health, I recommend:

Full-spectrum infrared (near, mid, and far wavelengths)
Integrated red light therapy
Proper ventilation for comfortable extended sessions
Digital controls for precise temperature management

DIY Build

If you’re handy and want more control over the process, you can build your own. I started SaunaCloud after building my first sauna in 2008, so I’m a strong advocate of the DIY approach.

Explore our comprehensive DIY infrared sauna guide for step-by-step instructions on selecting a heater, setting up the electrical system, choosing wood, and making design considerations.

The key is using quality heaters—that’s where the cardiovascular benefits come from. Cheap carbon heaters won’t give you the deep tissue penetration or consistent heat output you need.

Frequently Asked Questions

How long will it take to see blood pressure improvements?

Most people notice initial changes within 2 to 3 weeks. Significant, sustained reductions typically appear after 6-8 weeks of consistent use (4-5 sessions per week).

Can I use an infrared sauna if I have high blood pressure?

Generally, yes, but check with your doctor first. Many people with hypertension use saunas safely and see excellent results. Start slowly and monitor your progress to see how you feel.

Will my doctor approve of sauna therapy for heart health?

More doctors are becoming aware of the research. Show them the Finnish studies and the Mayo Clinic review. Many cardiologists now recommend sauna use as a complementary therapy.

Can infrared saunas replace my blood pressure medication?

No—never stop medication without consulting your doctor. However, some people can reduce their dosage over time as their cardiovascular health improves. Your healthcare provider should supervise any changes you make.

How does infrared compare to a traditional sauna for heart health?

The benefits are similar, but infrared’s lower temperatures (120-140°F vs. 180-200°F) make it more comfortable for extended sessions. This means you’re more likely to use it consistently—and consistency is what drives results.

Is it safe to use a sauna after a heart attack?

Wait at least 6 months and get clearance from your cardiologist. Some cardiac rehab programs incorporate sauna therapy, but it must be medically supervised during recovery.

The Bottom Line on Infrared Saunas and Heart Health

After building saunas for over a decade and watching thousands of customers experience cardiovascular improvements, I’m convinced that the connection between infrared saunas and heart health is one of the most underutilized tools in preventive medicine.

The research is clear: regular sauna use reduces cardiovascular mortality, lowers blood pressure, improves vascular function, and enhances heart efficiency. It’s a passive exercise that conditions your cardiovascular system without mechanical stress.

But like anything else, results come from consistency. Using a sauna once a month won’t make a significant difference. Using it 4-6 times per week for months creates measurable, lasting change.

Your heart is the engine that keeps you alive. Taking 30 minutes a day to support it through heat therapy isn’t indulgence—it’s essential maintenance.

If you’re ready to experience the cardiovascular benefits firsthand, start by designing your custom sauna or explore our DIY building guide.

Your heart will thank you.

— Chris