Summary
Finnish research shows regular sauna use improves HRV both acutely (post-session) and over time with consistent practice. The heat stress triggers beneficial cardiovascular adaptations.
Methods
Studies of traditional Finnish sauna (80-100°C) on HRV
Key Findings
- Acute parasympathetic rebound 30-60 minutes post-sauna
- Regular users (4-7x/week) had higher baseline HRV
- Cardiovascular benefits similar to moderate exercise
- Dose-response relationship: more frequent = greater benefits
Limitations
Most research from Finland; may not generalize to all sauna types
What This Means for You
Regular sauna use (2-4x per week) may improve baseline HRV over time. Allow 30-60 minutes of cooldown before measuring HRV after a sauna session to see the parasympathetic rebound effect.
Source
Read the original paper in Mayo Clinic Proceedings ↗
Added to HRV Zone: 2025-01-09