The science of the sauna

Sauna is a valuable longevity practice, and when paired with cold plunging and good people, health almost feels inevitable.

Sauna gets ‘dramatic credit’ as a tool for longevity.

That’s what Sophie Strauss says, the co-owner of Sauna Camp, a wellness experience that blends the liberating spirit of the outdoors with Scandinavian community-driven sauna and cold plunge rituals.

It starts with the heart.♥️

As February is American Heart Month, it’s worth highlighting the longevity and heart-healthy science of sauna.

What makes the practice so unique is that it is a ‘zero impact’ form of cardiovascular exercise. This means it is incredibly safe on the joints while still able to boost heart rate.

• Sauna can increase heart rate as much as running, Sophie says.

It’s not just about pumping more blood to the heart though. Longevity benefits are rooted in blood flow, which directly impacts cardiovascular health. 

Sauna causes blood vessels to open in a process known as vasodilation, which encourages the body to pump new oxygenated blood to the muscles and organs, she explains.

As a result, consistent sauna can prevent heart disease, alleviate heart conditions, and improve cardiovascular health, as well as reduce the risk of Alzheimer's disease, dementia, and other degenerative brain conditions.

• Sauna-goers also report weight loss and detoxification benefits, especially after a weekend of drinking.

The longer you sauna (speaking in terms of years), the more long-term benefits you’ll experience, Sophie says. 

“It's getting the muscles and organs everything they need in order to do their job long-term,” she says.

Nature’s ice bath tells a different story.

Cold, pure panicky longevity

When you go from a sauna to a frozen lake, the cold will trick your body into thinking you are in an emergency.

‘I have to get out of the water!’ the body says. 

That biological panic instinct will trigger a set of different-but-still-good-for-you biological reactions. 

How? The body, fearing for its safety, re-prioritizes blood back into your central organs (head, core, torso), Sophie says. 

The stress placed on your body during a cold plunge also shocks the liver into generating rare cold shock proteins. These are considered “the best of the best” and heal your organs, she emphasizes.

When you go from the frozen lake back to the sauna, vasodilation (blood vessel opening) pushes the ‘extremely healing’ cold shock proteins to the entire body. 

Benefits from sauna and cold plunge are not dependent on the other, which means you can experience either for healing rejuvenation.

Spirit of the Sauna

The Finns call the steam "Löyly" ("Spirit of the Sauna") because it renews the spirit, Sauna Camp writes on their website. Ancient Scandinavian cultures also knew you needed a community to achieve this deeper sense of renewal.

That is why sauna was the town hall of Nordic communities, a central hub for cultivating connections with neighbors and friends, and experiencing life at its most basic.

Unfortunately, modern sauna culture usually overlooks this history and connectedness, prioritizing the physical longevity benefits over the emotional ones.

The practice is reduced to “an itch” that needs to be scratched.

But as social cohabiting creatures, we need community—connection. “Just sitting next to somebody and chatting about your week sparks something in us that we evolutionarily have in our bones,” she says.

This bone-deep need to connect includes connecting with ourselves.

It recharges our social battery and reinvigorates a sense of community and self, inspiring wellness on a personal, emotional, and social level.

She also thought it was important that Sauna Camp taps into the adventure and playfulness of camp—being carefree, doing crazy things, and immersing yourself in the untamed wild with others—this aligns with the true spirit of fire and ice.

“To experience being outside in a stupid degree of temperature (-20 degrees) and people are just hanging out [is] crazy. And it just feels right. It feels good,” she says.

Sauna and cold plunge: more than longevity

In channeling the spirit of sauna, the practice can be deeply nourishing and connect us with the earth, ourselves, and one another to help us to live longer and happier.

“Even on a micro-level, it [community] sparks self-love and self-care,” she says.

The next time you sauna, look beyond ‘needing’ to do for longevity. 

It can be a reminder of what is really important in life—being true to yourself, spending time with people, and connection on every level.

Discover the science of sauna, cold plunge, and wellness at the Livelong Experience

Unlock the secrets of wellness at the Livelong Experience, an exclusive gathering of wellness and longevity experts from around the country.

Join a select group of 200 attendees for intimate and interactive sessions that dissect the science and practices of longevity, including sauna therapy, personalized medicine, and your ideal nutrition—not only learning from top experts, but also from peers on a similar journey of self-mastery.

With luxury accommodations, authentic science, and engaging activities, you deserve to spark true wellness.

Three stunning saunas from around the world

Sauna is more than a practice for longevity. It’s a ritual, it is nature, it is community, and it rejuvenates, inspiring you to become more in tune with yourself and the world around you.

For an experience that surpasses the regimented style of modern sauna culture, consider these saunas, which have won awards for the spectacular views, rejuvenating treatments, and holistic wellness offerings.

Alpin Panorama Hotel Hubertus, Italy

Situated in the expansive Dolomite mountains, this sauna was the winner of the World Sauna Award 2024 (The SAUNA37 awards). Considered one of most beautiful saunas around the world, the new Heaven and Hell Sky Spa–spanning two levels with multiple whirlpools and saunas–is an architectural masterpiece that appears to float in air, mixing wellness with weightlessness.

＠hotel_hubertus. https://www.hotel-hubertus.com/en

Aqua Dome, Austria

Part theme park and part spa, this luxurious spa spans 22,000 meters and sits under a glass dome, taking advantage of views of the scenic alps. According to SAUNA37, the entire park is interspersed with indoor and outdoor spas, three flowing pools, multiple hydraulic massage and seawater tubs, a medical center, a VIP club, and restaurants and bars.

＠aquadome_hotel.therme.spa. https://www.aqua-dome.at/en/

Sky Lagoon, Iceland

This is the largest all-glass open-air ocean-view sauna in Iceland, making visitors feel part of the rugged coastal landscape. A highlight of this spa is the Skjól Ritual, which is a seven-step “healing journey rooted in heritage.” It includes a warm lagoon, ice plunge, seaside sauna, cold mist, exfoliating scrub, steam room, and crowberry elixir.

＠skylagooniceland. https://www.skylagoon.com/

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