Article: Does Sauna Really Boost Immunity? We Find Out What Science (and Experience) Says
Does Sauna Really Boost Immunity? We Find Out What Science (and Experience) Says
In autumn, winter, but also during stressful periods at work or after intense workouts, each of us asks ourselves the same question: how can we strengthen our immunity ? Is there anything we can do regularly to help our bodies cope better with infections, fatigue, and stress? It turns out there is. And one such solution is... the sauna.
But not as a luxurious weekend getaway. But as part of your everyday lifestyle. I'll explain everything in a moment!
What does a sauna do to our body?
During a sauna session, the body reacts as if to controlled stress: the temperature rises, the heart beats faster, and circulation improves. As a result, the body produces more white blood cells – these are responsible for fighting viruses and bacteria. Cortisol levels decrease and the quality of sleep improves – and sleep and regeneration are the foundation of immunity.
According to a large 2022 study , regular sauna use (once a week or more) is associated with a lower risk of respiratory infections. Another study described the effects of sauna use on inflammation, metabolism, and cardiovascular health ( source ).
It doesn't just cleanse the body of toxins. It has a comprehensive impact on the immune, nervous, and hormonal systems, as well as on the condition of the skin ( source ).
Natural habits instead of magic pills
In times when it's easy to reach for another immune booster, it's worth pausing. In a world of growing pharmaceutical lobbying, we increasingly seek quick fixes and miracle pills. But it's regular, natural activities—like sauna bathing—that build real immunity over the long term.
In addition to immunity, sauna also helps:
- improve the appearance of the skin,
- sleep and regenerate better,
- reduce stress levels,
- feel more energy during the day,
- improve circulation,
- and generally: feel better in your body.
What's more, Finnish research suggests that regular sauna use may reduce the risk of heart disease and dementia.
My story? I couldn't recover from the infection for months.
In 2022, I was training for a triathlon—including the famous Ironman. A healthy diet, physical activity, and sleep—everything seemed to be working. Yet, for months, I was catching infection after infection. My frustration grew. My training plans were crumbling like a house of cards.
It wasn't until I incorporated the sauna into my weekly routine that things changed. At first, I used public saunas. And today—to be independent of opening hours, commutes, and whoever happens to be inside—I have my own portable tent sauna , available daily to me and my loved ones.
And the best part? It's a full-fledged sauna with a wood stove, steam, and temperatures comparable to those in a professional spa. It heats up quickly and provides relief after a long day.
My sister also uses the same sauna at her place, and even her children (6 and 8 years old) go to the lower bench for a few minutes – and since they do this, they are much less likely to bring infections from kindergarten (again, official research from Finland confirms that, if used sensibly, sauna can support children's immunity).
Mobile vs. portable sauna: what to choose?
In Poland, a "mobile sauna" is often associated with a large wooden barrel on a trailer. But to transport it, you need a car with a towbar, a suitable storage space, and transportation arrangements, and... you're not just having a sauna on the street in front of your house. And then there's the cost! Such a sauna costs anywhere from tens of thousands to tens of thousands of złoty, plus installation and maintenance.
A portable sauna tent is something completely different. You can set it up in your garden, on your plot, by the lake – wherever you like. It fits in a bag, the bag fits in the trunk, and you have a sauna on your own terms.
For those more adventurous, you could even take it to the top of a mountain! Imagine a sauna with a view...
It heats up in 20-25 minutes and works exactly as it should. See alone!
How to sauna to notice the effects?
According to official research from Finland , just one session a week can reduce the risk of respiratory infections by 24%, and 2-3 sessions by up to 40%.
What does an effective session look like?
- Preheat the oven (approx. 20–30 minutes in advance)
- Go to the sauna for 10-15 minutes
- Cool down with cold water, a shower or snow
- Take a rest
- Repeat (2–3 times)
It's really not much – but it can do a lot.
Summary: is it worth it?
If you can strengthen your immunity in a pleasant, accessible and effective way – why not take advantage of it?
Especially now, when you don't need a villa with a garden or tens of thousands of zlotys.
All you need is a piece of space, some wood and… the desire to take care of yourself and your loved ones.
What about you? With whom and where would you spend your first session in a portable tent sauna?
Written by Maksym Tylkowski
Twórca SaunaSoul
