Step 1: Finnish Sauna (10 - 15 mins)

---

Sitting in a sauna increases heart rate and dilates blood vessels, mimicking the effects of moderate exercise. This leads to improved circulation, which benefits overall cardiovascular health. Studies show that regular sauna use can:

• Lower blood pressure: The heat-induced expansion of blood vessels (vasodilation) helps reduce hypertension.
• Improve heart function: A Finnish study found that frequent sauna use is linked to a reduced risk of heart disease and stroke.
• Enhance circulation: Increased blood flow helps deliver oxygen and nutrients more efficiently, aiding in tissue repair.

The heat from a sauna encourages relaxation by:

• Reducing cortisol levels: Cortisol, the body’s primary stress hormone, decreases with regular sauna use.
• Releasing endorphins: The body’s natural painkillers and mood boosters help with relaxation and overall well-being.
• Enhancing sleep quality: The post-sauna cooling effect promotes deeper, more restorative sleep.

Sweating is one of the body’s natural ways of eliminating toxins. A sauna enhances this process by:

• Promoting deep sweating: This helps flush out heavy metals, BPA, and other environmental toxins.
• Cleansing the skin: Heat opens pores, allowing for deeper cleansing and improved complexion.
• Boosting collagen production: Heat exposure stimulates collagen, which enhances skin elasticity and reduces signs of aging.

Regular sauna use has been linked to longer life expectancy and improved brain function due to:

• Reduction in inflammation: Chronic inflammation contributes to aging and neurodegenerative diseases.
• Lower risk of dementia & Alzheimer’s: A 20-year Finnish study found that frequent sauna users had a significantly lower risk of cognitive decline.
• Enhanced production of brain-derived neurotrophic factor (BDNF): BDNF supports brain plasticity, learning, and memory.