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Sitting in This Hot Box Can Slash Blood Pressure

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Heat has been used for its therapeutic health benefits for thousands of years. Sauna therapy originated in Finland and has historically been a huge part of Scandinavian culture. Often used for relaxation and enjoyment, saunas are now popular worldwide. But there’s more to sauna bathing than just relaxation. Research shows the numerous health benefits of regular sauna use, particularly for heart health and blood pressure.

Does sweating make your blood pressure go down?

Evidence supports regular sauna use to reduce the risk of many health conditions, including cardiovascular disease. Sauna therapy brings down blood pressure naturally. You might be wondering how the simple act of sweating can be so good for your health.  Let’s take a closer look at the science.

Sauna therapy works by passively heating up the body. This puts a demand on your heart similar to moderate physical activity. In response, your body starts to sweat, and your blood vessels dilate. Your heart starts to pump out more blood at a faster rate. This response leads to positive changes in your cardiovascular system, nervous system, and immune system. Some of these physiological changes include:

All of these physiological changes support lower blood pressure. Healthy blood pressure means a lower risk of mortality and sudden cardiac death.

Sauna therapy is proven to reduce the risk of sudden cardiac death. Research indicates that sauna therapy combined with regular physical activity can reduce this risk even more. So get moving!

Other benefits of sauna use

Sauna use is a natural way to help get your blood pressure in check without pharmaceuticals. In fact, many blood pressure medications act on the same physiological processes in the body as the sauna. 

Pharmaceuticals also often act on other receptors in the body, leading to side effects. Unlike pharmaceuticals, sauna therapy is excellent for your overall health and longevity. Other health perks of sauna use include:

Some evidence even suggests that heat therapy may be protective against viral infections, such as Covid-19 and the common cold

Is sauna therapy safe to lower blood pressure?

Many individuals with heart conditions worry about the safety of sauna therapy. These concerns make sense when considering that heat places a demand on the heart. However, research has proven the safety of sauna therapy, even for chronic systolic congestive heart failure patients

The most common adverse effects are minor and include dizziness, dehydration, and headaches. Only stay in the sauna for an appropriate duration to prevent these effects. Also, drink plenty of water before and after your sauna session.

If you’re pregnant or have multiple health conditions, discuss sauna therapy with your doctor before trying it out.

Traditional saunas vs. infrared saunas

There are two major types of saunas: traditional and infrared. Each has similar health benefits and raises your core body temperature. However, they do this slightly differently.

Traditional saunas 

Traditional saunas use a woodstove or electric heater to heat the sauna room to 160-200 degrees Fahrenheit. Typically, these saunas are used for 5-20 minute sessions, often cycled with cool-down periods. While these saunas have few adverse effects, some people find them intolerably hot. This makes for a less relaxing and comfortable experience.

Infrared saunas

Infrared saunas are a newer technology that may provide a more comfortable experience than traditional saunas. They use the power of infrared light to heat the body rather than the room directly. Infrared heat can penetrate more deeply into fat and muscle tissue. This means that it takes less heat to achieve the same physiological effects as traditional saunas. 

Infrared saunas have an air temperature of around 100-150 degrees Fahrenheit. Lower heat may also help prevent the effects of dehydration and dizziness. 

Infrared saunas have the added perk of boosting cellular health. Research shows that exposure to infrared light can benefit mitochondria, the energy producers of the body’s cells. Boosting mitochondrial health helps support the body in many ways, including preventing vascular aging.

What’s the best type of sauna for high blood pressure?

Not all saunas are created equal. Saunas may put out toxins, which can cancel out those heart-boosting benefits. For the most benefit to your blood pressure, make sure you choose the right sauna.

Some infrared saunas put out Electromagnetic Fields (EMFs). EMFs are a form of radiation that can create free radicals and cause oxidative stress. Long-term EMF exposure is dangerous, increasing your risk of chronic diseases and raising your blood pressure.  

Certain saunas are also manufactured with wood finishes that can off-gas toxic fumes. These fumes are also known as volatile organic compounds (VOCs), and they can cause oxidative stress and inflammation.

The best type of sauna for high blood pressure is toxin-free. It is also important that you can access it regularly. Science suggests that frequent sauna sessions are necessary for the most benefit. A recent study showed that those with regular sauna use (four to seven times per week) have a 47 percent lower risk of high blood pressure than people who use saunas less than once per week. 

Frequenting sauna spas can be pricey and inconvenient. No one has time for that. Fortunately, there are many options for an at-home sauna. 

At Natural Heart Doctor, our research-backed recommendation is Sunlighten Sauna. These saunas are compact and can easily store away. Most importantly, they’re free of off-gassing fumes and EMFs. Their Faraday model is the gold standard, while the Luminati offers a more budget-friendly option.

Next steps

  • If you’re new to sauna use, start with shorter sessions and work your way up to longer sessions.
  • Aim to use the sauna for 30-minute sessions at least four times per week.
  • Drink plenty of water before and after sauna use. Make sure it’s filtered and toxin-free!
  • Don’t go into the sauna with a full stomach.
  • Take a high-quality multivitamin like Cardio Multi to replace minerals.
  • Make sure you leave enough time for a cool-down and cold shower.

While a high-quality sauna may seem like a significant investment, the return is your health and your 100 Year Heart. Imagine controlling your blood pressure and staying out of the doctor’s office — no pharmaceuticals needed. It’s impossible to put a price on that. 

Eat Well · Live Well · Think Well 

Medical Review 2022: Dr. Lauren Lattanza NMD


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He heals the body, instead of just treating the symptoms!

With his professional qualifications as a certified family nurse practitioner, a doctor of chiropractic, and a fellow of the International Academy of Medical Acupuncture, Dr. Smigiel offers patients comprehensive care from a broad perspective of conventional and alternative medicine. He also has extensive experience in functional rehabilitation and chronic pain management.

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About Dr. James Kneller, M.D., Ph.D., FHRS

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Dr. James Kneller is one of the nation’s leading heart rhythm specialists. Dr. Kneller is certified by the American Board of Internal Medicine (ABIM) in Clinical Cardiac Electrophysiology, Cardiovascular Disease, and Internal Medicine.

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About Dr. Lauren Lattanza NMD, FACC

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As a Naturopathic Physician, I am trained to treat the whole person and get to the root cause of disease.

I went to Arizona State University where I graduated with a bachelor’s degree in psychology with a depth in physiology and minor in Spanish. After my undergraduate degree I was working on prerequisite classes towards medical school, which is when I came to learn that my values identified best with the principles of naturopathic medicine. I knew that I wanted to help patients identify the causes of disease and be able to offer treatments which would improve their health rather than simply treating symptoms.

I dedicated the next 4 years to the Southwest College of Naturopathic Medicine in Tempe, Arizona where I attained my Doctorate of Naturopathic Medicine. I served as Class President all 4 years, Board of Trustees – Student Trustee, spoke as the Club President for our branch of Toastmasters, and was voted by my peers and attending physicians to earn the Outstanding Leadership Award for the Class of 2020. Throughout medical school I took it upon myself to work alongside MDs, DOs, chiropractors, and functional medicine practitioners in addition to naturopathic physicians.

As a Spanish speaking student, I was able to volunteer with community clinics around Phoenix and provide free healthcare to low-income families. Due to this combined exposure, I came to find my passion in treating cardiometabolic and digestive disorders that are all too common, yet largely preventable. I took the opportunity to learn the broad spectrum of healthcare so I can ensure that I am able to provide my patients with the best options.

About Dr. Jack Wolfson DO, FACC

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Dr. Jack Wolfson is a board-certified cardiologist, Amazon best-selling author, husband, father, and the nation’s #1 Natural Heart Doctor.

For more than two decades, more than one million people have enjoyed the warmth, compassion, and transformational power of his natural heart health courses and events.

Dr. Wolfson is the founder of Natural Heart Doctor Scottsdale, his heart health practice in Arizona, and Natural Heart Doctor, an online resource center with natural health information. Doctors from across the globe reach out to Dr. Wolfson for training and education in holistic health practices.

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Dr. Wolfson and his wife Heather have four children and are committed to making the world a better place to live. They provide for those in need (including animals) and support natural health causes through their philanthropic efforts.


Our chiropractor is an expert at adjustments and holistic chiropractic care and works closely in conjunction with the other health care experts at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

IV Therapy

We use specially formulated natural vitamins and minerals that are injected into a vein to prevent or treat dehydration. Ideal for people in Arizona.

Call (480) 535-6844 for details and scheduling.


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Health Coaching

Our health coaches use evidence based skillful conversation, clinical interventions, and strategies to engage you actively and safely in health behavior changes.

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We use the most advanced testing in the world to assess heart health and to identify the root cause of your health issues.

Call (480) 535-6844 for details and scheduling.

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Schedule an office visit with one of our cardiologists, holistic physicians, chiropractor, or health coaches.

Call (480) 535-6844 for details and scheduling.

Frequently Asked Questions

I’d like to receive an online second opinion from Natural Heart Doctor. What do I do next?

You can initiate a second opinion online through our website at any time. To begin, select the team member you’d like to speak with and open an account.

Click here for cardiologist Dr. Jack Wolfson.

Naturopathic Medical Doctor Dr. Lauren Lattanza. Get details.

Naturopathic Medical Doctor Dr. Tonia Rainier. Get details.

Click here for  Natural Heart Doctor Health Coach.

Alternatively, you can email health@naturalheartdoctor.com. A member of our care team will help guide you through the process of starting a second opinion.

What is the cost of a Natural Heart Doctor Online Second Opinion?

The cost for most second opinions varies by team member. This fee includes information collection, a phone or video consultation, a second opinion from a Natural Heart Doctor specialist and guidance throughout the process from your personal Care Team at Natural Heart Doctor.

Cardiologist Dr. Jack Wolfson’s Second Opinion Fee is $1500.

Holistic Physician’s Dr. Lauren Lattanza’s Second Opinion Fee is $250.

Naturopathic Physician Dr. Tonia Rainier’s Second Opinion Fee is $250.

Note: We apply the Online Second Opinion Call fee as a credit to any future consultations with Natural Heart Doctor, should you choose them.

Will my insurance cover the cost of a Natural Heart Doctor Online Second Opinion?

Most likely, no. Most health plans do not cover online second opinions or consultations. You are responsible for the cost of our second opinion. Natural Heart Doctor cannot file a claim with your insurance carrier, nor can we provide a procedure (CPT) code for this service.

What is the timeline to receive an online second opinion?

We do our best to schedule your second opinion as quickly as possible. Typically, it takes 5 to 7 business days after your information has been collected to receive your phone or video online second opinion.

What information do you need in advance of our call?

Our office will send you a short questionnaire to complete and return. We DO NOT need your complete medical records.

How many questions can I ask the expert during our call?

You may ask a maximum of five questions. This is to ensure that the expert has sufficient time to devote to each question. All questions must be finalized before your online meeting.

What should I expect to receive once my second opinion is complete?

You will receive a summary of our discussion along with our second opinion. The second opinion will be in written form. After you have reviewed the second opinion, a Natural Heart Doctor clinician will follow up with you by phone to address general medical questions about the information provided in the second opinion.

What if I have follow-up questions for the expert after I have reviewed my second opinion?

If you have a clarifying question about an expert’s response to one of the questions in your second opinion, and the Natural Heart Doctor clinician is unable to address it, then you may request a follow up session for an additional fee. 

Is my medical and payment information secure?

Natural Heart Doctor is strongly committed to protecting the privacy and security of all our patients. Our website meets all federal requirements for protecting personal health information under the Health Insurance Portability and Accountability Act (HIPAA). All financial transactions are processed by Natural Heart Doctor securely using industry standard payment processing tools.

I would rather visit Natural Heart Doctor for an in-person appointment. What should I do next?

If you would prefer an in-person appointment at Natural Heart Doctor instead of an online second opinion, please call (480) 535-6844 for details and scheduling.

Can I schedule a follow up appointment with the specialist who provided my online second opinion?

Yes, we’re happy to help you on an extended basis. Our clinician can discuss options with you when presenting our second opinion summary.