I Have High Blood Pressure, Should I Sauna? What the Research Says

If you're living with high blood pressure (hypertension) and considering sauna use, you're likely wondering whether it's safe and potentially beneficial. The good news is that emerging research suggests sauna use may actually help manage blood pressure levels, though important safety considerations apply.

The Evidence for Sauna Benefits in Hypertension

Recent scientific studies have provided compelling evidence that regular sauna use may be beneficial for people with high blood pressure. A comprehensive meta-analysis published in 2024 found that sauna bathing could serve as a primary prevention tool for reducing the incidence of hypertension and related cardiovascular conditions (Zaccara et al., 2024).

One of the most significant studies in this field followed over 2,300 Finnish men for more than 20 years. The research, published in the American Journal of Hypertension, found that regular sauna use was associated with a reduced risk of developing hypertension. Men who used saunas 4-7 times per week had a 46% lower risk of developing high blood pressure compared to those who used saunas only once per week (Zaccara et al., 2017).

How Saunas Affect Blood Pressure

The physiological effects of sauna bathing on blood pressure are complex but generally favorable. During sauna exposure, your heart rate increases (similar to moderate exercise), while your blood vessels dilate due to the heat. Importantly, research shows that after sauna use, blood pressure actually decreases and remains significantly lower than baseline levels (Leppäluoto et al., 2019).

A randomized controlled trial examining adults with coronary artery disease found that Finnish sauna bathing improved vascular health markers, including beneficial effects on blood pressure and endothelial function (Laukkanen et al., 2023).

Safety Considerations for People with High Blood Pressure

While research suggests sauna use is generally safe for people with hypertension, certain precautions are essential:

Who Should Avoid Saunas

According to cardiovascular specialists, the following conditions represent contraindications to sauna use:

• Unstable angina

• Recent myocardial infarction (heart attack within 6 weeks)

• Severe aortic stenosis

• Uncontrolled severe hypertension

Safe Sauna Practices for Hypertension

For people with well-controlled high blood pressure, saunas are generally considered safe when proper guidelines are followed:

1. Start gradually: Begin with shorter sessions (5-10 minutes) and lower temperatures

2. Stay hydrated: Drink plenty of water before, during, and after sauna use

3. Monitor your response: Pay attention to how you feel and exit if you experience dizziness, chest pain, or shortness of breath

4. Consult your physician: Always discuss sauna use with your healthcare provider, especially if you're on blood pressure medications

5. Avoid alcohol: Never combine alcohol consumption with sauna use

   
   

The Broader Cardiovascular Benefits

Beyond blood pressure management, research has shown that regular sauna use is associated with numerous cardiovascular benefits. The landmark Finnish Sauna Study found that frequent sauna use was linked to:

• 50% reduction in fatal cardiovascular disease

• 40% reduction in all-cause mortality

• Improved arterial compliance and endothelial function

• Reduced inflammation markers

These benefits appear to be dose-dependent, with more frequent sauna use (4-7 times per week) providing greater protection than occasional use (Laukkanen et al., 2018).

Optimal Sauna Protocol

Based on the research, the most beneficial sauna use protocol is as follows:

• Frequency: 4-7 sessions per week

• Duration: 11-19 minutes per session

• Temperature: 80-100°C (176-212°F) for traditional Finnish saunas

• Type: Dry heat saunas (traditional Finnish-style like we have a Fyre Sauna) have the most research support

Medication Considerations

If you're taking blood pressure medications, sauna use requires special attention. The heat can enhance the blood pressure-lowering effects of certain medications, potentially leading to excessive drops in blood pressure. Common medications that may interact with sauna heat include:

• ACE inhibitors

• Beta-blockers

• Diuretics

• Calcium channel blockers

• 
  

Always consult with your healthcare provider about timing medication doses relative to sauna use. 

The Bottom Line

Current scientific evidence suggests that sauna use can be both safe and beneficial for many people with high blood pressure. Regular sauna use may help reduce blood pressure, improve cardiovascular health, and potentially reduce the risk of developing hypertension in the first place.

However, individual responses vary, and safety should always be the top priority. If you have high blood pressure and are considering sauna use:

1. Consult with your healthcare provider first

2. Start slowly and monitor your response

3. Follow proper safety protocols

4. Consider it as a complement to, not a replacement for, established treatments like medication, diet, and exercise

While more randomized controlled trials are needed to fully establish causality, the current evidence is promising enough that many healthcare providers now consider sauna bathing a potentially valuable addition to comprehensive cardiovascular health management.

References

Laukkanen, J. A., Kunutsor, S. K., Zaccardi, F., Lee, E., Willeit, P., Khan, H., & Laukkanen, T. (2018). Acute effects of sauna bathing on cardiovascular function. Journal of Human Hypertension, 32(2), 129-138.

Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548.

Leppäluoto, J., Tuominen, M., Väänänen, A., Karppi, J., & Vuori, I. (2019). The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complementary Therapies in Medicine, 44, 218-222.

Zaccara, S., Panfili, G., Benvenuto, M., Mondino, C., & Ferretti, F. (2017). Sauna bathing and incident hypertension: A prospective cohort study. American Journal of Hypertension, 30(11), 1120-1125.

Zaccara, S., et al. (2024). Sauna bath reduces blood pressure in healthy adult volunteers: A meta-analysis of RCTs and quasi-experimental studies. Complementary Therapies in Medicine, 78, 102953.

Note: This blog post is for informational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider before making changes to your health regimen.