Rituals for a Healthy Heart: Infrared Sauna Therapy

Your heart works tirelessly to keep you moving, thriving, and living well. This Heart Health Month is the perfect time to focus on rituals that support your cardiovascular health. From the restorative benefits of infrared sauna sessions to building small, intentional habits that help you manage your stress, discover how simple practices can make a big impact on your heart health and quality of life.

First, let’s unpack why heart health matters. 

‍

Why Heart Health Matters

‍Heart disease remains the leading cause of early death globally, impacting almost 18 million adults each year (1). In the United States alone, cardiovascular conditions account for nearly 1 in 4 deaths (2). 

Many risk factors for heart disease, like high blood pressure, chronic stress, and physical inactivity, can be managed through lifestyle choices. By adopting heart-healthy habits, including regular infrared sauna use, fueling yourself well and staying hydrated, and consistent exercise, you can reduce your risk and support your heart’s long-term health. More on that here. 

Each February, the American Heart Association holds Heart Health Month — a month dedicated to raising awareness about the importance of heart health and empowering people to take proactive steps to protect their cardiovascular well-being.  At Perspire Sauna Studio, we invite you to rethink your wellness routine and prioritize your heart health with 3 science-backed rituals. 

‍

Ritual 1: Infrared Sauna Sessions

Consistent infrared sauna use is more than a relaxing ritual — it’s a science-backed way to support cardiovascular health. Research from Finland shows that consistent use of saunas lowers the risk of both developing cardiovascular disease and dying early from it (3). By increasing heart rate and improving circulation, sauna use offers a gentle but effective way to keep your heart healthy. 

‍How To Make This Ritual Actionable: Spend 15 minutes each Sunday evening booking your appointments for the upcoming week using our mobile app. We recommend prioritizing at least 2 sessions each week, or 8-10 sessions across the month. A small commitment with long-lasting benefits. Your heart will thank you 🧡

‍

Ritual 2: Stress Management and Mindfulness

Stress is a natural part of life, but how we respond to it can significantly impact our heart health. The American Heart Association links chronic stress to cardiovascular issues, including high blood pressure and even stroke. Unlike acute stressors—such as exercise, a SNØ shower, or the gentle heat stress of infrared saunas can help build resilience.

Studies suggest that mindfulness-based meditation can be a simple yet effective way to help manage daily stress (4) rather than leaving you to ruminate on daily stressors or time traveling to future stressors. Our private suites at Perspire provide the perfect space for deep breathing or guided meditation through a mobile app of your choice. 

‍How to Make This Ritual Actionable: Before your next infrared sauna session, explore a guided meditation on YouTube or a mindfulness app. Incorporating new stress management tools into your routine can have a profound impact on both your mental and physical well-being.

‍

Ritual 3:  Stay Physically Active 

Regular movement is the key to heart health, as well as reduce the risk of chronic conditions and enhance overall well-being. Experts recommend at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training twice a week (5). Even just 10–15 minutes of walking each day can improve your cardiorespiratory fitness and support your heart.

‍How to Make This Ritual Actionable: Choose activities you enjoy to stay consistent - a group class, walking with friends, or a ‘walk-and-talk’ stroll. Look for simple ways to move more, like taking the stairs, walking on breaks, or stretching while watching TV. Small steps add up!

Adopting heart-healthy rituals like regular infrared sauna sessions, managing your stress, and staying physically active can significantly impact your cardiovascular health and overall well-being. Heart Health Month is the perfect time to start prioritizing these simple yet effective habits. Whether you’re stepping into an infrared sauna more frequently, trying a meditation app for the first time, or going for a brisk walk, rest assured that every small step adds up to big changes over time.

‍

Join us this February to recommit to your heart health. Book your next infrared sauna session today and take the first step toward building rituals that nurture your body, mind, and heart! Book your session

‍

References:

1. Cardiovascular Diseases. World Health Organization.Available at: https://www.who.int/health-topics/cardiovascular-diseases#tab=tab_1 
2. Centers for Disease Control and Prevention. Heart Disease Facts. Available at: https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html#:~:text=One%20person%20dies%20every%2033,lost%20productivity%20due%20to%20death. 
3. Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018 Nov 29;16(1):219. doi: 10.1186/s12916-018-1198-0. PMID: 30486813; PMCID: PMC6262976. https://pmc.ncbi.nlm.nih.gov/articles/PMC6262976/ 
4. American Psychological Association. Mindfulness Meditation: A Research-Proven Way to Reduce Stress. https://www.apa.org/topics/mindfulness/meditation 
5. US Department of Health and Human Services. Physical Activity Guidelines for Americans. Available at: https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines 

‍