How Heat Therapy Can Boost Your Health and Wellbeing

From saunas to hot baths, warming up could be the key to improved circulation, reduced stress and better overall wellbeing

CREDIT: This is an edited version of an article that originally appeared in Happiful

For years, cold water has dominated the wellness conversation – ice baths, chilly showers and cryotherapy have all promised a boost to health and happiness. But there’s another side to feeling good, and it’s a little warmer.

Recent research from northern Sweden suggests that regular sauna use is linked to better overall health, more energy and higher life satisfaction. From lowering blood pressure to easing aches and enhancing mental wellbeing, incorporating heat – whether through a steam sauna, infrared session, or even a hot bath- might be a surprisingly effective way to support both body and mind.

Why Heat Feels So Good

Emma O’Kelly, author of Wild Sauna, has spent years travelling across the UK exploring the appeal of saunas. “Everyone I met talked about how much better they felt physically and mentally,” she says. “It lifts their mood, eases anxiety and people often find a community in the process.”

Some visitors use the heat for pain relief, like those with Parkinson’s disease, while others with autoimmune conditions report reduced inflammation. And for anyone coping with grief or trauma, a sauna offers a quiet, restorative space away from daily pressures.

Scientific research backs up these experiences. Finnish cardiologist Dr Jari Laukkanen’s long-term studies show that regular sauna use significantly reduces the risk of cardiovascular disease, paving the way for further investigation into how heat stress benefits the body.

The Science of ‘Good Stress’

Sauna heat creates what experts call ‘hormetic’ stress, a small, manageable challenge that encourages the body to adapt and grow stronger. “The more often you expose yourself to heat, the more your body adjusts, and the benefits increase,” says Emma.

In fact, a sauna session is almost like a gentle internal workout. Blood flow improves, circulation and immunity get a boost and even the mucous membranes in the nose and throat work harder to trap viruses. Regular sessions may even help fend off colds.

Why Heat Therapy Is on the Rise

Saunas are booming in the UK. The British Sauna Society reports that the number of Finnish-style public saunas doubled between early 2023 and 2024, and this number could exceed 200 by 2025.

Emma believes part of the appeal lies in the chance to disconnect. “Life is busier than ever, and the constant pinging of technology never stops. The sauna offers a calm, safe space to reconnect with ourselves and others, and to remember that our shared humanity is bigger than our differences.”

Bringing the Heat Home

No sauna? No problem. There are plenty of ways to enjoy the benefits of warmth without leaving the house:

• Heat wraps: Apply a hot compress to sore muscles for relief similar to sauna heat.
• Warm baths: A 20–45 minute soak works much like a sauna, relaxing muscles and easing tension.
• Hot stone massage: Upgrade a massage to include hot stones for deeper muscle relaxation.
• DIY steam: Close the bathroom door, run a hot shower, and breathe in the warm vapour for a mini steam-room experience.

Who Should Be Cautious

While saunas are safe for most people, they aren’t suitable for everyone. Pregnant individuals, those with cardiovascular conditions, or people with epilepsy should avoid heat therapy. Alcohol and saunas don’t mix – stick to water to stay hydrated and remember that moderation is key.

Even so, with growing interest and plenty of accessible ways to enjoy heat, it’s clear that warming up could be the next big step in wellness routines.