Can Sauna Reduce Stress?
Ever feel calmer and less stressed after a sauna? Well, science backs you up. A 2021 study looked at young, active men who did four rounds of sauna bathing (12 minutes each at 90–91°C) with 1-minute cold plunges in between. The researchers measured stress hormones like cortisol – the main one that spikes when we’re under pressure.
Posted on Fri 30 May 2025 · by Danny
The results? Cortisol levels dropped significantly, from 13.61 to 9.67 µg/ml.
Why it matters: Cortisol isn’t all bad – it helps manage stress, blood sugar, inflammation, and sleep. But too much cortisol (from chronic stress or an always-on lifestyle) can really mess you up.
Too much cortisol can:
Keep you in constant fight-or-flight mode, leading to anxiety, restlessness, and poor sleep
Lower your immune system’s defences, making you prone to illness
Increase belly fat and raise blood pressure, boosting heart disease and diabetes risk
Fog up your brain, causing memory issues, mood swings, and difficulty concentrating
Why sauna helps:Sauna bathing, especially with cold water immersion, trains your body to handle stress better.Lower cortisol means your body can rebalance, sleep deeper, support heart health, and just feel better.
Key takeaway?
Sauna can help you sweat the stress away and boost your mental and physical wellbeing. It’s not a magic fix, but it should be in your tool box.
Reference: Podstawski, R., et al. (2021). Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men. American Journal of Men's Health, 15(2). https://doi.org/10.1177/15579883211008339