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  1. Home
  2. Sauna
Knowledge Library

Everything you ever wanted
to know about sauna.

The most comprehensive sauna resource in the UK. Cardiovascular science, longevity data, history, comparison of every sauna type, the protocols Bryan Johnson and Andrew Huberman actually use, and how to sauna safely. Built and maintained by R1SE Sheffield, home of the Kelham Urban Spa.

40%

lower all-cause mortality

4–7 sauna sessions/week, Laukkanen et al., JAMA Intern Med 2015

50%

lower cardiovascular mortality

4–7 sessions/week vs 1/week, Laukkanen, KIHD cohort

66%

lower dementia / Alzheimer's risk

4–7 sessions/week, Laukkanen et al., Age Ageing 2017

2.3×

lower fatal CVD events

Heaviest sauna users, Laukkanen, 2018

Full citations and additional outcomes on the Science of Sauna page.

The Library

Pick a topic. Each page is fully cited.

Evidence

The Science of Sauna

Cardiovascular mortality cut in half. Dementia risk down 66%. Every claim properly cited, Laukkanen, Soeberg, Patrick. Start here.

Read

Comparison

Types of Sauna

Finnish, infrared, steam, smoke, hybrid. Temperatures, humidity, mechanisms, and which is right for which goal.

Read

Heritage

History of Sauna

Two thousand years of sweat. Finnish löyly, Roman thermae, Russian banya, Japanese sentō, Turkish hammam, how we got here.

Read

Practice

How to Sauna

Beginner, intermediate and advanced protocols. Frequency. Duration. The Soeberg sequencing rule. Hydration done right.

Read

Safety

Sauna Risks & Contraindications

When not to sauna. Cardiac considerations. Pregnancy. Alcohol. Medication interactions. The honest safety guide.

Read

Influence

Who Saunas and Why

Bryan Johnson, Andrew Huberman, Rhonda Patrick, Hugh Jackman, Cristiano Ronaldo, LeBron James. Their protocols and sources.

Read

Case Study

Bryan Johnson's Sauna Protocol

The Blueprint protocol in full, duration, temperature, frequency, claimed biomarker impact, and what the science actually supports.

Read

Choose

Finnish vs Infrared

Side-by-side: temperatures, mechanisms, evidence quality, cardiovascular load, time commitment, who each one suits.

Read

Contrast

Cold + Sauna

Why pairing heat and cold multiplies the effect. The science of contrast therapy, plus the R1SE Fire & Ice protocol.

Read

Ready to feel it for yourself?

The reading is good. The body still needs the heat. Book an infrared, Finnish, or Fire & Ice session at R1SE Kelham Urban Spa.

Book Infrared & FinnishBook Fire & Ice

Explore More

The R1SE Knowledge Libraries

Science-backed, fully cited guides to every R1SE modality. Pick a topic and go deeper.

Yoga Library

Science, history, philosophy, poses, breathwork, hot yoga.

Explore

Reformer Pilates Library

Science, history, equipment, moves, benefits, instructor pathways.

Explore

Hyperbaric Oxygen Library

Telomere lengthening, cognitive enhancement, post-concussion, long-COVID.

Explore

Red Light & PEMF Library

Collagen, hair regrowth, recovery, PEMF, wavelengths explained.

Explore

Ice Bath & Cold Library

Catecholamines, brown fat, Søberg minimum, Wim Hof, recovery debate.

Explore
R1SE

Performance & Recovery for Humans, for Life.

Sheffield, UK

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