Is a Sauna Safe for High Blood Pressure?

Hi, everyone!

Today's topic is a very important one, as we're discussing sauna use and how it relates to high blood pressure. As you may or may not know, cardiovascular disease is responsible for roughly 18 million deaths (1/3 of total deaths) each year worldwide. 

In fact, it is the #1 cause of death worldwide and has been for the last 15 years, according to the World Health Organization. This is why it is crucial that we do everything in our power to use the tools and knowledge that we have at our disposal to prevent, reduce, and reverse the terrible damage that heart disease causes worldwide every day.

Disclaimer

Before I give you an answer to the above question, I want to mention that I’m not a doctor or a certified health specialist, so you should take everything I’m writing here with a grain of salt.

Please ask your doctor for professional/medical recommendations.

However, as I work in the sauna space and sweat in my own sauna almost daily, I’m sure I know a few things that might shed some light on the above question.

As always, I will give you the most comprehensive and science-based answer that I possibly can. 

Key takeaways: Is a sauna safe for high blood pressure?

• Sauna bathing is generally safe for people with stable high blood pressure and may help improve cardiovascular health when done regularly and mindfully.
• During a sauna session, the body's core temperature rises, leading to vasodilation and improved blood flow, effects similar to those of light exercise.
• Frequent sauna use (4–7 times/week) may reduce the risk of developing hypertension and other cardiovascular conditions.
• People with uncontrolled hypertension or heart failure should consult a healthcare provider before starting sauna therapy and follow specific precautionary measures.

Is a Sauna Safe for High Blood Pressure?

The answer is yes 90% of the time.

In fact, it is strongly recommended for people who suffer from high blood pressure and cardiovascular diseases to use a sauna multiple times a week.

Understanding high blood pressure and its risks 

High blood pressure occurs when the force of blood pushing against your arterial walls is consistently too high. Over time, this pressure causes damage to the delicate lining of the arteries, leading to stiffness, narrowing, and ultimately a greater risk of cardiovascular events.

Often called the "silent killer," hypertension usually shows no symptoms until a serious complication arises, such as a stroke, a heart attack, kidney failure, or an aneurysm. According to the American Heart Association, nearly half of all adults have elevated blood pressure, many without realizing it.

Why sauna use raises concerns among people with hypertension

Despite its well-documented health benefits, sauna use is often approached with caution by individuals diagnosed with hypertension. Understandably, the idea of exposing oneself to elevated heat and increased heart rate raises questions about safety and cardiovascular strain.

During a sauna session, particularly in a traditional sauna or an infrared sauna, the body's core temperature rises and the heart pumps faster, much like it would during light to moderate physical exercise. This leads to temporary drops in blood pressure upon exiting the sauna, as blood vessels dilate and heat-induced vasodilation occurs.

The link between sauna bathing and cardiovascular response

A longstanding tradition, Finnish sauna bathing is known to induce cardiovascular responses similar to moderate-intensity exercise. During a typical Finnish sauna session, the heart rate increases, the blood vessels dilate, and the core temperature rises, all of which create a controlled cardiovascular challenge that strengthens the system over time.

According to long-term research conducted in Finland, regular sauna exposure may help reduce multiple cardiovascular risk factors, including:

• Hypertension
• Congestive heart failure
• Ischemic heart disease
• Peripheral artery disease
• Dyslipidemia
• Endothelial dysfunction
• Left ventricular dysfunction
• Other cardiovascular diseases

These beneficial effects of sauna bathing are thought to stem from the way that sauna heat stimulates central blood flow, promotes vascular flexibility, and enhances heart rate variability.

Take a quick glance at the infographic below if you’d like more details on that. I’d also suggest that you check out Dr. Rhonda Patrick’s website, where she provides one of the most detailed overviews of all the health benefits that sauna use can bring into your life: FoundMyFitness Topic - Sauna

 How Does Sauna Use Help with Blood Pressure?

According to a 20-year study conducted in Finland that followed up to 2000 males who used a sauna multiple times a week, it was found that:

• Men who used a sauna 2–3 times a week were 24% less likely to develop hypertension.
• Men who used a sauna 4–7 times a week were 46% less likely to develop hypertension compared to men who only used it once a week.

According to those studies, the reason why sauna bathing is useful in preventing and reversing high blood pressure is that heat exposure helps with arterial compliance (arterial flexibility) as well as haemodynamic compliance (the ability of your blood to flow easily across your body).

Precautionary Measures for Sauna Use If You Have High Blood Pressure 

The only thing you need to be careful about if you already have high blood pressure is not pushing yourself too hard.

• Do not expose yourself to high temperatures (200 °F-215 °F). If you do so, limit yourself to no more than 5 to 10 minutes.

• Choose a sauna that will increase your heart rate, but not too much (studies usually aim for 140 °F-180 °F). This can be achieved with an infrared or dry Finnish sauna.

• Aim for shorter sauna sessions to start and increase the duration as you develop more resistance. (Aim for sessions of 10 to25 minutes.)

• Do not expose yourself to drastic temperature changes such as sauna bathing followed by cold plunges in freezing water. This might increase blood flow suddenly, and if your arteries are already damaged, this might cause some issues.

• Do not drink alcohol in or before the sauna. Most people who experienced issues with sauna bathing had consumed alcohol before.

Experience the Benefits of Sauna Bathing with Northern Saunas

We believe that a sauna is more than just a source of heat; it’s a ritual of renewal, a sanctuary for both body and mind. Each model we offer is thoughtfully selected to reflect the essence of Nordic wellness culture, where sauna bathing is a way of life, not a luxury, and a ritual rooted in balance, simplicity, and regeneration.

We partner with renowned European manufacturers who share our commitment to quality, safety, and timeless craftsmanship. Our collections are built with durable materials, clean lines, and a deep respect for the traditions that inspired them. At Northern Saunas, we don’t just sell saunas; we curate spaces of well-being designed to support your health, longevity, and peace of mind.

A Balanced Approach to Sauna Use and High Blood Pressure

I hope I was able to bring some clarity to the question as to whether or not you should use a sauna if you have high blood pressure.

My recommendation is that you use it often and monitor your results. Remember to use your sauna intelligently, and don’t push yourself too hard.

Let me know if you have any further questions.

Kindly,

Gabriel from Northern Saunas: The Highest Standards in Home Saunas.

FAQ – Saunas and High Blood Pressure

Can sauna bathing cause low blood pressure or dizziness?

Yes, it can, particularly right after the session. When you're exposed to sauna heat, your blood vessels dilate, circulation increases, and blood pressure may temporarily drop. This can occasionally lead to dizziness or light-headedness when standing up or exiting the sauna too quickly. These effects are generally mild and short-lived, especially in people with stable blood pressure. To stay safe, it’s important to allow your body to cool down gradually and stay hydrated. Avoid alcohol before or during sauna use, and always listen to how your body responds.

Does using a sauna help to reduce stress?

Yes, sauna heat helps reduce stress by triggering the body’s relaxation response. Cortisol levels drop, while endorphins and other feel-good neurotransmitters rise. Many sauna users report a deep sense of calm after a session, both physically and mentally, which makes saunas powerful tools for managing everyday stress and supporting long-term cardiovascular well-being.

Which type of sauna is best for people with high blood pressure?

Both traditional Finnish saunas and infrared saunas offer cardiovascular benefits, but for individuals with existing blood pressure concerns, infrared saunas may be the better starting point. Infrared saunas operate at lower temperatures, typically between 110 °F and 140 °F, which places less thermal strain on the heart while still promoting vasodilation, circulation, and relaxation. The heat penetrates more gently, making it easier to tolerate for those with reduced heat tolerance or compromised cardiovascular function.

That said, Finnish sauna bathing has been the subject of most long-term studies showing a reduced risk of hypertension and cardiovascular disease. For people with stable and well-managed blood pressure, a traditional sauna at moderate temperatures (140 °F–170 °F) can also be safe and effective, especially with proper hydration, gradual adaptation, and medical guidance when needed.