Did you know that Finland has around 3.3 million saunas in a country of only 5.5 million people?[1] Finnish saunas boast an astounding number of health benefits, including but not limited to a decreased risk of hypertension, cardiovascular disease, respiratory conditions and dementia, and a reduced severity of things like headache, flu and more.[2]
While much of the research on the benefits of dry-heat saunas focuses on the specific construction of Finnish saunas, many people in the United States also benefit from saunas and steam rooms (different from saunas). One often-repeated benefit people report after time in a sauna or steam room is decreased congestion.
Dry Heat Saunas vs Steam Rooms for Congestion
When you’re congested, the introduction of steam to your sinuses can soften and break up that impacted mucus to help you breathe more clearly. Dry heat saunas in the United States aren’t always made out of the same materials as Finnish saunas, so they may not have the same impact on your sinuses. However, if a dry heat sauna has the option to pour water on the heat source, often rocks, the resulting warm air may benefit your congestion.
A steam room, often found in St. Peters gyms or golf courses, will likely have a greater effect on your sinuses. Breathing in steam through your nose and out through your mouth can loosen mucus, significantly improving congestion.
Sauna and Steam Room Safety
You should always be careful in the extreme heat found in a sauna or steam room. Everybody has their own limits, but you generally shouldn’t stay in either environment for more than 20 or 30 minutes. If you feel dizzy, lightheaded or nauseated, you should get up slowly and leave the sauna or steam room. Sitting on a towel is also a great way to avoid potential burns from hot benches. Both saunas and steam rooms can dehydrate your body, so drink plenty of water before and after your session.
If you have chronic health conditions that may make saunas or steam rooms dangerous, double-check with your doctor before trying either. Your sauna or steam room will likely have posted safety recommendations; make sure you follow them to the letter.
If you have chronic congestion or other sinus issues, don’t stop at a steam; make an appointment at Midwest ENT Centre for a sinus exam with one of our specialists.
[1] Harvard Health Publishing. (2015). Sauna use linked to longer life, fewer fatal heart problems. Harvard Health. https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755
[2] Laukkanen, J. A., & Kunutsor, S. K. (2024). The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin, Tex.), 11(1), 27–51. https://doi.org/10.1080/23328940.2023.2300623