Back to the fire: The sauna as the new ‘Ancient’ ritual for modern life

There’s a quiet revolution happening - and it’s taking place in the heat. Sauna culture is having a moment, not just as a trend, but as a powerful return to ritual, community, and deep wellbeing. More than a wellness buzzword, the sauna is fast becoming the new pub of our times - a space to gather, reflect, and connect (without the hangover).

From Finnish smoke saunas and Native American sweat lodges to Roman bathhouses, the ritual of heat has long been a cornerstone of human culture. Today, modern science is catching up with what ancient wisdom always knew: that stepping into the heat has transformative effects on body, mind, and spirit.

The Science of Sweat

When you step into a sauna (typically between 70–100°C), your body responds in remarkable ways. Heart rate rises, circulation improves, and heat shock proteins are activated - cellular guardians that help reduce inflammation and support resilience. Blood vessels dilate, muscles relax, and your nervous system shifts from stressed to soothed.

According to landmark research from Laukkanen et al. (2015, JAMA Internal Medicine), regular sauna bathing is linked to a significantly lower risk of cardiovascular disease and even all-cause mortality. The more frequently people used the sauna - ideally 2-4 times per week - the greater the benefits observed.

Health Benefits Beyond the Heat

• Cardiovascular & Longevity: Improved circulation, reduced blood pressure, and enhanced heart health
• Cognition: Sauna use has been associated with a reduced risk of dementia and cognitive decline
• Muscle Recovery: Ideal post-workout, sauna helps ease soreness and inflammation
• Immunity: Regular exposure may support immune regulation and reduce respiratory illness
• Mental Health: The calming effects of heat exposure can lower cortisol and boost mood

Ritual, Connection, and the Loneliness Epidemic

Beyond the physiological benefits, sauna offers something deeper - a return to communal ritual. In the heat, phones are left outside. Conversation flows. Barriers melt. In an age of digital overload and rising loneliness, saunas are becoming spaces of authentic connection.

Heat + Cold: Should You Combine Them?

Contrast therapy - alternating hot sauna with cold plunges or showers - is gaining popularity for good reason. Cold exposure after heat can further support circulation, boost dopamine, and improve recovery. Just listen to your body and build gradually.

A Few Practical Tips

• Start with 10-15 minutes per session, building up to 20–30 minutes
• Aim for 2-4 sessions per week for optimal benefit
• Hydrate well before and after - add electrolytes if needed
• Avoid sauna use if you’re pregnant, unwell, or have certain cardiovascular conditions - always consult your doctor if unsure

The Takeaway

The sauna is so much more than a self-care trend - it's a cultural reset button. A space to soften the edges, return to our bodies, and reconnect with each other. In a world that often asks us to go faster, the sauna invites us to slow down and tune in.