Sauna Bathing: Benefits After a Workout, Sauna Secrets for Skin and Spirit

Written By Mimi Young
search holistic spa near me to find Mist Thermal on Bowen Island

More than just a relaxing ritual, sauna bathing within contrast therapy is being increasingly recognised for its wide range of holistic benefits. Whether you're stepping into the heat after a workout or carving out space for spiritual practice, the sauna offers both physical and mental nourishment. At Mist Thermal on Bowen Island (just a 20 minute ferry ride from Vancouver), we’re compiling the latest research on sauna benefits after working out, potential disadvantages, and body-specific insights, including sauna benefits for skin and spiritual wellness.

Sauna Benefits After Working Out

In our research, post-exercise sauna use can support muscle recovery, reduce soreness, and improve cardiovascular conditioning. Studies show that sauna bathing helps reduce delayed onset muscle soreness (DOMS) by increasing circulation and helping clear metabolic waste from the body. For professional and recreational athletes alike, this means faster recovery and improved performance.

Not all these findings are as recent as we think. In this 2007 article, post-exercise sauna use and endurance performance found that sauna bathing after training significantly improved the running performance of competitive male athletes.

Sauna Benefits and Disadvantages: What to Know

While there are many reasons to add sauna sessions into your wellness spa practice, there are also some things to keep in mind. Regular sauna bathing has been shown to support cardiovascular health, reduce blood pressure, and even lower the risk of dementia and Alzheimer’s disease.

A large-scale Finnish study published in JAMA Internal Medicine revealed that frequent sauna use was associated with a significantly lower risk of fatal cardiovascular events.

That said, sauna bathing may not be suitable for everyone. People with low blood pressure, existing cardiovascular concerns, or who are pregnant should consult their healthcare provider before using a sauna. Overuse may also cause dehydration — so be sure to drink plenty of water and listen to your body.

The Latest Science on Sauna Benefits for Women Over 40

Hormonal shifts more noticeably for women over the age of 40 (and beyond) and can bring changes to heart health, skin, metabolism, sleep, and mood (among other aspects of vitality). Fortunately, research is beginning to highlight how sauna bathing may help support women through these shifts.

A 2024 press release in Eurekalert shares that, “Heat therapy could be a practical option for those with increased abdominal fat and a higher risk of metabolic diseases triggered by menopausal hormonal changes,” pointing to improved inflammation regulation, metabolic function, and stress response.

For women over 40, science suggests that sauna sessions may offer a natural way to regulate stress, enhance circulation, and reduce symptoms like joint pain or sleep disturbances.

sauna and cold plunge near me. Just a 20 min ferry ride to Bowen Island from Vancouver.

Sauna Benefits for Men: Cardiovascular and Longevity Support

Sauna bathing, a practice rooted in many traditional cultures around the world for thousands of years and historically associated with relaxation and pleasure, is now gaining widespread popularity across Canada and the US. A Mayo Clinic review lists growing scientific evidence that indicates that its benefits extend well beyond leisure. Regular sauna use has been linked to a reduced risk of various health conditions, including vascular diseases like high blood pressure and cardiovascular disease, as well as neurocognitive and pulmonary disorders. 

A study published in JAMA Internal Medicine observed over 2,300 middle-aged Finnish men and found that those who engaged in frequent sauna sessions had up to 63% lower risk of sudden cardiac death and a 50% lower risk of cardiovascular disease comparatively to less frequented sauna sessions (perhaps time to sign up for Mist’s Circuit Membership?)

Sauna Benefits for Skin: Naturally Radiant Results

From a beauty and dermatological standpoint, sauna bathing promotes skin health by improving circulation and opening pores. Sweating helps release toxins and remove dead skin cells, which can leave the skin feeling softer and looking more radiant.

Regular sauna use may improve skin elasticity, hydration, and texture — especially when followed by a cool rinse and a quality moisturiser. If you have sensitive or dry skin, start with shorter sessions and moisturise well afterward.

For more on how saunas support skin health, read dermatologist Dr. Hannah Kopelman's interview with GQ.

Sauna and Spiritual Practice: A Sacred Pause

The benefits of sauna bathing extend well beyond the physical. Across many cultures, from Nordic to Indigenous communities, heat bathing traditions, such as the Finnish sauna, Korea’s heat bathing tradition called jjimjilbang or the Indigenous North American sweat lodge, have long been used as spaces for cleansing, reconnection, and renewal. These are not merely places to sweat, but sacred environments where the body, mind, and spirit can come into deeper alignment.

At Mist Thermal Sanctuary, we honour these ancestral lineages by offering a space that invites your own spiritual practice and intentions. Whether it’s a moment of silence, a meditative time with the element of fire, or simply a quiet presence with your breath, sauna bathing can become a kind of ritual—a sacred pause to release what no longer serves and return to inner clarity and vitality.

References

Mimi Young
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