That blast of hot air beckoning you inward, the pungent smell of cedar, the first drops of sweat beading on your back. There’s something deeply pleasurable about the sauna experience—and when your body says oh, this is nice, it’s usually a good idea to listen.
With roots in ancient Finnish culture, saunas have been around for more than 10,000 years. What was once a communal cleansing ritual has become a modern wellness staple, thanks in part to a growing body of research linking regular sauna use to improved heart health, lower blood pressure, better circulation to the brain, reduced anxiety, and more. Even better? Sauna may be an especially powerful tool for women, who tend to tolerate heat well—reaping the benefits without triggering the same stress response that extreme cold often does.
If you’re curious about heating up your health routine, here are a few good reasons to give saunaing a shot—plus how to get started safely and comfortably.
The Benefits of Sauna for Women
Spending time in the sauna can feel relaxing and recharging, which is a benefit in itself. However, science ties the practice to a number of real physical and mental perks, as well.
Eases stress and improves sleep
Sauna heat has a calming effect on the nervous system, helping shift the body out of fight-or-flight and into a more relaxed, parasympathetic state. As core temperature rises, the brain releases feel-good neurotransmitters like endorphins and serotonin, which can help reduce feelings of anxiety and mental tension. This physiological response is linked to better sleep as well (find more tips on how to get more Z’s here).
Supports heart health
Heat causes blood vessels to dilate, increasing circulation and giving the heart a mild workout similar to low-intensity exercise. Over time, this can help lower blood pressure and improve cardiovascular efficiency.
Plays well with female physiology
Women generally tolerate heat exposure well, adapting without excessive spikes in stress hormones. According to exercise physiologist Dr. Stacy Sims, heat can be a more supportive wellness tool for women than extreme cold, which may trigger a stronger stress response that can get in the way of long-term health effects.
Can improve exercise performance
Similar to altitude training, heat exposure can improve blood plasma volume and circulation, making it easier for your body to deliver oxygen to working muscles during exercise. The result? Improved endurance, better heat tolerance, and lower perceived effort.
Helps reduce perimenopause symptoms
For women navigating perimenopause, saunas can be especially supportive. Heat training has been found to reduce the frequency and intensity of hot flashes over time by improving thermoregulation, according to Dr. Sims.
May support a longer lifespan
Regular sauna use has been linked to longevity benefits in large population studies, particularly when used several times per week. Researchers believe this may be due to the sauna’s positive effects on cardiovascular health, circulation, inflammation, and cellular stress resilience.
Let’s Sweat: How to Get Started in the Sauna
If you’d like to give the practice of saunaing a try, consider these tips.
The Basics: How Hot, How Long, How Often?
Hitting the sauna has no hard-and-fast rules. Bodies and preferences are different, so do whatever feels best for you. It’s also important to keep in mind that heat exposure may not be for everyone. Anyone with heart disease, lung disease, or who is currently pregnant should always talk to their doctor first. However, when it comes to getting the most health and wellness out of a sauna practice, science has some general suggestions.
As far as heat goes, Finnish saunas typically range between 150°F and 190°F (65°C to 90°C). Dr. Sims advises adjusting the temperature based on your goals and habits. For the large-scale health benefits (think reduced blood pressure and longevity), she recommends 176–195°F (80–90°C). However, if you are focusing on improving exercise performance, you’ll want to do your session post-workout when your body is already heated, so a slightly lower temperature of 158–176°F (70–80°C) will do.
Strictly from a health perspective, the optimal cadence is likely 4 to 7 times per week—although that may not be practical for most. The good news is that research shows that there are real health benefits when you sauna just once a week.
Dr. Sims recommends a session of 20 to 30 minutes (no longer). Those just starting out should start with 5 minutes, see how they feel, and work their way up from there.
What to Wear in a Sauna
In Finnish culture, where 90 percent of the population regularly go to saunas, the most common attire is your birthday suit. However, you may wish to stay a little more covered depending on your sauna setting and what feels best for you.
If you do wear clothing, keeping it minimal is usually best. After all, the purpose is to sweat. Aside from fit, staying mindful of your fabric choice can make all the difference for both comfort and health. Merino wool is a favorite option thanks to its incredible performance benefits in the heat.
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Prevents odor: Sweat often means stink, but Merino wool naturally binds odor molecules inside the fiber. That means your clothes (and you!) end up smelling fresh even after a sauna session or two.
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Manages moisture: Merino can absorb up to 35 percent of its weight in moisture vapor without feeling wet, pulling sweat away from your skin while still allowing it to evaporate—creating a cooler, drier microclimate in the heat.
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Regulates body temperature: By continuously absorbing and releasing moisture, Merino wool helps your body maintain thermal balance, keeping you feeling “just right” in high heat rather than overheated or clammy.
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Dries quickly: Even after intense sweating, Merino releases moisture efficiently, so it feels almost dry to the touch; you don’t feel like you’re soaking wet or chilled.
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Safe for your system: As a natural fiber, Merino wool is non-toxic avoids the microplastics and chemical finishes like BPA and PFAs common in synthetics (think the majority of activewear), which can leech into the skin at exponentially higher rates when exposed to high heat, making it a cleaner choice for next-to-skin wear.
Our community loves our certified BPA and PFAs-free Racerback Sports Bra, Boyshorts, and Compressive Short in particular as they do not have metal adjusters and provide full coverage that works just about anywhere—plus they can transition from workout to sauna session without a hitch.
One other piece of gear to consider: You might be surprised that in both Finland and Russia, where banyas are an integral part of the culture, sauna goers often wear a wool hat. This traditional sauna cap relies on the power of wool to protect the head and hair from intense heat, while providing insulation that can help prevent overheating. They also reflect reverence for the sauna ritual itself, representing a long-standing connection to tradition, well-being, and renewal.
Stay Mindful of Your Hormones
If you have a menstrual cycle, it helps to factor in where you are in it before stepping into the sauna. As Dr. Sims has explained, “We have different heat-loss responses across the phases of our menstrual cycle (and a fluctuating internal temperature because of the changes in estrogen and progesterone).”
During the low-hormone phase (early follicular and ovulation), she recommends a brief 5–10 minute heat “primer” before your full sauna session. Warm up, step out for a few minutes, then return once your body is ready to handle sustained heat. In the high-hormone phase (luteal), your baseline body temperature is already elevated, so no primer is needed—you can move straight into your session comfortably.
Women in menopause may benefit from a primer as well, thanks to lower levels of estrogen and progesterone and a lower core temperature.
Practical Tips
A few thoughtful habits can make your sauna sessions feel safer, more restorative, and more sustainable over time. Start by paying attention to hydration. Because you lose fluids quickly in the heat, drinking water before you step in and replenishing afterward helps your body recover and prevents that wiped-out feeling later on.
When your session ends, resist the urge to rush straight back into your day. Giving your body a few minutes to cool down gradually allows your heart rate and core temperature to settle. Just as important is listening closely to your body while you’re inside. Sauna benefits come from gentle, repeated exposure—not from pushing through discomfort. If you feel lightheaded, nauseated, or chilled, that’s your cue to step out.
Sauna can also be more enjoyable when it’s treated as a moment of restoration rather than a chore. This might be a time to enjoy a mini digital detox or to try full-body meditation. Over time, it’s consistency—not intensity—that delivers the greatest payoff. Short, regular sessions tend to support better adaptation than infrequent, all-out efforts. If the sauna becomes something you look forward to, it’s more likely to become a lasting part of your routine.
We want to know: Are you a sauna lover or is the heat just not for you? We always love to hear your perspective. Please reach out any time at info@branwyn.com or on Instagram at @branwynofficial.
