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 gets to work and it responds in remarkable ways. Heart rate rises - often mimicking moderate aerobic exercise - and blood vessels dilate, improving circulation. Muscles relax, and your nervous system shifts from stressed to soothed. This rise in core body temperature prompts the release of heat shock proteins - molecular guardians that protect against cellular stress, repair damaged proteins, and may even support healthy ageing. In fact research shows that heat exposure triggers the expression of FOXO3, a longevity gene associated with increased lifespan and stress resistance - one that’s also activated by calorie restriction and exercise (Morris et al, Gerontology, 2017)

Regular sauna use also stimulates hormesis: the process where small, manageable stressors build greater resilience. It’s this temporary heat stress that seems to drive many of sauna’s long-term health benefits - from metabolic upgrades to immune regulation (Zeng et al, Cell Stress Chaperones, 2014).

One of the most cited studies in this space, from Laukkanen et al. (JAMA Internal Medicine, 2015), followed over 2,000 Finnish men for two decades. Those using the sauna 4–7 times per week had a 63% lower risk of sudden cardiac death and a 40% lower risk of all-cause mortality compared to those who went once a week. More sauna, more protection.

Health Benefits Beyond the Heat

• Cardiovascular & Longevity: Sauna bathing mimics exercise: increasing heart rate, improving vascular flexibility, and reducing blood pressure. The result? A more resilient heart and improved longevity markers (Laukkanen et al., Annals of Medicine, 2018). This also makes it a great option for those who cannot engage in cardiovascular exercise due to injury or illness.
• Cognition: Consistent use has been linked to a lower risk of dementia and Alzheimer’s. Theories point to improved cerebral circulation, reduced inflammation, and a boost in brain-derived neurotrophic factor (BDNF) - like fertiliser for the brain (Laukkanen et al., Age and Ageing, 2017).
• Muscle Recovery: Post-workout sauna can help reduce muscle soreness, dampen exercise-induced inflammation, and accelerate tissue repair through heat shock protein activation.
• Immune system: Regular heat exposure may strengthen the body’s immune defences by improving mucosal immunity and lowering incidence of respiratory infections. It’s like giving your immune system a workout (Ernst et al., Annals of Medicine, 1990).
• Mental Health: The heat invites parasympathetic calm. Sauna use has been shown to reduce cortisol, enhance endorphins, and in some studies, even rival antidepressants for improving low mood (Hussain et al, Complement Ther Med. 2019).

Ritual, Connection, and the Loneliness Epidemic

Science aside, there’s something deeply human about the sauna. Perhaps because sauna offers something deeper than we find in our hyperconnected, super fast modern lives - a return to communal ritual. It’s a space where phones stay at the door. Where eye contact happens. 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: The Rise of Contrast Therapy

Contrast therapy - alternating hot sauna with cold plunges or showers - is gaining popularity for good reason. Cold exposure after heat can further support circulation, stimulate dopamine and norepinephrine (by over 250%, and the effects last for several hours), and improve recovery. Just listen to your body and build gradually.

A Brave Way to Begin

• 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. At Ancient + Brave, we believe in rituals that stand the test of time. Sauna is one of them. A timeless tool that supports longevity, calms the nervous system, and reconnects us - to our physiology, to our community, and to ourselves. 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.