Short answer: many people find a quiet sauna session relaxing, and a calm ritual away from screens can be a nice break when you feel stressed. But there's very little research on saunas for anxiety, a sauna isn't a treatment for an anxiety disorder, and for some people the heat itself can bring on feelings that resemble panic. If anxiety is affecting your daily life, talk to a doctor or mental health professional.
This article is general information, not medical advice. If you're in crisis or thinking about suicide, call or text 988 (the 988 Suicide & Crisis Lifeline). In an emergency, call 911.
Can an Infrared Sauna Help With Anxiety?
Here's what the research does and doesn't show.
Relaxation: warmth, quiet and time away from your phone can help you unwind. That's a real, everyday benefit, even if it isn't a treatment.
Little anxiety research: we found no good-quality trials testing home saunas as a treatment for anxiety disorders.
Depression studies: in a small trial in JAMA Psychiatry (2016), 29 adults with depression who received one session of medical whole-body hyperthermia had lower depression scores over six weeks than a sham group. That was depression, not anxiety, and it used a clinical device under supervision, not a home sauna.
Hormone and "feel-good chemical" claims: claims that saunas lower cortisol, release endorphins or boost melatonin and so relieve anxiety aren't backed by good evidence for home sauna use.
For a wider look at what sauna research shows, see our guide to infrared sauna benefits.
When Heat Can Feel Like Anxiety
In a sauna, your heart rate rises and you sweat. Harvard Health notes that your pulse can jump by 30% or more. Those are also common physical symptoms of a panic attack: the National Institute of Mental Health lists a pounding or racing heart, sweating, trembling and trouble breathing.
For most people that's no problem. But if you're prone to panic attacks, the racing heart and heat can feel alarming. If that's you:
Start with a lower temperature and very short sessions, around 5 to 10 minutes.
Pick a cabin with a glass door, so the space feels open and you can see out.
Remind yourself that a faster pulse is your body's normal response to heat.
Leave whenever you want to. There's no prize for staying in.
How to Make a Sauna Session a Calming Ritual
| Step | What to do |
|---|---|
| Leave your phone outside | Heat isn't good for phones anyway (see our phone guide), and screen-free time helps you switch off. |
| Breathe slowly | Try slow belly breathing with a longer exhale. MD Anderson Cancer Center lists diaphragmatic breathing as a way to calm stress in the moment. |
| Keep it short | Harvard Health advises no more than 15 to 20 minutes. Start with 10. |
| Hydrate | Drink water before and after your session. |
| Cool down slowly | Rest for a few minutes after, then take a lukewarm shower. |
| Pick your time | Some people like an evening session to unwind. If so, leave time to cool down before bed. |
Calm music or gentle stretching can add to the ritual. Our posts on sauna and yoga and how to use a sauna have more ideas.
Anxiety Medicines and Heat
Some medicines used for anxiety and depression can raise your risk from heat. The CDC's guidance on heat and medications includes SSRIs, SNRIs, tricyclic antidepressants and some other psychiatric medicines, and notes that sedating medicines such as benzodiazepines may make it harder to notice you're overheating. If you take any of these, ask your doctor or pharmacist before using a sauna. Never stop a medicine on your own.
Who Should Check With a Doctor First
Anyone taking medicines for anxiety, depression or other mental health conditions
People with heart disease, or high or low blood pressure
Anyone who is pregnant
People who often feel faint or have had heat illness before
Avoid alcohol before and after a sauna, and don't use one when you're ill.
What Helps Anxiety Most
The National Institute of Mental Health describes effective treatments for generalized anxiety disorder:
Talk therapy: cognitive behavioral therapy (CBT) is considered the gold standard.
Medication: options include certain antidepressants and other anti-anxiety medicines, prescribed by a doctor.
Healthy habits: exercise, mindfulness, meditation, less caffeine and enough sleep can help alongside treatment, but don't replace it.
A relaxing sauna session can fit into that last group as a way to unwind, as long as it feels good to you.
The Bottom Line
An infrared sauna can be a peaceful, screen-free break, and many people find that relaxing. But it isn't an anxiety treatment, the research is thin, and the heat can feel like panic for some people. Keep sessions short, leave whenever you want, check your medicines, and get professional help if anxiety is getting in the way of your life.
