Science-Backed Sauna Protocols
The information and protocols shared on this website are for educational and general wellness purposes only. They are not a substitute for medical advice, diagnosis, or treatment. Always consult your doctor before beginning any new sauna or heat-based practice, especially if you're pregnant or have a medical condition.
Cardiovascular Health & Longevity
Protocol:
80-100°C (176–212°F)
5-20 minutes per session
2-7 times per week
Benefits:
Regular sauna use at these parameters has been associated with improved heart health, including reduced risk of high blood pressure, cardiovascular disease, and stroke. A study published in the Mayo Clinic Proceedings found that frequent sauna use was linked to a decreased risk of fatal cardiovascular events.
Mood Enhancement & Mental Health
Protocol:
80-100°C (176–212°F)
15-20 minutes per session
2-3 times per week
Benefits:
Sauna exposure can lead to the release of endorphins and other neurotransmitters, resulting in mood elevation and stress reduction. Research indicates that sauna bathing may alleviate symptoms of depression and anxiety.
Growth Hormone Boosting
Protocol:
80°C (176°F)
Four 30-minute sessions in one day, with cooldowns in between
Once per week or less
Best performed in a semi-fasted state (2-3 hours after eating)
Benefits:
This intensive protocol has been shown to significantly elevate growth hormone levels, supporting muscle growth, tissue repair, and metabolism. A study found that such sauna use increased growth hormone levels substantially.
Circulation & Recovery (Infrared Sauna)
Protocol:
50-65°C (122–149°F)
30-60 minutes per session
3-5 times per week
Benefits:
Infrared saunas use radiant heat to warm the body directly, allowing for longer sessions at lower temperatures. This deep-penetrating warmth increases circulation, supports muscle recovery, and relieves joint and tissue stiffness. Clinical studies show that regular infrared sauna use can reduce blood pressure, ease chronic pain, and enhance recovery post-exercise.
