Sweating for the Mind: The Surprising Benefits of the Sauna for Mental Health
Last week, after a workout at Fitness Plus in Dexter, Missouri, I stepped into the sauna for my usual post-workout wind-down. The warmth immediately wrapped around me, easing the tension in my muscles. I closed my eyes and let the heat do its work. Since i was in the sauna and not note taking, this interaction was to my recollection about four days after it happened. I may have added in some stuff here just to make the conversation flow. So, No, I don’t talk just like this as i am sitting in the sauna. I am also writing this for your sake, dear reader.
Moments later, the door creaked open, and an older gentleman stepped inside. He settled onto the wooden bench across from me, sighed deeply, and after a few beats of silence, he looked at me and asked, “Do you know if this actually does any good? I like it, but I don’t really know if it helps.” This was the exact question he asked me.
I smiled. It was a fair question. I’d heard variations of it many times before.
“As a matter of fact, it does,” I told him. “The sauna is one of the most underrated tools for both physical and mental health. It’s not just about sweating; it’s about recovery, stress relief, and overall well-being.”
He leaned forward slightly, clearly intrigued. “Really? What does it do?”
Why the Sauna Works: More Than Just Heat
I explained that the benefits of a sauna go far beyond just relaxation. Sitting in that dry heat improves circulation, reduces inflammation, and helps muscle recovery. He was really excited about the effects to help lower blood pressure. It’s why so many top athletes use it as part of their training routine. But one of the most fascinating benefits of regular sauna use is its impact on mental health.
“You ever notice how you feel better, calmer after you sit in here?” I asked.
The man nodded. “Yeah, I guess I do.”
“That’s not just in your head—it’s science,” I told him. “When you’re in the sauna, your body responds in ways similar to moderate exercise. Your heart rate increases, blood vessels dilate, and your body releases heat shock proteins that help repair cells. But what’s really interesting is what it does to your brain.” This is were all those biopsychology classes and my post-doctorate degree in Clinical Psychopharmacology paid off.
He raised an eyebrow. “How so?”
The Sauna and Mental Health: A Natural Mood Booster
I leaned back against the wall, feeling the sweat start to bead on my skin. “I’m a psychologist,” I told him, “and I truly believe that the sauna can be a powerful tool for mental health.”
That got his attention.
“You see, when you expose yourself to heat, your body starts producing more endorphins, those feel-good chemicals that give you a natural mood boost. At the same time, the sauna helps regulate cortisol, which is the hormone responsible for stress. High cortisol levels are linked to anxiety, depression, and even weight gain. So when you sit in a sauna, you’re actively reducing stress on a biochemical level.”
I could see the wheels turning in his head. “That makes sense,” he said. “But does it do anything for people who do not have a lot of depression or anxiety, just the everyday stuff?”
“That’s the amazing part,” I said. “The sauna affects key neurotransmitters like dopamine, serotonin, and norepinephrine—all of which play a major role in mental well-being.” I did not go into the next list and the article study. That is here for you, the valuable reader.
1. Dopamine Boost: Regular sauna sessions can increase dopamine levels, which are linked to motivation, pleasure, and focus. Low dopamine is often associated with depression and lack of energy.
2. Serotonin Release: The heat from the sauna helps increase serotonin, which improves mood and promotes a sense of well-being. This is why sauna use is often compared to the feeling you get after a good workout.
3. Norepinephrine Surge: This neurotransmitter helps with alertness and focus. Studies show that exposure to heat can increase norepinephrine production, helping combat brain fog and fatigue.
A 2016 study published in JAMA Psychiatry, found that heat therapy could significantly reduce symptoms of depression. The study showed that raising the body’s core temperature in a controlled way led to sustained improvements in mood for people struggling with depression.
“So it’s kind of like a natural psychological medication?” the man asked.
“Exactly,” I said. “And the best part? No side effects, no prescription needed.”
He chuckled. “I like that. And it’s not as hard as the treadmill.”
Taking Control of Your Health—One Sauna Session at a Time
We sat there for a few more minutes, letting the heat work its magic. Before he left, he turned back and said, “I’m going to start doing this more often. I never realized how good it actually was for me.”
That conversation reminded me why I’m so passionate about helping people take control of their health—mentally and physically. It’s the same principle I talk about in my book, Fit to Lead—the idea that when you make intentional choices to improve your body and mind, you set yourself up for success in all areas of life.
So if you’re feeling stressed, struggling with motivation, or just looking for a way to improve your overall well-being, consider adding the sauna to your routine. Not only will it help your body recover, but it will also give your mind the reset it needs.
Next time you step into that heat, remember: you’re not just sweating—you’re healing and helping your mental well-being.
