Sweating With Intention: How Infrared Sauna, Recovery, and Nervous System Balance Support Heart Health

Cardiovascular disease remains the leading cause of death in the US, and if you’re like most of my functional medicine telehealth patients and the people I know, you want to do everything you can to keep your heart healthy. 

But it’s not always about more effort. Research shows that heart health is equally shaped by stress, recovery, and nervous system balance. Cardiovascular resilience depends not only on what we do, but on how well the body can downshift and recover. 

Practices like infrared sauna therapy can support this recovery response as part of a heart-healthy lifestyle. Here’s how it works. 

Heart Health and the Nervous System Connection

Some of the things that help keep our hearts healthy involve short periods of intentional stress (for example, doing aerobic exercise). But we certainly don’t want to be in that state all the time. 

Chronic stress, where the body is perpetually in a sympathetic (“fight or flight”) state, can elevate heart rate, increase vascular tension, and contribute to higher blood pressure (a leading cause of heart attacks and strokes) over time. 

Supporting parasympathetic (“rest and digest”) activity is increasingly recognized as a heart-protective strategy. And research shows that sauna use supports relaxation and nervous system regulation, helping shift the body toward parasympathetic dominance. (1) 

Recovery as a Cardiovascular Strategy

Heart health is built not just during exertion, but during intentional recovery. While we generally think of recovery as being passive, it’s really an active physiological process that allows blood vessels to relax, circulation to improve, and the heart to function more efficiently. 

There are several different ways to support nervous system regulation and recovery, including mind-body therapies, meditation and mindfulness practices, and spending time in nature. Here I’m focusing on infrared sauna therapy, which is a foundational part of my own wellness and recovery routine, and offers several research-backed benefits for heart health and beyond. 

Benefits of Infrared Light for Cardiovascular Health 

There are several research-backed benefits of infrared sauna therapy for heart health. Infrared light offers a unique intersection of cardiovascular engagement and nervous system support: rather than pushing the heart through intensity alone, it works to gently boost circulation while simultaneously supporting nervous system balance and recovery.

Supports Circulation and Vascular Function Through Gentle Heat

Infrared sauna therapy uses specific infrared wavelengths to gently heat the body from within, promoting vasodilation and increased circulation. This allows oxygen and nutrients to be delivered more efficiently throughout the body, and decreases the workload placed on the heart, supporting overall cardiovascular efficiency. 

Over time, this repeated vasodilation helps support vascular flexibility, an important marker of heart health as we age. Flexible, responsive blood vessels are better able to adapt to changes in blood flow and pressure, reducing strain on the cardiovascular system. 

Unlike traditional heat exposure, infrared light penetrates more deeply into tissues, supporting cardiovascular engagement at lower ambient temperatures. This makes the experience more accessible and tolerable for a wider range of people. 

Encourages a Heart Rate Response Similar to Moderate Exercise

Research shows infrared sauna sessions elevate heart rate in a way comparable to moderate exercise, leading some researchers to describe sauna use as an exercise mimetic. (2) 

During a session, heart rate increases as the body works to regulate internal temperature and circulate blood toward the skin. This increase in cardiac output mirrors some of the same physiological adaptations seen with aerobic activity. 

Importantly, the heart rate response we see during sauna use is followed by a post-session rebound effect, where resting heart rate and blood pressure tend to drop below baseline. This pattern of temporary cardiovascular activation followed by deeper recovery supports overall cardiovascular resistance. 

These aren’t just mechanistic theories. Large population studies published in JAMA have linked frequent sauna use with lower rates of cardiovascular events and cardiovascular-related mortality. (3) This is one of the key ways in which regular sauna use supports longevity and healthspan in general. (2) 

Supports Blood Pressure Regulation

Research suggests gentle, repeated heat exposure can reduce vascular stiffness and improve blood flow, both critical for heart health and stabilizing blood pressure over time. 

A clinical study from the University of Missouri-Kansas City found that regular far infrared use led to statistically significant reductions in both systolic and diastolic blood pressure.  (4) 

Supports Endothelial Health and Nitric Oxide Production 

The endothelium regulates blood vessel tone, blood flow, and inflammatory signaling throughout the vascular system, making healthy endothelial function foundational to cardiovascular health. 

Repeated infrared heat exposure has been shown to support endothelial responsiveness. One proposed mechanism is increased nitric oxide activity (nitric oxide is a molecule that helps blood vessels relax and improves blood flow). Supporting nitric oxide pathways helps reduce vascular tension and promotes smoother circulation. 

One of the most studied examples of these effects is Waon therapy, a form of repeated low-temperature infrared sauna therapy, which has been shown to support endothelial function, circulation, and cardiac efficiency. (5) This therapy is actually a first-line treatment for heart disease in Japan, based on years of research demonstrating its effectiveness. 

Promotes Nervous System Regulation and Recovery

Research shows infrared sauna use supports relaxation and nervous system regulation, helping shift the body toward parasympathetic dominance. While the heat itself creates a temporary physiological challenge, the overall effect is a net increase in recovery capacity. 

Bringing It All Together 

Infrared sauna therapy aligns with these principles by delivering controlled, tolerable heat through infrared light, creating a temporary cardiovascular challenge followed by a meaningful recovery response. It supports circulation, vascular flexibility, and nervous system balance in a way that’s repeatable and sustainable over time. 

My Favorite Infrared Saunas 

When it comes to supporting heart health through infrared therapy, Sunlighten offers options designed to fit different goals, spaces, and budgets, making consistency more accessible. Sunlighten’s infrared saunas are built around light-based technology that supports circulation, vascular flexibility, and stress reduction, key components of cardiovascular wellness. 

I personally use and love the mPulse Smart sauna, which delivers all three infrared wavelengths (near, mid, and far), along with integrated red light therapy, and includes guided health programs designed to support outcomes like relaxation, cardiovascular support, and detoxification. These programs make it easier to use infrared with intention as part of a heart-focused routine. 

The Amplify sauna offers a more intense heat experience while still delivering full-spectrum infrared, supporting circulation and cardiovascular engagement through a deeper sweat. 

And for those looking to integrate infrared therapy into their routine at a lower price point, Sunlighten’s Solo System provides a compact, effective entry into infrared use while still delivering the core benefits of infrared light. 

From full cabin saunas to space-efficient systems, the goal is the same: making heart-supportive recovery practices easier to maintain over time.

A Well-Rounded Approach To Heart Health 

To keep your heart healthy over the course of your life, I always recommend a multi-pronged strategy involving diet, exercise, nervous system support, and other lifestyle changes, as well as addressing any underlying imbalances that can contribute to systemic inflammation and other heart disease risk factors. 

While heart health is never as simple as just doing one thing, I love infrared sauna therapy for its ability to move the needle in so many ways. It’s also just such a relaxing ritual that makes me feel great (and this is part of why and how it works!). 

If you’re ready to experience it for yourself, you can use my code DRWILLCOLE to save up to $1600 on your sauna purchase from Sunlighten right here. 

Photo courtesy of Sunlighten

Disclaimer: This is a sponsored blog post. We only partner with brands that we believe will provide value to our readers.

Sources

• Chang, M., Ibaraki, T., Naruse, Y., & Imamura, Y. (2023). A study on neural changes induced by sauna bathing: Neural basis of the “totonou” state. PloS one, 18(11), e0294137.
• Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental gerontology, 154, 111509.
• Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine, 175(4), 542-548.
• Edwards, B., Kort, H. A Study of the Health Benefits of Far Infrared Sauna Therapy. 
• Tei, C., Imamura, T., Kinugawa, K., Inoue, T., Masuyama, T., Inoue, H., … & WAON-CHF Study Investigators. (2016). Waon therapy for managing chronic heart failure–results from a multicenter prospective randomized WAON-CHF Study–. Circulation Journal, 80(4), 827-834.