The Heated Secret to Lowering Blood Pressure: How Regular Sauna Sessions Can Help You Beat Hypertension

If you’re among the millions of adults dealing with high blood pressure, you know how tricky it can be to manage hypertension. While exercise and diet get all the attention, there’s a science-backed wellness habit that could make your journey easier: regular sauna use. At Forge, we specialize in bringing high-quality infrared home saunas to customers who want proactive control over their health, and recent studies suggest sauna therapy might be a powerful (and relaxing) way to help lower your blood pressure.

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What Is Hypertension and Why Should You Care?

Hypertension (high blood pressure) is a major risk factor for stroke, heart disease, and kidney problems. Despite the efforts of millions to manage it with lifestyle changes and medication, nearly half of adults with hypertension still don’t have it under control.

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Can Infrared Saunas Really Help Lower Blood Pressure?

A growing number of scientific studies say yes—regular sauna bathing can help reduce both systolic and diastolic blood pressure, the two key numbers your doctor checks.

In a prospective study involving men with at least one coronary risk factor, participants who used a far-infrared sauna 10 times over two weeks saw their systolic blood pressure drop from 128 to 124 mmHg and their diastolic pressure decrease from 77 to 72 mmHg—all statistically significant reductions1.
Another clinical trial found that regular infrared sauna sessions improved impaired vascular endothelial function in at-risk individuals, which not only helps lower blood pressure but also keeps arteries flexible, reducing the risk of dangerous blockages1 9.
A 2019 controlled study of healthy adults showed that, although blood pressure temporarily rises during a sauna session (similar to moderate exercise), it drops below baseline levels during the post-sauna cooldown period2. This drop is significant and sustained, with the body enjoying lower-than-usual blood pressure levels for some time after each session.

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The Science Behind the Benefits

Infrared sauna therapy gently heats your body directly, rather than just warming the air around you. This has several beneficial effects:

Vasodilation: The heat makes blood vessels widen, lowering resistance and helping blood flow more smoothly—leading to lower blood pressure5 9.
Improved Circulation: Regular sauna sessions enhance overall blood flow and may help the heart pump more efficiently.
Reduced Arterial Stiffness: Long-term sauna use keeps arteries more elastic, one reason why Finnish sauna users have lower risk of fatal heart disease by as much as 48-64%—with blood pressure reduction playing a major role4.

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How Often Do You Need to Use the Sauna?

Most studies showing benefits used a protocol of 10-15 minute sessions, 3-7 times per week. Safety is generally excellent, but it’s important to stay hydrated and listen to your body during each session.

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For Whom Is Infrared Sauna Suitable?

While infrared sauna therapy is well tolerated by most, anyone with uncontrolled hypertension, severe heart problems, or certain chronic illnesses should check with their healthcare provider before beginning sauna therapy. For those seeking complementary and lifestyle-based management of high blood pressure, sauna bathing represents a pleasant, evidence-supported habit worth considering1 6.

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Forge: Your Partner in Scientific Wellness

At Forge, we believe in more than just selling a product—we’re dedicated to empowering you with tools that are truly backed by science. By making infrared sauna sessions part of your routine, you join a growing movement of people using cutting-edge wellness technology to take control of their health, from the comfort of home.

Whether you’re already working to control your hypertension or just want to invest in future-proof heart health, Forge’s high-quality infrared saunas can help you on your journey to better blood pressure and total wellbeing.

Key Science-Backed Takeaways:

Men at cardiovascular risk who did 2 weeks of infrared sauna therapy saw systolic blood pressure drop by 4 mmHg and diastolic by 5 mmHg1.
Regular sauna bathing is linked with improved blood vessel health, which contributes to lower blood pressure and "vascular age"1 9.
Post-sauna cooling leads to measurably lower blood pressure levels—enjoyable, relaxing, and good for your arteries2.
Using a sauna several times a week can be a safe and enjoyable way to support healthy blood pressure, especially when combined with other healthy habits6 9.

Ready to experience the science-backed benefits of sauna for yourself? Forge brings the best in infrared home sauna technology right to your door—so you can take control of your blood pressure, effortlessly and enjoyably.

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All statistics and findings above cite peer-reviewed scientific studies and clinical trials for peace of mind and optimized wellbeing.

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