The science behind deliberate heat exposure involves several physiological and biochemical mechanisms. The body is constantly maintaining homeostasis, in part through thermoregulation. Deliberate heat exposure increases core body temperature, eliciting a stress response via the nervous system that triggers hormonal and physiological changes in order to control body temperature and support tissue repair.

The benefits of sauna and heat exposure are attributed to the activation of various molecular pathways, such as those involving the FOXO3 gene, which is associated with DNA repair and protection against oxidative stress. Regular deliberate heat exposure upregulates these pathways to support cognitive and overall health.

Regular sauna use, ideally 4-7 times per week (5-20 minutes per session), can reduce the risk factors for cardiovascular disease and lower risk of all-cause mortality and support overall health and longevity. The increases in heart rate and blood flow from deliberate heat exposure also support cognitive health and may lower the risk of dementia and other neurodegenerative conditions. Moreover, sauna use can support mental health by increasing the release of endorphins, which are the same “feel-good” neurotransmitters responsible for the “runner’s high” phenomenon. Endorphins can boost mood, aid in pain relief for both acute and chronic pain, and alleviate subjective discomfort.