International Sauna Association (ISA) defines a sauna bath as:
“The sauna bath is a health-promoting and relaxing hot-air bath in which overheating and cooling alternate. In a room made of wood, with a typical climate of about 80-105 degrees C, about 100 cm above the top bench, as well as a low level of humidity, which is briefly increased by infusions, the whole body is heated several times and then cooled with outside air and cold water.”
01Sauna Benefits Informational Videos
Cardiovascular Benefits of Sauna
Doctors having fun discussing Cold Therapy
Sauna reduces inflammation
Doctors Paul Zalzal and Brad Weeny discussing sauna!
Laird Hamilton speaks Sauna and Ice bathing
Doctor, writer and actor Emilia Vuorisalmi casually discussing sauna bathing at the World Sauna Forum 2022
02Sauna Studies and Research
- - Pivotal 5 year study linking sauna bathing to reduced all cause mortality events with special focus on cardiovascular events. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
- Pivotal 5 year study linking sauna bathing to reduced all cause mortality events with special focus on cardiovascular events.
- - "Many toxic elements appeared to be preferentially excreted through sweat"https://pubmed.ncbi.nlm.nih.gov/21057782/
- "Many toxic elements appeared to be preferentially excreted through sweat"
- - Sauna benefits cardiovascular health acutely and long term when used with exercise. https://jyx.jyu.fi/jyx/Record/jyx_123456789_86642#
- Sauna benefits cardiovascular health acutely and long term when used with exercise.
- - Sauna positively effects white blood cell counts and immune response in athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/
- Sauna positively effects white blood cell counts and immune response in athletes
- - Sauna Benefits: 8 Science-Backed Ways A Sauna Makes You Healthier https://www.divinesaunas.com/blogs/sauna-information/sauna-benefits-scientifically-proven-health-improvements#4.
- Sauna Benefits: 8 Science-Backed Ways A Sauna Makes You Healthier
- - Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
- Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence
- - International Sauna Association (ISA) spotlighting several important sauna studies. https://globalwellnessinstitute.org/wellnessevidence/sauna/sauna-spotlight/
- International Sauna Association (ISA) spotlighting several important sauna studies.
- Sauna Research Institute (SRI) - keep up to date and or participate in sauna studies https://www.saunastudies.com/sri-news/
Sauna Research Institute (SRI) - keep up to date and or participate in sauna studies
03Sauna and Cold Plunge Protocols - Purpose Specific
These protocols are intended as informational only. Please consult with a physician before engaging in use of sauna and cold exposure therapy!
- - General Health and Muscle Recovery Sauna Protocol 3 × 15 minute sauna sessions at 160F to 210F. Dry or wet. Omission of cold exposure maintains muscle building mechanisms triggered by strenuous workouts.
- General Health and Muscle Recovery Sauna Protocol
- - Contrast Therapy Protocol 3 × 15 minutes of sauna at 160F to 210F alternating with 3 × 2-5 minutes of cold exposure at 40F to 50F.
- Contrast Therapy Protocol
- - Protocol for Blood Volume Stimulation Sauna session between 180F and 210F not to exceed 30 minutes. Avoid hydration to induce slightly dehydration for short period.