Breathe in Wellness with Halotherapy

Detox is one of the most popular wellness buzzwords to date, but it’s also one of the most misunderstood. Countless products and protocols claim to help us flush out toxins, despite the fact that our bodies already have built-in and sophisticated detox systems. The kidneys, liver, lymphatic system, and sweat glands work around the clock to filter waste and metabolites naturally [1]. Healthy behaviors, like regular exercise and infrared sauna sessions, can support your built-in detox pathways. Rather than replacing your body’s detox systems, regular sauna use may help enhance circulation, stimulate sweat, and support the flow of lymph - three key aspects to keeping your body’s natural detox pathways running smoothly. This blog post breaks down the science of detoxification, how the lymphatic system and sweat contribute, and the role infrared saunas play in supporting your body’s natural detox pathways.Your Built-In Detoxification SystemYour lymphatic system, liver, and kidneys are the primary drivers of your body’s detox pathways. The lymphatic system is often called the second circulatory system. It consists of a network of small vessels that extend throughout the body, along with lymph nodes (filtration hubs that house immune cells) and key organs like the thymus and spleen [1]. When working well, the lymphatic system protects you from infection and keeps a healthy balance of fluids throughout the body [2]. The lymphatic system moves a fluid called lymph through the body. Lymph is a combination of white blood cells (to fight infection), proteins, minerals, fats, germs, damaged cells, water, and more. When too much lymph is built up, you may notice swelling or inflammation. Moving lymph through your system can be accelerated by exercising, using percussive therapy or massage, and by using heat therapy - which mimics exercise. The liver, a vital organ in the digestive system [3], plays integral roles in both metabolism and your immune system. The liver regulates most chemicals in the blood, aiding in detoxification by filtering out toxins, producing bile to aid in digestion, and regulating nutrients like glucose and amino acids. A healthy liver also helps metabolize drugs and aids in removing bacteria from the bloodstream [3]. While the liver handles much of the heavy lifting in detoxification, it doesn’t work alone; the kidneys are equally vital to keeping the body in balance [4]. The primary function of the kidneys is to filter blood, but they also remove waste (which leaves the body through urine) and help balance the body’s fluid levels (they balance water and electrolytes). They are also vital to maintaining a healthy blood pressure and ensuring the body stays in homeostasis - a state of balance [4].The Science of SweatDuring a single sauna session, you can lose about 0.5 kilograms (about 1.1 pounds) of fluid through sweat [5]. This sweat loss helps regulate core body temperature and may vary depending on factors like hydration status, how heat acclimated you are, and your body composition (individuals with higher body mass often experience greater fluid losses) [5]. In addition to helping you maintain your core body temperature of around 98.6°F, sweat also can help hydrate your skin and even protect it from infection [6]. Sweat is mostly made of water, but it also includes electrolytes (sodium, potassium, calcium, and magnesium). These electrolytes are essential for maintaining balance within your body, so replacing them post-sweat with food and/or electrolyte replacement beverages is key. Importantly, a small percentage of sweat is also waste products like heavy metals [6]. Read more about one member’s experience here.What we Know about Infrared SaunasThere’s no silver bullet for better health, but integrating an infrared sauna into your well-rounded wellness routine can amplify the benefits of your other habits. Unlike conventional saunas, which heat the surrounding air to high temperatures, infrared saunas use light waves to penetrate the skin and raise core body temperature from within. Infrared saunas can raise your core body temperature at a more comfortable ambient temperature than traditional saunas. More on that here. Regular use of saunas is linked to convincing long-term health benefits, like better heart health, improved skin health, and improvements in brain health. Even after a single session, heat therapy can improve your sleep and leave you feeling refreshed and rejuvenated. Heat stress from saunas prompts a cascade of physiological responses: increased circulation, enhanced sweat production, higher heart rate, and vasodilation of your blood vessels [7]. These effects support the body's natural detoxification pathways, particularly when paired with hydration, electrolyte replenishment, and other healthy habits, like regular exercise. Researchers have conducted some studies looking at saunas as a detoxification therapy for adults exposed to toxins [8]. Participants have reported feeling better and having higher quality of life [8], but studies reporting clear changes in blood values or other biomarkers or toxicity are still needed.While the science of detoxification continues to evolve, one thing is clear: the body is designed to maintain balance through multiple, interconnected systems. Supporting those systems with intentional practices, like consistent infrared sauna use, can help reinforce what the body is already built to do.Key Takeaways

• Your body has a built-in detoxification system. Your liver, kidneys, lymphatic system and sweat processes handle the bulk of your detox, naturally.
• Regular infrared sauna sessions help support your body’s natural detoxification processes.
• By promoting circulation, stimulating, sweat, and improving lymphatic flow, deliberate heat therapy can help you eliminate waste products more efficiently.
• Sweating during or after an infrared sauna session may also play a supportive role in helping you eliminate toxins, like heavy metals.

Ready to support your body’s natural detoxification processes? We recommend booking 2-3 infrared sauna sessions at your local Perspire each week; consistent heat exposure is a powerful tool for renewal and rejuvenation.References:

1. Null M, Arbor TC, Agarwal M. Anatomy, Lymphatic System. [Updated 2023 Mar 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513247/
2. Cleveland Clinic. Lymphatic system. Retrieved May 19, 2025, from https://my.clevelandclinic.org/health/body/21199-lymphatic-system
3. Johns Hopkins Medicine. Liver: Anatomy and functions. Retrieved May 19, 2025, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions
4. Cleveland Clinic. Kidneys: Location, anatomy, function & health. Retrieved May 19, 2025, from https://my.clevelandclinic.org/health/body/21824-kidney
5. Podstawski, R., Boraczyński, T., Boraczyński, M., Choszcz, D., Mańkowski, S., & Markowski, P. (2014). Sauna-induced body mass loss in young sedentary women and men. The Scientific World Journal, 2014, Article ID 307421. https://doi.org/10.1155/2014/307421
6. Cleveland Clinic. What is sweat & why do we sweat? Retrieved May 19, 2025, from https://my.clevelandclinic.org/health/body/sweat
7. Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental gerontology, 154, 111509. https://doi.org/10.1016/j.exger.2021.111509
8. Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413