The heart health benefits of infrared sauna therapy

The heart health benefits of infrared sauna therapy

Do you enjoy hitting the sauna? For many, those sweaty sessions are about relaxation, recovery, and even detoxing. However, infrared saunas deliver more than just serious heat. Research shows that a sauna routine can help improve heart health and even give you the cardiovascular boost you would expect from a workout. 

Your heart is a powerhouse — pumping blood and oxygen to every cell. It’s important to find ways to give your heart the care it deserves. Proper nutrition, regular exercise, and stress management are frequently recommended ways to promote heart health. 

However, adding infrared sauna therapy to your routine can provide an extra level of care for your cardiac well-being. From improving circulation and lowering blood pressure to boosting cardiovascular fitness, infrared sauna therapy offers a holistic approach to taking care of your heart. 

heart healthy exercise

Taking care of your heart

Your heart is the hardest working muscle in your body. It beats approximately 100,000 times a day, pumping about 2,000 gallons in those 24 hours. Over a 70-year lifetime, the average human heart will beat more than 2.5 billion times.

Your heart is constantly working. But for many Americans, their hearts aren’t working as well as they could be. Nearly half of Americans have some form of cardiovascular disease, whether it’s high blood pressure, arrhythmia, or coronary artery disease. And heart disease accounts for about 1 in every 5 deaths.

But with lifestyle changes, you can improve your heart health, improve your quality of life, and even live longer.

Heart-healthy habits include eating a nutrient-rich diet, getting in regular exercise, managing stress, and logging some good Zzz’s.

Heart-healthy diet

Consuming a diet rich in saturated fats, trans fats, and cholesterol has been associated with an increased risk of heart disease. But when you fuel your body with wholesome, nutrient-rich foods, you can support your overall heart health. 

Try filling your plate with colorful fruits, crisp vegetables, whole grains, lean proteins, and heart-healthy fats.

Get moving

Exercise isn't just about fitting into your favorite jeans or sculpting your abs — it's about keeping your heart strong and resilient. Working out will make your heart stronger, allowing it to pump blood more efficiently throughout the body. This helps lower blood pressure, reduce the risk of heart disease, and improve cardiovascular health.

The American Heart Association recommends that adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Find activities you enjoy, whether it's dancing, swimming, hiking, or practicing yoga. Your heart will thank you for it!

Manage stress

Stress is an inevitable part of life. But chronic stress can take a toll on your heart health. Stress can increase your risk of high blood pressure and cardiovascular events, which cause damage to the heart muscle.

When you are prioritizing your heart health, it’s essential to find ways to manage stress. Relaxation techniques such as deep breathing, meditation, or spending time in nature can be beneficial. In addition, it’s important to make time for activities that you enjoy and bring you happiness.

Prioritize sleep

Quality sleep is essential for overall health and well-being, including heart health. Poor or insufficient sleep can lead to high blood pressure, increasing your risk of heart disease. There is also a link between sleep deprivation and coronary heart disease

Adults should aim for seven to nine hours of restful sleep each night. A relaxing bedtime routine can help you unwind and signal to your body that it's bedtime. Turn off electronic devices, dim the lights, and indulge in a soothing activity like reading or soaking in a hot tub.

heart health infrared sauna

Infrared sauna for heart health

Saunas have been used for millennia as a way to relax, socialize, and treat physical conditions. Most used fire as a way to generate heat and raise the temperature inside of the space. But in the 1960s, the earliest versions of infrared sauna therapy were introduced in Japan. Rather than using external heat, infrared saunas use infrared waves to penetrate the body and raise a person’s core temperature.

From promoting circulation and relaxation to aiding detoxification and stress reduction, its benefits extend far beyond mere relaxation. Keep in mind that if you have an existing heart condition, you should consult with your doctor before starting an infrared sauna regimen. You also want to listen to your body and tailor your sessions based on your heat tolerance, goals, and overall health. 

Improved circulation

Research has shown that far infrared therapy can increase artery blood flow, as well as peripheral blood circulation. When you improve blood flow, your body is better able to delivery oxygen and nutrients to your heart —  and the rest of your body. 

Michael Phelps Sweaty GOAT Saunas by Master Spas feature full spectrum infrared therapy, directly heating the body to promote overall health. Offering far infrared heat, carbon elements are placed around the back, ankles, and feet for the greatest in muscle recovery and relaxation.

Stress reduction

Chronic stress is a significant contributor to heart disease. If you need proof, just look at the numbers when it comes to cardiovascular disease and people who have a high-stress occupation. Research shows that men with stressful jobs have twice the risk of heart disease. Another study found that the leading cause of on-duty deaths among firefighters is cardiometabolic disease. 

However, regular sauna sessions have been shown to improve the overall health of people who have high stress jobs. 

Getting sweaty in an infrared sauna can lower levels of stress hormones like cortisol while promoting the release of endorphins, the body's natural feel-good chemicals. This relaxation response helps alleviate mental stress and tension, thereby benefiting heart health.

Having an at-home sauna like a Sweaty GOAT makes it easier to integrate infrared therapy into your wellness routine. Use the control panel to schedule a session, prompting your Sweaty GOAT to heat up to your preferred temperature.

Lower blood pressure

High blood pressure is a major risk factor for heart disease. Studies suggest that infrared sauna therapy can help lower blood pressure by inducing vasodilation and promoting relaxation. 


Accumulation of toxins and heavy metals in the body can strain the cardiovascular system and contribute to inflammation. Sweating induced by infrared sauna therapy gives the body a chance to get rid of these substances — aka detox. When you are able to rid the body of toxins, you are able to improve your overall well-being, including heart health.

The deep tissue penetration of infrared heat stimulates the sweat glands at a cellular level, promoting a more intense sweat. This allows the body to release a higher concentration of toxins, heavy metals, and impurities. Not only will you feel rejuvenated but it can help lower inflammation and oxidative stress, both of which are risk factors for heart disease.

Cardiovascular fitness

You expect to get your heart rate up when you are doing a workout. But when you are breaking a sweat in a sauna, you will also experience an increase in heart rate. According to UCLA Health, your heart rate could reach 100 to 150 beats per minute.

This elevated heart rate mimics the cardiovascular response to moderate-intensity exercise. So that sweaty sauna session? It provides a workout-like stimulus for the heart muscle.

But the cardio benefits can go beyond that when you combine exercise and sauna. Research shows that exercise followed by 15 minutes in the sauna improves cardiovascular respiratory fitness more than exercise alone. 

best infrared sauna

Best infrared sauna for at home use

Do you want to enjoy the benefits of sauna therapy without having to book an appointment at a spa or share space at a gym? Having a Michael Phelps Sweaty GOAT Sauna allows you to realize the benefits of sauna therapy. You can click here to find out more about the benefits of incorporating a Michael Phelps Sweaty GOAT sauna into your routine. Rejuvenate your wellness routine today!