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Woman inside the Infrared Sauna

Infrared Sauna and Cortisol

by Team House of Senti in Education Hub

Feeling frayed at the edges? Your cortisol might be working overtime. The short answer: Infrared Sauna can help lower cortisol by easing your stress response and restoring mind‑body calm. Whether it’s a cosy home sauna, a sleek garden sauna, or a relaxing outdoor sauna, keep reading to see how this heat therapy could dial down the pressure—literally.

Woman inside the Infrared Sauna

Introduction: Understanding Cortisol and the Role of Stress

What is Cortisol?

The "Stress Hormone" Explained

Cortisol is a steroid hormone produced by your adrenal glands.
Often called the “stress hormone”, it spikes when you’re anxious or under pressure.
It plays a part in blood sugar regulation, inflammation control and energy balance.
In short bursts, it keeps you alert and ready to act.

The Body’s Stress Response System (Fight‑or‑Flight)

When stress hits, cortisol works with adrenaline to prepare your body for action.
This triggers faster heart rate, increased energy and sharper focus.
Great for emergencies—but not so good when cortisol is constantly high.
That can leave you feeling wired but drained.

The Impact of Chronic Stress and Elevated Cortisol

Physical and Mental Health Consequences

High cortisol over time can disrupt sleep, digestion and mood.
It may contribute to weight gain, low immunity and fatigue.
It’s often linked to ongoing anxiety, brain fog and low mood.
Long‑term, it strains both body and mind.

Common Stressors in Modern Life

Everyday pressures—work, finances, screens—keep cortisol elevated.
Our bodies aren’t built for relentless stress.
Many people live in a state of mild but constant stress without realising.

Infrared Saunas: A Modern Approach to Wellness

Traditional Steam Sauna

How Infrared Saunas Work

Infrared Light Technology (Near, Mid, Far Infrared)

Infrared saunas use light, not steam, to warm your body.
Near, mid and far infrared rays penetrate skin at varying depths.
This delivers heat more gently and deeply than traditional saunas.

Penetrating Heat vs. Ambient Heat (Traditional Saunas)

Traditional saunas heat the air around you.
Infrared saunas heat your body directly, at lower temperatures.
That means you can stay in longer, more comfortably, and still sweat deeply.

Inducing a Gentle, Therapeutic Sweat

Infrared heat raises your core temperature, gently inducing sweat.
It feels more like soaking up warm sunshine than enduring a blast furnace.
This kind of radiant heat boosts circulation and relaxation with ease.

General Health Benefits of Infrared Saunas (Beyond Cortisol)

Detoxification and Toxin Elimination

Sweating helps flush environmental toxins, like heavy metals and chemicals.
Regular use supports your liver and kidneys in cleansing your system.

Pain Relief and Muscle Recovery

Deep heat eases sore muscles and stiff joints.
Many use infrared therapy to reduce aches and support post‑exercise recovery.

Improved Circulation and Cardiovascular Health

Heat causes blood vessels to widen, boosting circulation.
It may help lower blood pressure and support overall heart health.

Skin Health and Anti‑Aging Benefits

Infrared can stimulate collagen and improve skin tone.
The sweat clears pores, aiding acne and dull skin.

Immune System Support

Heat stress gently elevates immune response.
Some studies show increased white cell count after sauna sessions.

The Connection: Infrared Sauna and Cortisol Regulation

How Infrared Sauna Therapy Influences Cortisol Levels

Promoting Relaxation and Parasympathetic Activation

Infrared heat encourages rest‑and‑digest mode.
This helps shift the body away from stress and lower cortisol levels.

Endorphin Release and Mood Enhancement

Infrared warmth can trigger endorphins—the natural feel‑good hormones.
These boosts help balance stress and calm the mind.

The "Hormetic" Response to Mild Heat Stress

A mild “stress” like infrared sets off adaptive reactions.
Over time, this strengthens your stress‑management system.

Scientific Evidence and Research Findings

Emerging studies show lower cortisol levels after sauna use.
Participants also report improved mood and calm after sessions.

Infrared Saunas for Stress Reduction and Mental Well‑being

Alleviating Symptoms of Anxiety and Depression

Heat therapy supports emotional balance by lowering stress hormones.
Many users report reduced anxiety and an uplifted mind over time.

Enhancing Sleep Quality and Its Link to Cortisol

Proper bedtime cortisol levels support sleep quality.
Infrared sauna helps reset your rhythm, promoting deeper sleep.

Improving Mental Clarity and Focus

Once stress subsides, focus and cognitive performance improve.
That post‑sauna mental clarity feels like a warm reset for your brain.

Supporting Hormonal Balance (Growth Hormone, Melatonin)

Infrared therapy can help regulate melatonin and growth hormone.
These contribute to recovery, sleep and overall wellbeing.

Integrating Infrared Sauna into Your Wellness Routine

Wooden Infrared Outdoor Sauna

Best Practices for Infrared Sauna Use

  • Session Duration and Frequency: Begin with 15–20 minutes, two to three times a week. Gradually increase to 30–40 minutes.

  • Hydration and Electrolyte Balance: Drink water before and after sessions. Add minerals like electrolytes to support rehydration.

  • Creating a Relaxing Environment: Use soft music, dim lighting, and calming scents to make your sauna feel like a sanctuary.

Considerations and Precautions

Consulting a Healthcare Professional

Seek advice if you have heart conditions, are pregnant or are on medication.

Potential Side Effects (Dehydration, Lightheadedness)

Some may feel dizzy or dehydrated.
If that happens, cool down and rehydrate immediately.

Contraindications

Avoid infrared saunas if you're recovering from surgery, have heat sensitivities, or have low blood pressure without medical advice.

Takeaways

  • Infrared saunas relax the body, helping to reduce cortisol naturally.

  • They promote mood, sleep, skin health, circulation, and immunity.

  • Ideal for use in home, garden or outdoor saunas as part of a holistic wellness plan.

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Stuart Goldfinch

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