Sauna for emotional wellbeing

The Role of Sauna & Halotherapy for Mental Health

Looking after our mental and emotional health should be considered the foundation of true wellness. It fortifies our resilience and is a key determiner in how we cope with adversity. In an increasingly overstimulated world, practices that help regulate the nervous system, reduce stress, and restore balance are becoming essential rather than optional or luxury choices.

At Sôlt Haus, sauna therapy is one of our favourite ways to stay grounded. Backed by a growing body of scientific research, regular sauna use has been shown to support stress regulation, mood, sleep quality, and deep relaxation, especially when combined with complementary modalities such as red light therapy and halotherapy.

This article explores the science behind sauna therapy and halotherapy, with a specific focus on mental and emotional wellbeing, and why these therapies are gaining credibility among wellness practitioners, clinicians, and researchers alike.

Sauna Therapy & the Stress Response

Stress is not inherently harmful. Rather it is the body’s natural response to challenge. Problems arise when stress becomes chronic and the nervous system remains stuck in a sympathetic (“fight or flight”) state.

Sauna therapy works through a principle known as hormetic stress: a short-term, controlled stressor that prompts beneficial long-term adaptations.

When you first enter a sauna, body temperature rises and the stress hormones cortisol, adrenaline, and noradrenaline temporarily increase. With regular sauna use, however, studies show a reduction in baseline cortisol levels and improved autonomic nervous system balance.

A landmark review published in Mayo Clinic Proceedings explains that repeated heat exposure improves resilience to stress by enhancing parasympathetic (rest-and-digest) activity and lowering chronic stress markers over time (Hussain & Cohen, 2018).

Supporting this, research in Psychosomatic Medicine found that heat exposure stimulates endorphin release (the body’s natural feel-good chemicals) producing measurable reductions in perceived stress and anxiety (Leppäluoto et al., 2008).

Key takeaway: Sauna therapy does not eliminate stress. It trains your nervous system to handle it better.

Hormonal Regulation & Mood Lift

Long-term sauna use helps the body better adapt and regulate the stress hormone cortisol. But one of the most immediate benefits people report after a sauna session is an instant uplift in mood. This is caused by a physiology reaction triggered in the body’s endocrine system.

Sauna use has been shown to significantly increase beta-endorphins, neurotransmitters responsible for feelings of calm, pleasure, and emotional wellbeing. These rush of endorphins is also experienced during cardio-related exercise and is referred to as “runner’s high”.

In addition, sauna therapy stimulates the release of human growth hormone (HGH). A study published in The Journal of Clinical Endocrinology & Metabolism demonstrated that repeated sauna exposure can increase growth hormone secretion by up to 16-fold during sessions (Kukkonen-Harjula et al., 1989).

HGH works at a cellular level, promoting cell growth and repair, and reducing inflammation. While HGH is often discussed in the context of muscles and recovery, it also plays a role in brain health, cognitive function, and emotional regulation.

Dr. Rhonda Patrick, PhD, a respected biomedical scientist known for her work on sauna research, explains:

“Sauna use improves mood in part through endorphin release, but also through long-term changes in stress hormone regulation and inflammation, both of which are closely tied to depression and anxiety.”

Epidemiological studies from Finland, where sauna use is deeply embedded in culture, further support this. A large prospective study published in JAMA Psychiatry found that frequent sauna use was associated with a significantly reduced risk of depression and psychotic disorders (Laukkanen et al., 2018).

Sauna Therapy & Sleep Quality

Quality sleep is one of the most powerful predictors of mental and emotional wellbeing. Sauna therapy supports sleep through multiple mechanisms, especially if practiced in the lead up to bedtime.

Heat exposure induces a sharp rise in core body temperature. When you exit the sauna, the subsequent rapid cooling phase mimics the natural drop in body temperature that occurs in the evening which is a natural biological signal for sleep initiation.

Research published in Sleep Medicine Reviews shows that passive body heating before bedtime can reduce sleep onset latency (how long you take to fall asleep) and improve sleep depth and quality (Haghayegh et al., 2019).

At Sôlt Haus, we recommend evening sauna sessions on the red light setting. Red and near-infrared wavelengths support melatonin production and circadian rhythm regulation, and signal to the body that it is time to wind down. In contrast, blue light from screens suppresses melatonin, making it harder to fall asleep!

A study in Journal of Athletic Training found that red light exposure improved sleep quality and melatonin levels in athletes who arguably experience higher levels of physiological stress (Zhao et al., 2012).

Result: Deeper sleep, fewer nighttime awakenings, and improved emotional resilience the following day.

Physical Relaxation for mental calm

Stress is not only experienced mentally but is stored physically, and we know body keeps the score! Chronic tension often accumulates in muscles and connective tissue (fascia), particularly around the neck, shoulders, and jaw.

Heat therapy increases blood flow, improves tissue elasticity, and allows muscles to release without conscious effort. This physical relaxation feeds back into the nervous system, reinforcing parasympathetic dominance.

A study in Complementary Therapies in Medicine found that infrared sauna use significantly reduced muscle tension and pain while improving relaxation scores and overall wellbeing (Masuda et al., 2005).

This is why many people describe sauna therapy as meditative, even when no deliberate mindfulness practice is involved.

Halotherapy & THE Nervous System

What sets Sôlt Haus apart from other wellness studios is the integration of halotherapy (salt therapy) into our sauna experience.

Halotherapy involves inhaling micronised pharmaceutical-grade salt particles. This has been shown in clinical settings to support respiratory function, reduce inflammation, and improve breathing efficiency.

Clinical research published in International Journal of Chronic Obstructive Pulmonary Disease indicates that dry salt aerosol therapy can improve respiratory mechanics and reduce airway inflammation (Chervinskaya & Zilber, 1995).

Breathing is one of the fastest ways to influence the nervous system. Slower, deeper, more efficient breaths stimulate the vagus nerve which is a key driver of parasympathetic activity.

From a mental health perspective, easier breathing directly translates to reduced anxiety and a calmer internal state. As integrative medicine physician Dr. Andrew Weil notes:

“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.”

By combining the dry heat of infrared, salt-rich air, and a tranquil sensory environment, our infrared salt sauna therapy creates a multi-layered relaxation response that addresses both physiological and psychological stress.

Sauna Therapy as Preventative Mental Health Care

Rather than treating burnout, anxiety, and sleep disruption once they become overwhelming, sauna therapy offers a preventative, proactive approach to mental and emotional health. Regular sessions support nervous system regulation, hormonal balance, emotional resilience, long-term stress reduction, and improved sleep architecture.

As the scientific evidence continues to grow, sauna therapy is increasingly recognised not just as a luxury, but as a legitimate wellness modality with meaningful mental health benefits.

References

·      Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Mayo Clinic Proceedings.

·      Leppäluoto, J., et al. (2008). Effects of heat exposure on plasma beta-endorphin levels. Psychosomatic Medicine.

·      Kukkonen-Harjula, K., et al. (1989). Effect of sauna bathing on growth hormone secretion. Journal of Clinical Endocrinology & Metabolism.

·      Laukkanen, T., et al. (2018). Association between sauna bathing and risk of psychotic disorders. JAMA Psychiatry.

·      Haghayegh, S., et al. (2019). Passive body heating and sleep: A systematic review. Sleep Medicine Reviews.

·      Zhao, J., et al. (2012). Effect of red light therapy on sleep and melatonin. Journal of Athletic Training.

·      Masuda, A., et al. (2005). Waon therapy for chronic pain and stress-related conditions. Complementary Therapies in Medicine.

·      Chervinskaya, A. V., & Zilber, N. A. (1995). Halotherapy for respiratory diseases. International Journal of Chronic Obstructive Pulmonary Disease.