The Sauna Ritual: Science, Safety, and the North Framework

By: Siobhan Gray, MD

At Daybreak Recovery, the sauna is more than a place to sweat. It’s a return to rhythm, of heat, rest, circulation, and community. From the forests of Finland to the cedar-lined walls of Sisters, Oregon, sauna rituals have long been woven into the fabric of cultures seeking vitality, connection, and calm.

But beyond tradition, what does the science say? And how can we safely and intentionally incorporate sauna use into a modern longevity and recovery practice?

Let’s explore, using the North Framework™, our compass for whole-person health at PEAKMD.

North: Purpose and Mindset

Why sauna? Why now?

Sauna rituals have stood the test of time. From sweat lodges of Indigenous North America to Russian banyas and Finnish saunas, heat exposure has long been used for physical purification, spiritual renewal, and community bonding. Today, sauna use is being reimagined through the lens of longevity, performance, and recovery.

Recent research highlights sauna’s potential in reducing cardiovascular risk, supporting brain health, and enhancing post-exercise recovery but like all rituals, its greatest power may lie in intention. Are we using the sauna to escape, or to restore? To sweat out stress, or to tune into the body?

East: Stress, Sleep, and Stillness

What does science say about mental health and mood?

Sauna use appears to activate the parasympathetic nervous system, our body’s “rest and digest” mode, helping to lower heart rate and blood pressure after heat exposure. Small studies suggest benefits for:

• Sleep onset and quality

• Depression and anxiety symptoms

• Stress resilience via endorphin and heat shock protein release

For many, sauna is less about the temperature and more about the ritual of pause—a space to be still, breathe deeply, and let the body unwind. At Daybreak, we pair sauna use with grounding tea, vibroacoustic sound, or cold immersion to enhance these effects.

South: Body, Vitality, and Performance

Where does sauna fit into a metabolic and recovery plan?

Regular sauna use has been linked to:

• Improved cardiovascular health (lower blood pressure, reduced risk of stroke and heart events)

• Lower risk of all-cause mortality in observational studies

• Improved endurance performance and plasma volume when used post-exercise

• Decreased muscle soreness and improved recovery markers in athletes

These benefits often show a dose-response effect—with more frequent sessions (4–7x/week) associated with better outcomes than once-weekly use.

The Daybreak Twist: Nordic Heat–Cold Cycling

We also incorporate the Nordic tradition of contrast therapy: sauna followed by cold plunge (or cold shower). Cycling between hot and cold:

• Improves circulation and endothelial function

• Enhances dopamine release and mood elevation

• May increase HRV (heart rate variability), a marker of recovery and resilience

Try this cycle:

1. 15–20 minutes in sauna

2. 30–60 seconds cold plunge or shower

3. Rest and rehydrateRepeat up to 3 rounds, depending on tolerance and goals.

Use Caution or Consult a Physician If You Have:

• Unstable cardiovascular conditions (e.g., recent heart attack, uncontrolled high blood pressure)

• Severe dehydration or electrolyte imbalances

• Pregnancy (especially early pregnancy or in the third trimester)

• Autonomic neuropathy (e.g., in diabetes)

• Certain neurological disorders (e.g., multiple sclerosis, where heat can worsen symptoms)

• Active infection or fever

• Recent surgery, wounds, or certain implants (always consult your physician)

Children and older adults may also need shorter sessions and supervision. Always listen to your body and exit the sauna if you feel dizzy, lightheaded, or unwell.

How to Begin

• Start small: 10–15 minutes per session, a few times per week

• Hydrate well: before and after sauna use

• Time it right: try sauna post-workout or before bed

• Pair it: add cold exposure, tea, or breathwork for added benefit

• Bring a friend: don’t underestimate the power of shared recovery

Final Reflection

Sauna isn’t just about heat. It’s about rhythm. It’s about stepping out of the noise and into a ritual of warmth, circulation, connection, and calm.

At Daybreak Recovery Spa, we offer sauna not just as a service but as a sanctuary.

Whether you come for the science, the stillness, or the sweat, we invite you to discover the power of heat as part of your North-aligned lifestyle.

West: Community and Connection

Is the sauna a place of isolation or connection?

In Finland, sauna is a family ritual. In Russia, it’s a communal bathhouse. And at Daybreak, we see the sauna as a space of shared restoration—a way to slow down, reconnect, and recover together. Social connection is a core pillar of health, often overlooked in modern wellness routines.

At Daybreak, you’ll find:

• Communal and solo sauna options

• Pairings with tea rituals, breathwork, or sound therapy

• Optional journaling or guided reflection prompts for deeper integration

Safety First: Who Should Be Cautious with Sauna Use?

While sauna bathing is safe for most, there are important caveats.

References

1. Laukkanen, T., et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine, 175(4), 542–548.

2. Laukkanen, T., et al. (2017). Sauna Bathing Is Associated With Reduced Risk of Dementia and Alzheimer’s Disease. Age and Ageing, 46(2), 245–249.

3. Scoon, G. S., et al. (2007). Effect of Post-Exercise Sauna Bathing on the Endurance Performance of Competitive Male Runners. Journal of Science and Medicine in Sport, 10(4), 259–262.

4. Rissanen, T., et al. (2019). Effects of Sauna Bathing on Cardiovascular and Metabolic Health: A Review of the Literature. American Journal of Physiology - Heart and Circulatory Physiology, 317(4), H914–H921.

5. Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413.

6. Willander, J., & Larsson, M. (2020). Social Sauna Bathing and Well-Being: A Mixed-Methods Study. International Journal of Environmental Research and Public Health, 17(18), 6592.

7. Buijze, G. A., et al. (2016). The Effect of Sauna Bathing on Sleep Quality: A Survey Study. Journal of Sleep Research, 25(5), 589–594.