Eve is a Sauna Master with a postgraduate degree in metabolic health. She provides consultancy on metabolic health and stress optimisation and is a certified Advanced Oxygen Advantage breath trainer and yoga teacher. Her expertise lies in the scientific application of these modalities to enhance nervous system regulation and promote resilience.
The UK is falling in love with the sauna, and it’s no wonder!
This ancient practice, once an unfamiliar concept to many, is now being embraced for its profound impact on wellbeing. But beyond the immediate feeling of relaxation, what captivates me is the science behind the sweat – the concrete evidence that transforms our positive experiences from mere luck or coincidence into a powerful, physiologically grounded practice.
This is the first in a short series exploring the science behind sauna. What creates those lasting positive effects? And how does this extend far beyond the sauna itself, bringing many of us transformative experiences in our health and vitality?
My own love affair with sauna has been a decade-long exploration, studying the intricate connections between metabolic health, the nervous system, trauma recovery, and the remarkable power of heat.
Until about 10 years ago, I lived in a state of constant nervous system dysregulation, a term I didn’t even know existed. Challenging early life experiences, coupled with the death of my boyfriend in my early 20s created a foundation of stress reactivity that profoundly impacted my health and well-being. Chronic stress was my baseline, as it is for many of us, and our bodies adapt to cope as best they can. These adaptations can mean changes in our bio and neurochemistry, often leading to further dysregulation. My physical reality then became sleepless nights, relentless work, endless screen time, deadlines, and alcohol to relax – it went on for years and years. It’s not an uncommon story, but it was a vicious cycle, leaving me disconnected from joy and trapped in a perpetual state of unease.
The sauna was the game-changer in my journey to find relief.
One scientific lens through which we can understand the effects of sauna on nervous system dysregulation is by understanding Inflammation. Our entire modern environment – Screens, artificial light, use of alcohol, our food systems and our working culture – is one big inflammation driver, disrupting the delicate balance of our physiology.
This impacts us all, whether we consciously feel it or not. Yet, by strategically applying hormetic stress through sauna, our body, ever the hero, once again responds with biological adaptations, but this time they are of a positive kind! Heat adaptation through sauna activates the Nrf2 pathway, a key cellular defence mechanism, effectively reducing inflammation and oxidative stress. This, in turn, has a profound effect on mood and thought patterns over time – (we will talk more about why, later in the series!)
I used to describe the feeling I got from my sauna sessions as ‘giving the wolves something to chew on’ – as if my body was like a house occupied by a pack of unruly dogs, tearing up the furnishings. The hormetic stress of sauna forces our bodies to adapt, helping metabolise the chronic stress burden over time, while immediately releasing beta-endorphins that bind to receptors in the brain, reducing pain and enhancing feelings of wellbeing.
For me, it felt as though I were finally giving those wolves something to munch on besides myself. The relief during and after a session was undeniable, a complete contrast to my usual state.
All this being said, we have to look at the overall picture. In my own story, I could not simply continue living in the same way, and then “add sauna” and magically get well. We cannot simply sauna our way out of all ill health. The scientific reality demands a nuanced and holistic approach to wellbeing. Although the data on sauna coming from scientific institutions worldwide is incredibly strong, they are not a magic bullet. It’s true, sauna is a powerful tool, but it’s most effective when combined with other changes that support overall health.
Alongside the rising popularity of sauna, there’s also a surge of misinformation. Bold claims such as ‘saunas help you lose weight,’ ‘sweat out toxins,’ ‘reset the body,’ or even ‘get rid of trauma’ are surfacing. And while there may be a grain of truth to some of these statements, the data to back those claims up is often scarce.
To safely and effectively use sauna, remember: moderation for adaptation is key.
Avoid heat adaptation practices during pregnancy and consult healthcare professionals if you have any underlying health conditions. Start with short sessions (even a few moments) and gradually increase the duration of sessions as your body adapts. Stay hydrated (and that means good hydration before sessions as well as during) and avoid alcohol entirely! By incorporating sauna into our routine, we can leverage the power of heat adaptation to reduce inflammation, enhance cellular resilience, and promote overall wellbeing.
Stay tuned during this series as we share more about the benefits of sauna on our body, our mind and our longevity.
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Have you had transformative experiences with sauna? Get in touch!