You might have noticed that we’ve been talking about the sauna in addition to our yoga offerings, and it’s with good reason. Soon Union Yoga will be able to support your wellness in a new way. Originally the sauna was supposed to be here in February, but the new ETA is sometime in March. Even so, I thought it’d be a great time to read up on saunas and how they work.

Benefits of the sauna

For the sake of this message, I've consulted the work of Dr. Rhonda Patrick, a Cell Biologist who knows a lot more about saunas and how they affect the body than I do. You can listen to her thorough discussion on saunas here. For those of you that don't have an hour and twenty-one minutes to listen to her full interview, that's what I'm here for.

Throw a dart at a map of the world, and there's a good chance that you'll hit a place with some sauna or sauna-esque traditions. You’ve probably heard anecdotal evidence about the benefits of sauna use, but there’s some science behind the good feelings as well.

Studies coming out of Finland show a link between sauna use and a decrease in dementia, Alzheimer’s disease, stroke, and cardiovascular-related deaths. The studies indicate that any sauna use is better than none, but the benefits increase with more frequent use. (The studies Dr. Patrick references utilized a 174-degree sauna with 10-20% humidity. People experienced the greatest benefits when they remained in the sauna for around 20 minutes 4-7 times per week.)

That sounds great, but how does it work?

This is the cool part: the sauna does a whole lot of things for the body at once.

First of all, it has a marked effect on the cardiovascular system. Sitting in a sauna can actually mirror what happens to us when we engage in moderate-intensity cardio. Our core body temperature rises 1-2 degrees, we experience vasodilation, which makes for improved circulation, and as a result, our hearts get the practice of adapting to changes. This makes our system stronger and more resilient. It should be noted that a sauna is not a replacement for cardiovascular exercise, but it can be a good adjunct to it.

Improved cardiovascular health could be one explanation for why Alzheimer’s Disease and dementia risk go down by 60-66% for people who use the sauna 4-7x/week. Better circulation has a positive impact on brain health.

Heat-shock proteins, which are activated when the body is put under heat stress, could also explain this physiological benefit of the sauna. I’m no biologist, but my understanding is that heat shock proteins help various protein cells in the body maintain their proper shape. Without heat shock proteins, proteins can become deformed and disorganized by heat, which makes it difficult for them to move freely through the body. When proteins keep their shape, this prevents the formation of plaques. This action may help to inhibit pathologies (such as Alzheimer’s disease) that are associated with plaques. These heat shock proteins stay activated for around 48 hours, which means that your body still reaps the benefits well after you leave the sauna.

Sauna use can also help to grow new neurons and increase neuroplasticity. That equates to a healthier and more youthful brain.

The dreaded toxins

In the realm of yoga, we often hear talk of toxins. As my own teaching preference, I’m reluctant to use this language around yoga practice these days. I don’t have as many questions about using words like “detoxify” in reference to the sauna, however, because in the sauna, you definitely sweat. Sweating is a form of excretion, and so sweating is naturally going to have a detoxifying effect.

Dr. Patrick states that sauna use is especially good for removing certain heavy metals from the body such as cadmium and aluminum.

The sauna might be good for your mind too

It turns out that these physiological benefits can have an impact on how our minds work too. You probably wouldn’t want to take your cell phone into the sauna, which makes it the perfect place to unplug for a few minutes. We’ve talked heaps about the importance of unplugging. I’ll always be in favor.

Time to relax or meditate isn’t the only thing improving your sense of well-being, though. When you get into the sauna, chances are that it may not feel so great the whole time. (This is especially true if you aren’t used to the heat.) As your core temperature rises, you might feel some discomfort. When you’re feeling uncomfortable, your body is releasing a neuropeptide called dynorphin. In the most basic sense, this is like the opposite of an endorphin. Dynorphins help to cool your body, but they also make you more sensitive to endorphins. We enjoy doing things that release endorphins. For 1-2 days after heat stress induces the release of dynorphins, we are much more sensitive to endorphins. Essentially, the things that feel good to us feel even better.

Some studies suggest that one sauna use can have a positive impact on people suffering from depression for up to six weeks.

Just like exercise, the sauna can increase activity in the parasympathetic nervous system (PNS). The PNS is – in a simplified sense – responsible for resting and digesting.

Is the sauna for everyone?

The short answer is “No.” There are definitely contraindications for children, some elderly people, and pregnant people when it comes to using the sauna. People who have cardiovascular health issues should consult with their doctors to make informed health decisions. (We aren't doctors, so it is always good to ask before starting a new wellness regimen.)

That being said, sometimes the sauna is a great option for people who are not able to engage in moderate cardiovascular exercise for other reasons. Many people will be able to reap the benefits of this new offering at Union Yoga. The sauna may even become a valuable aspect of and a support for your yoga practice.

What do you think? What would you like to know? I'm learning right alongside you. Don't hesitate to ask!

May you be healthy. May you be happy. May you be free from suffering.