Infrared & Finnish Sauna.
Deep Heat. Deep Healing.
Full-spectrum infrared and traditional Finnish heat - two sauna modalities, one science-backed goal: cardiovascular conditioning, heat-shock protein induction, and the cellular repair that underlies modern longevity science.
30-75 min
Session Length
45-60°C / 80°C
IR / Finnish Temp
3-4cm
IR Tissue Penetration
100-150 bpm
Cardio Load
The Science
What heat actually does
Cardiovascular Mortality
Regular sauna use (4-7 sessions per week) is associated with 50% reduction in fatal cardiovascular disease and 40% reduction in all-cause mortality in the Finnish Kuopio cohort - one of the most robust longevity findings in modern epidemiology (Laukkanen et al., 2015, JAMA Internal Medicine).
Tissue Penetration
Full-spectrum infrared penetrates 3-4cm into tissue, mobilising heavy metals and environmental toxins through deep perspiration. Unlike traditional saunas which heat the air around you, infrared heats you directly from within.
BPM Cardiovascular Load
Core body temperature elevation raises heart rate to 100-150 bpm, replicating many of the cardiovascular benefits of moderate-intensity exercise - without the impact or joint load. Particularly valuable when injured, in rehab, or on active recovery days.
Heat-Shock Protein Induction
Heat stress upregulates HSP70 and HSP72 - cellular chaperone proteins that improve protein folding, reduce inflammation, and support insulin sensitivity. One of the core mechanisms behind sauna's longevity and metabolic benefits.
How it works
Two saunas at R1SE
We offer both infrared and traditional Finnish sauna. Our 8-person Finnish Barrel Sauna at Kelham Urban Spa heats the air to 80-100°C, driving an intense cardiovascular response and the full Finnish ritual experience. Our infrared saunas (available at both Kelham and Brook Place) operate at a more tolerable 45-60°C but penetrate 3-4cm directly into tissue - longer sessions, more accessible, and often preferred for recovery. Many members use both, alternating based on mood, goal, or time available.
The cardiovascular workout you can lie down for
A 30-minute sauna session produces a cardiovascular response remarkably similar to moderate-intensity exercise: heart rate rises to 100-150 bpm, plasma volume expands, and endothelial function improves. For most people this is complementary to - not a replacement for - exercise. But it means that on rehab days, injury recovery, or just low-energy days, you can still give your cardiovascular system meaningful work.
Heat-shock proteins, the longevity mechanism
When cells experience heat stress, they upregulate heat-shock proteins (HSPs) - molecular chaperones that refold damaged proteins, reduce inflammation, and support insulin sensitivity. Regular heat exposure is one of the few lifestyle interventions with robust longitudinal data tying it to reduced mortality, reduced dementia risk, and improved metabolic health. The dose matters: 4+ sessions per week produces the strongest effects.
Plasma volume expansion
A 3-week sauna protocol (30 minutes post-exercise, 3-4 times per week) has been shown to increase plasma volume by 5-7% and improve endurance-exercise performance by approximately 2% (Scoon et al., 2007). This is why elite endurance athletes include sauna protocols in their training - it's one of the few genuinely performance-enhancing practices available without equipment or supplements.
The Practice
How to sauna at R1SE
Hydrate well in advance
Drink 500ml water in the 60 minutes before your session, plus electrolytes if you tend to sweat heavily. You'll lose significant fluid - arriving dehydrated turns a therapeutic session into a strained one.
Warm up gradually
Enter the sauna and settle in. Breathe slowly through the nose for the first 5 minutes. If it feels intense, sit on a lower bench (where it's cooler). First sessions should be 10-15 minutes rather than 30+.
Stay 15-30 minutes
Once acclimated, sessions of 15-30 minutes deliver the bulk of the cardiovascular and HSP benefits. Longer is fine if you're experienced and well-hydrated. Listen to your body - light-headedness or nausea means exit promptly.
Cool down deliberately
Exit, sit or lie down for 5-10 minutes, and rehydrate. A lukewarm shower helps normalise core temperature. Don't drive for at least 20 minutes - blood pressure may be temporarily lower.
Consider a cold contrast
If you have the energy and it's tolerable, a brief cold plunge after sauna amplifies the circulatory effect and accelerates parasympathetic rebound. This is the core of our Fire & Ice thermal cycling experience - optional but powerful.
Questions
Common questions
How often should I sauna for the longevity benefit?
The Finnish cohort data is clearest at 4-7 sessions per week, 20+ minutes each, for the maximum cardiovascular and mortality-reduction effect. 2-3 sessions per week still produces meaningful benefits. Less than that still feels good but the longitudinal effects are more modest.
Infrared or Finnish - which should I choose?
Both are excellent - they just feel different. Our 8-person Finnish Barrel Sauna at Kelham (80°C) drives a more intense cardiovascular load with the traditional feel: deep sweat, the heat rush, the ritual. Infrared (45-60°C, both locations) penetrates deeper into tissue, is more tolerable for longer sessions, and tends to suit recovery or beginners more naturally. Many members use both - Finnish for the experience, infrared for regular recovery sessions.
Can I sauna when I'm pregnant or on my period?
Pregnancy: generally not recommended, particularly in the first trimester. Core-temperature elevation has been linked to developmental concerns; speak to your midwife. Menstruation: completely fine and often helpful for cramping - lower temperatures (infrared at 50°C) feel better than high Finnish heat for most people during their period.
Will I sweat out toxins?
Yes, though the mechanism is often overstated. Sweat is primarily water and electrolytes; heavy metal excretion through skin is measurable but small compared to what your liver and kidneys do. That said, sauna use does improve overall metabolic function and reduces circulating inflammatory markers - the broader 'detoxification' benefit is real, just more systemic than sweat-specific.
Should I sauna before or after a workout?
After is typical and well-studied (the plasma-volume protocols use post-exercise sauna). Before exercise is possible but creates a cumulative thermal and cardiovascular load - easier to overdo. If you're chasing endurance adaptations specifically, the 30-minute-post-training protocol 3-4 times per week is the highest-yield approach.
Can I combine with an ice bath?
Absolutely - and for most people this is the most powerful version of the practice. The thermal contrast (hot → cold → repeat) amplifies both the circulatory pump action and the neurochemical rebound. See our Fire & Ice page for the full thermal cycling protocol.
Who should not sauna
Sauna use is remarkably safe for most people but there are meaningful contraindications. Speak to your GP or our team before starting if any of the following apply:
- •Uncontrolled hypertension, unstable angina, or recent cardiac event
- •Pregnancy - not recommended; speak to your midwife or obstetrician
- •Active infection with fever, or acute respiratory infection
- •Severely low blood pressure or history of fainting
- •Implanted medical devices (pacemakers, insulin pumps) - check with your specialist
- •Alcohol consumption within the past few hours - significantly increases syncope risk
Pair with ice: Fire & Ice
Sauna on its own is powerful. Combined with cold immersion in a thermal cycle, the circulatory and neurochemical effects compound. Explore our signature Fire & Ice experience.
Explore Fire & IceThe other half: Ice Bath
Cold has its own powerful science - a 250-530% dopamine surge, inflammation reduction, and mental resilience training. Explore the plunge in depth.
Explore Ice BathFeel the Glow
Book a standalone sauna session, or combine with ice bath for our signature Fire & Ice thermal cycling experience.
Sauna Knowledge Library
Go deeper on the science, history and protocols
The Sauna Hub
Every page in the R1SE sauna library, one place.
ReadThe Science
Cited cardiovascular, longevity, brain and recovery evidence.
ReadHow to Sauna
Beginner, intermediate, advanced protocols. Hydration, sequencing.
ReadTypes of Sauna
Finnish, infrared, steam, smoke, full comparison.
ReadCelebrity Protocols
Bryan Johnson, Huberman, Patrick, Ronaldo, sourced.
ReadCold + Sauna
Contrast therapy science and the R1SE Fire & Ice protocol.
Read