There’s something quietly inviting about slipping into a warm, quiet space and letting the world melt away for a few minutes. Saunas have been used like this for centuries, but now the science is catching up, showing that regular sauna use can be a meaningful practice for mental health support.
What happens when you sit in the heat
When you step into a sauna, your body starts responding straight away: your heart rate goes up moderately, blood vessels open and your autonomic nervous system shifts from “fight or flight” into “rest and digest.” That shift alone can help melt away tension, both physical and mental.
Here’s a quick look at the science that has us jumping into the sauna. A global survey found that people who use saunas regularly report better mood and improved sleep. Another comprehensive review showed that sauna bathing triggers beneficial physiological responses that support both cardiovascular health and mental wellbeing. Not only that, additional research links regular sauna use with reduced symptoms of depression and anxiety, and even a lower long-term risk of psychosis.
Other studies suggest sauna use may enhance cognitive function, improving memory, focus, and attention. This is likely due to increased blood flow to the brain and the stimulation of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of healthy brain cells. There is also evidence that it can ease social anxiety by calming the nervous system, while the quiet, intentional pause of the sauna itself encourages mindfulness and emotional regulation.
Curious how it all happens? Heat exposure prompts the release of endorphins and serotonin, our “feel-good” chemicals, while lowering cortisol, the stress hormone. It improves circulation, activates heat shock proteins that protect your cells from stress, and balances the autonomic nervous system. Together, these effects work to help regulate mood, support cognition and strengthen emotional resilience over time.
The sleep and resilience connection
Can’t doze off? We’ve all been there, but even just one bad night of sleep can leave us irritable and foggy-headed. Sauna use has a role here too. The rise in body temperature during a session, followed by a cooling down period, signals to the brain that it’s time to rest. Recent research on passive heat therapies confirms that sauna sessions can also improve sleep quality. Better sleep naturally translates into steadier moods, sharper focus and greater capacity to cope with stress.
How to integrate sauna therapy into your week
Keen to get your sauna fix? The good news is, you don’t need to live in a Finnish cabin to benefit. Thanks to rising demand, quality sauna facilities are becoming increasingly accessible. Current evidence suggests that two to four sessions per week, lasting 15-30 minutes, is sufficient for most people.
Make the most of your sauna session
Hydrate wellbefore and after your session: The heat challenges you, so give your body what it needs.
Use the time with intention: Leave your phone outside, take some deep breaths and allow your mind to quiet.
Listen to your body: If you have cardiovascular conditions, blood-pressure issues or other medical concerns, check with your doctor first.
Consider the sauna session as part of a broader lifestyle: Good sleep hygiene, movement, nutrition and social connection. The sauna isn’t a replacement for these, but it amplifies their benefits.
Monitor how you feel: Improvements in mood, sleep quality, stress resilience, cognition and emotional regulation may show up gradually. This is a rhythm, not a quick fix.
In a world that keeps us “on,” moving fast, thinking hard, and feeling busy, the sauna offers something beautifully simple: a pause. A few minutes of warmth, quiet and stillness can reset your nervous system and calm your mind. It supports mood, cognition and emotional resilience in ways we are only beginning to understand. Sometimes the most effective therapy isn’t complicated, it simply invites you to slow down, turn off and breathe.
About XtraClubs
XtraClubsis the first wellness brand in Australia to offer a self-service, tech-enhanced wellness experience that specialises in ice baths, steamrooms, Finnish and infrared saunas. They have the largest Finnish sauna in the country, and after the great success of their first two clubs, they are quickly launching new locations.
How it works:
● Democratising Wellness: No longer a luxury for the wealthy or a recovery tool only for athletes, XtraClubs offers memberships starting at just $27.95 per week. With long opening hours, they are seeing tens of thousands of Australians attend their clubs at any time that suits their busy schedules.
● Premium Facilities for Large-Format Communal Use: Inspired by the world’s leading bathhouses, XtraClubs features the Southern Hemisphere’s largest Finnish sauna, which was handcrafted and can accommodate up to 35 guests.
● Convenient and Self-Service: Open daily from 6 am – 11 pm, located in accessible hubs for easy drop-in visits.
By Anthony Simonetta, founder of XtraClubs.
There’s something quietly inviting about slipping into a warm, quiet space and letting the world melt away for a few minutes. Saunas have been used like this for centuries, but now the science is catching up, showing that regular sauna use can be a meaningful practice for mental health support.
What happens when you sit in the heat
When you step into a sauna, your body starts responding straight away: your heart rate goes up moderately, blood vessels open and your autonomic nervous system shifts from “fight or flight” into “rest and digest.” That shift alone can help melt away tension, both physical and mental.
Here’s a quick look at the science that has us jumping into the sauna. A global survey found that people who use saunas regularly report better mood and improved sleep. Another comprehensive review showed that sauna bathing triggers beneficial physiological responses that support both cardiovascular health and mental wellbeing. Not only that, additional research links regular sauna use with reduced symptoms of depression and anxiety, and even a lower long-term risk of psychosis.
Other studies suggest sauna use may enhance cognitive function, improving memory, focus, and attention. This is likely due to increased blood flow to the brain and the stimulation of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of healthy brain cells. There is also evidence that it can ease social anxiety by calming the nervous system, while the quiet, intentional pause of the sauna itself encourages mindfulness and emotional regulation.
Curious how it all happens? Heat exposure prompts the release of endorphins and serotonin, our “feel-good” chemicals, while lowering cortisol, the stress hormone. It improves circulation, activates heat shock proteins that protect your cells from stress, and balances the autonomic nervous system. Together, these effects work to help regulate mood, support cognition and strengthen emotional resilience over time.
The sleep and resilience connection
Can’t doze off? We’ve all been there, but even just one bad night of sleep can leave us irritable and foggy-headed. Sauna use has a role here too. The rise in body temperature during a session, followed by a cooling down period, signals to the brain that it’s time to rest. Recent research on passive heat therapies confirms that sauna sessions can also improve sleep quality. Better sleep naturally translates into steadier moods, sharper focus and greater capacity to cope with stress.
How to integrate sauna therapy into your week
Keen to get your sauna fix? The good news is, you don’t need to live in a Finnish cabin to benefit. Thanks to rising demand, quality sauna facilities are becoming increasingly accessible. Current evidence suggests that two to four sessions per week, lasting 15-30 minutes, is sufficient for most people.
Make the most of your sauna session
In a world that keeps us “on,” moving fast, thinking hard, and feeling busy, the sauna offers something beautifully simple: a pause. A few minutes of warmth, quiet and stillness can reset your nervous system and calm your mind. It supports mood, cognition and emotional resilience in ways we are only beginning to understand. Sometimes the most effective therapy isn’t complicated, it simply invites you to slow down, turn off and breathe.
About XtraClubs
XtraClubs is the first wellness brand in Australia to offer a self-service, tech-enhanced wellness experience that specialises in ice baths, steamrooms, Finnish and infrared saunas. They have the largest Finnish sauna in the country, and after the great success of their first two clubs, they are quickly launching new locations.
How it works:
● Democratising Wellness: No longer a luxury for the wealthy or a recovery tool only for athletes, XtraClubs offers memberships starting at just $27.95 per week. With long opening hours, they are seeing tens of thousands of Australians attend their clubs at any time that suits their busy schedules.
● Premium Facilities for Large-Format Communal Use: Inspired by the world’s leading bathhouses, XtraClubs features the Southern Hemisphere’s largest Finnish sauna, which was handcrafted and can accommodate up to 35 guests.
● Convenient and Self-Service: Open daily from 6 am – 11 pm, located in accessible hubs for easy drop-in visits.
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