How Infrared Saunas Lower Blood Pressure:
Natural Heart Health from Heat Therapy
I’m Chris, and I’ve been building custom infrared saunas at SaunaCloud since 2014. Over the past decade, one question has come up more than almost any other: “Can infrared saunas lower blood pressure?”
The short answer? Absolutely—and I’ve experienced it personally.
I have hereditary high blood pressure on my father’s side. When I’m stressed, eating poorly, or carrying an extra 15-20 pounds, my blood pressure creeps up to 135/90. At 42 years old, that’s not where I want to be. Prolonged hypertension leads to heart attacks, strokes, and heart disease—all things I’d like to avoid.
However, when I use my sauna consistently—five to six times per week—something remarkable happens. My blood pressure drops to 115/75. I don’t hear my pulse pounding in my ears at night. I feel calmer. My resting heart rate decreases. I sleep better.
This isn’t just my anecdotal experience. There’s substantial research showing that infrared saunas lower blood pressure through measurable physiological mechanisms. Multiple studies published in journals such as JAMA, Mayo Clinic Proceedings, and the Journal of Human Hypertension have documented significant reductions in blood pressure among individuals who regularly use saunas.
In this guide, I’ll explain exactly how it works, share the research that backs it up, provide my personal protocol, and help you understand whether sauna therapy could be a game-changer for your cardiovascular health.
Let’s start with the basics.
Understanding Blood Pressure: The Gatorade Analogy
Before we dive into how infrared saunas lower blood pressure, you need to understand what blood pressure actually measures.
The best way I’ve learned to explain it is through a simple analogy:
Imagine your heart as a fist gently holding a bag of fluid—let’s say purple Gatorade. Attached to this bag is a straw that allows the liquid to exit. The pressure in that straw 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 force when your heart actively squeezes—when you’re pushing that Gatorade through the straw. The narrower the straw, the more resistance, and the higher the pressure. In your body, that “straw” is your aorta and major arteries.
Diastolic pressure (the bottom number, 80 in 120/80) measures the pressure when your heart is at rest between beats. This reflects the baseline tension in your blood vessels—how “tight” or constricted they are even when not actively pumping.
Here’s the key insight: If you can widen that straw (your arteries), the pressure drops. And if you can reduce the tension in your blood vessels while your heart is at rest, your diastolic blood pressure also drops.
That’s precisely what infrared saunas do—they widen your blood vessels and relax your entire cardiovascular system.
How Infrared Saunas Lower Blood Pressure: The Physiological Mechanisms
When you step into an infrared sauna, your body initiates a cascade of cardiovascular responses that directly address both systolic and diastolic blood pressure.
Mechanism #1: Vasodilation (Expanding Blood Vessels)
As infrared heat penetrates your tissue and raises your core temperature, your body needs to cool itself. To achieve this, it redirects blood flow to the skin and initiates vasodilation—the expansion of blood vessels.
Think back to the Gatorade analogy: when the straw gets wider, the pressure drops. When your arteries expand, your heart doesn’t have to work as hard to push blood through. Resistance decreases. Blood flows more freely.
This vasodilation effect is immediate. Studies show that blood pressure can drop within 30 minutes of a sauna session and remain lower for several hours afterward.
Mechanism #2: Parasympathetic Nervous System Activation
Your autonomic nervous system has two modes:
Sympathetic (fight-or-flight): Raises blood pressure, increases heart rate, constricts blood vessels. This is your body preparing for danger—blood is pulled toward your core, vessels tighten, and your heart pumps harder.
Parasympathetic (rest-and-digest): Lowers blood pressure, decreases heart rate, expands blood vessels. This is your body in recovery mode—blood flows freely to extremities, vessels relax, and your heart works more efficiently.
Most of us spend too much time stuck in sympathetic mode—stressed at work, worried about money, dealing with relationships, scrolling news feeds. Chronic sympathetic activation is a primary driver of sustained high blood pressure.
Infrared sauna therapy activates your parasympathetic nervous system. Your body shifts from fight-or-flight mode into deep relaxation. Blood vessels relax. Heart rate slows. Cortisol (the stress hormone) decreases.
This isn’t just about feeling calm—it’s about physiologically resetting your cardiovascular system.
Mechanism #3: Reduced Arterial Stiffness
As we age, our arteries become stiffer, less flexible, and less able to expand and contract efficiently. This arterial stiffness is a major contributor to high blood pressure and cardiovascular disease.
Research shows that regular sauna use improves arterial compliance, which refers to the flexibility and responsiveness of your blood vessels. The heat stress, combined with the repeated expansion and contraction of blood vessels during sauna sessions, trains them to function more efficiently.
Over time, this reduces baseline vascular tone, meaning your arteries stay more relaxed even when you’re not in the sauna.
Mechanism #4: Improved Endothelial Function
The endothelium is the thin layer of cells lining your blood vessels. When it functions properly, it releases nitric oxide—a molecule that signals blood vessels to relax and expand.
Poor endothelial function is a precursor to hypertension and heart disease. Studies show that regular sauna use improves endothelial function, increasing nitric oxide production and enhancing the ability of blood vessels to dilate in response to demand.
The Research: Studies Showing Infrared Saunas Lower Blood Pressure
The evidence isn’t just anecdotal—it’s backed by substantial research.
Finnish Cohort Studies
The most comprehensive data comes from Finland, where sauna use is a cultural practice. In a 2017 study published in the American Journal of Hypertension, researchers found that men who used saunas 4-7 times per week had a 46% lower risk of developing hypertension compared to once-weekly users.
Another Finnish study, published in JAMA Internal Medicine, showed that regular sauna bathing was associated with significantly reduced cardiovascular mortality, and blood pressure reduction was identified as one of the key mechanisms.
Immediate Blood Pressure Effects
A 2018 study measured blood pressure immediately before and after a single sauna session. Results showed:
- Average systolic pressure drop: 10-15 mmHg
- Average diastolic pressure drop: 5-8 mmHg
- Effects lasted 1-2 hours post-session
For context, that’s comparable to the effect of some blood pressure medications, achieved in a single 30-minute session.
Long-Term Blood Pressure Management
A study in the Journal of Human Hypertension tracked hypertensive patients who used saunas three times per week for three months. Results:
- Average systolic reduction: 14 mmHg
- Average diastolic reduction: 9 mmHg
- Effects persisted even on non-sauna days
- No adverse effects reported
Several patients in the study were able to reduce their blood pressure medication dosage under the supervision of a medical professional.
My Personal Blood Pressure Protocol Using Infrared Saunas
Let me share exactly how I use my sauna to manage blood pressure—this is the protocol that consistently brings my numbers from 135/90 down to 115/75.
My Weekly Sauna Routine
Frequency: 5-6 sessions per week
Timing: Evening, 1-2 hours before bed
Temperature: 130-140°F
Duration: 30-35 minutes
Why evening sessions? Two reasons:
- The parasympathetic activation helps me sleep more deeply
- Better sleep = lower blood pressure the next day (it’s a positive feedback loop)
Session Protocol
Before (30 minutes prior):
- Drink 16-24 oz of water
- Light snack if needed (don’t go in on an empty stomach or too full)
- No alcohol or caffeine for 4+ hours
During:
- Bring a water bottle inside
- Start at 120°F for the first 10 minutes
- Increase to 135-140°F for the remaining 20-25 minutes
- Focus on breathing: slow, deep breaths (this amplifies parasympathetic activation)
- No phone—relax
After:
- Cool down gradually (don’t jump into a cold shower immediately)
- Drink 16-24 oz of water with electrolytes
- Monitor how I feel
Tracking My Numbers
I check my blood pressure:
- Once per week in the morning (baseline)
- Once per month, before and after a sauna session (to see immediate effect)
When I’m consistent with this protocol, my blood pressure stays in the 110-120/70-80 range. When I skip more than 3-4 days, I notice it creeping back up.
Combining Diet, Exercise, and Sauna Therapy for Maximum Effect
Here’s the truth: infrared saunas lower blood pressure, but they’re not a magic bullet. For best results, combine them with other lifestyle factors.
What I Do Beyond the Sauna
Diet:
- Reduce sodium (aim for <2,300mg/day)
- Increase potassium (bananas, avocados, leafy greens)
- Limit alcohol to 2-3 drinks per week
- Stay hydrated (at least 80oz of water daily)
Movement:
- Walk 30-45 minutes, 5 days per week
- Resistance training 2-3x per week
- Active recovery on rest days
Sleep:
- 7-8 hours per night (sauna helps immensely with this)
- Consistent sleep schedule
- Cool, dark bedroom
Stress Management:
- Morning meditation (10 minutes)
- Evening sauna (relaxation ritual)
- Limiting news and social media
When I combine all of these—especially regular sauna use—my blood pressure stays optimal without medication.
Red Light Therapy: An Additional Tool for Cardiovascular Health
One of the upgrades I made to my personal sauna was integrating red light therapy. Red light (660nm) and near-infrared (850nm) wavelengths penetrate even deeper than far-infrared heat, targeting mitochondria in your cells.
Research shows red light therapy:
- Improves mitochondrial function in heart tissue
- Enhances nitric oxide production (remember, this helps blood vessels relax)
- Reduces oxidative stress in blood vessels
- Supports cellular repair and energy production
When I use both infrared heat and red light therapy together, I notice even better results—faster recovery, more energy, and cardiovascular benefits that feel amplified.
If you’re building your own sauna or ordering a custom unit, I recommend adding red light panels. It’s the upgrade I’d never give up.
Safety Considerations: When to Be Cautious
While infrared saunas lower blood pressure safely for most people, there are important considerations:
Talk to Your Doctor First If You Have:
- Severe hypertension (>180/110)
- History of heart attack or stroke
- Unstable angina
- Severe heart failure
- Implanted pacemaker or defibrillator
- Currently taking blood pressure medications
Important: If you’re on blood pressure medication, sauna use can amplify the effect. Your medication may need to be adjusted as your blood pressure improves. This should always be done under medical supervision—never stop or reduce medication on your own.
General Safety Tips:
- Start slowly (15-20 minutes at lower temps)
- Stay well-hydrated
- Exit immediately if you feel dizzy or nauseous
- Avoid alcohol before or during sessions
- Don’t use it if you’re feeling unwell
Most people tolerate infrared saunas extremely well, but if you have cardiovascular issues, always check with your healthcare provider first.
Building Your Blood Pressure Management Sauna
If you’re ready to use infrared therapy for blood pressure management, you have options:
Option 1: Custom-built by SaunaCloud
We design custom infrared saunas tailored to your space and goals. For blood pressure management, I recommend:
- Full-spectrum infrared heaters (near, mid, and far wavelengths)
- VantaWave® low-EMF technology
- Optional red light integration
- Proper ventilation for comfortable 30+ minute sessions
Option 2: DIY Build
If you’re handy, you can build your own. I started by building mine in 2008, and it’s one of the best projects I’ve ever tackled.
Check out our DIY infrared sauna guide for complete instructions on:
- Heater selection (critical for effectiveness)
- Electrical setup and safety
- Wood choices and construction
- Ventilation and insulation
The key is investing in quality heaters. That’s where the cardiovascular benefits come from—consistent, deep infrared penetration.
Frequently Asked Questions
How long will it take to see blood pressure improvements?
Most people notice immediate drops after a single session. Sustained, long-term reductions typically appear after 3-4 weeks of consistent use (4-5 sessions per week).
Can I stop taking my blood pressure medication?
Never stop medication without consulting your doctor. However, many people can reduce dosage over time as their blood pressure improves. Your healthcare provider must supervise any changes to your medication.
What if my blood pressure is borderline (120-130/80-85)?
This is the perfect time to start using a sauna preventively. Many people in this range can bring their numbers back to optimal (<120/80) with regular sessions and lifestyle improvements.
How do I know if it’s working?
Track your numbers. Check blood pressure weekly at the same time of day. After 3-4 weeks of consistent sauna use, you should see a downward trend.
Is an infrared sauna better than a traditional sauna for blood pressure?
Both work, but infrared’s lower temperatures (120-140°F vs. 180-200°F) make it more comfortable for longer sessions. More time equals more cardiovascular conditioning, resulting in better outcomes.
Can I combine sauna use with exercise?
Yes—in fact, I recommend it. Use the sauna on rest days or after workouts. Just make sure you’re well-hydrated and avoid overexertion.
The Bottom Line: Infrared Saunas Lower Blood Pressure Naturally
After a decade of building saunas and managing my own blood pressure through regular heat therapy, I’m convinced that infrared saunas lower blood pressure as effectively as any natural intervention I’ve tried.
The mechanisms are precise: vasodilation, parasympathetic activation, improved arterial compliance, and enhanced endothelial function. The research is substantial. The effects are measurable. And for many people—including myself—it’s life-changing.
However, like everything in health, consistency is key. Using a sauna twice a month won’t make a significant difference. Using it 4-6 times per week for months creates lasting cardiovascular adaptation.
Your blood pressure numbers aren’t just statistics—they’re indicators of how well your heart and blood vessels are functioning. When those numbers creep up, your risk of heart attack, stroke, and heart disease increases significantly.
Taking 30 minutes a day to sit in gentle heat, relax your nervous system, and condition your cardiovascular system isn’t indulgence. It’s preventive medicine.
If you’re ready to experience how infrared saunas lower blood pressure firsthand, start your custom sauna design or explore our DIY building guide.
Your heart—and your blood pressure—will thank you.
— Chris