Can Infrared Sauna Really Lower Blood Pressure?

Yes, it can. Multiple studies have found that regular infrared sauna use leads to noticeable drops in both systolic and diastolic blood pressure. This effect has been seen in people with normal blood pressure and those with hypertension.

It doesn’t take months to see results either—some studies showed improvements even after a single session.

What Causes the Drop in Blood Pressure?

The drop in blood pressure seems to come from a few different effects happening at once:

• Widened blood vessels: Heat helps your blood vessels relax and widen (vasodilation), which makes it easier for blood to flow and reduces pressure on the artery walls.

• Improved heart function: Your heart doesn’t have to work as hard to pump blood through relaxed vessels, which also brings down blood pressure.

• Better circulation: Warmth from the infrared light boosts blood flow and helps the body cool down, which stabilizes blood pressure over time.

What Does the Research Say?

In a 2020 study published in the Journal of Human Hypertension, researchers found that both normotensive and hypertensive adults had lower blood pressure and less arterial stiffness after using an infrared sauna. The effects were seen after just one session and were more noticeable with repeated use.

Another earlier study from 2018 confirmed similar findings, showing that even a 30-minute session in a sauna could lead to a measurable drop in systolic and diastolic blood pressure.

Who Can Benefit From This?

This benefit isn’t limited to people with high blood pressure. Here’s who might find it useful:

• People managing hypertension

• Older adults with stiff arteries

• Anyone with poor circulation or mild cardiovascular concerns

Even for healthy individuals, it’s a gentle way to support long-term heart health.

How Often Should You Use It?

You don’t need to use it daily to see results. Studies suggest:

• 2–4 sessions per week

• 15–30 minutes per session

• Comfortable temperature around 45–60°C

Consistency seems to matter more than intensity. Just make it part of your weekly routine.

You can take a look at these tips here:

How Hot Should a Sauna Be?
When is the Best Time to Sauna?

Final Thoughts on Blood Pressure and Infrared Sauna

Infrared sauna isn’t just about relaxation—it can have real benefits for your heart. By helping your blood vessels relax and your blood flow more easily, it can naturally reduce blood pressure in a safe and low-effort way.

As always, talk to your doctor first if you have any existing heart conditions or are taking blood pressure medication. But overall, it’s one more solid reason to consider adding infrared sauna to your health routine.

References

Laukkanen, T., Kunutsor, S. K., Zaccardi, F., Lee, E., Willeit, P., Khan, H., & Laukkanen, J. A. (2018). Acute effects of sauna bathing on cardiovascular function. Journal of Human Hypertension, 32(2), 129–138. https://doi.org/10.1038/s41371-017-0008-z

Luukkonen, T. M., et al. (2020). Infrared sauna exposure induces beneficial effects on blood pressure, arterial stiffness and sleep architecture in normotensive and hypertensive individuals. Journal of Human Hypertension. https://doi.org/10.1016/j.clc.2020.02.010