Skip to content
SPEAK WITH AN EXPERT: (844) 670-4946

5% OFF sitewide w/ code: KOMOWA5OFF


Your cart is empty

Article: Can Sauna Relieve Cold Symptoms?

Can Sauna Relieve Cold Symptoms?

Can Sauna Relieve Cold Symptoms?

Written by Chris Lang


Congestion makes it tough to breathe, focus, or even get a decent night’s sleep. When over-the-counter medication isn’t cutting it, people often turn to natural remedies for relief.

That’s where saunas come into play. These hot or steamy sanctuaries might help clear clogged airways, especially if you’re battling cold symptoms. Let’s look at how a sauna could make a difference in your congestion woes.

Understanding Congestion

What exactly is congestion? Congestion typically consists of clogged airwaves, a blocked and runny nose, and breathing difficulties. The culprits are usually mucus and inflammation, blocking the smooth flow of air.

Common causes include colds, allergies, and sinus infections. It’s not just a minor inconvenience: Congestion can throw a wrench in your daily life. Imagine trying to focus on work, have a conversation, or even rest when it feels like you’re breathing through a straw.

Sauna Therapy as a Potential Solution

If you’re struggling with congestion due to a recent fever, you might want to consider sauna therapy as a potential fix for your congestion, so long as you do it carefully. Saunas are relaxing, have interesting detoxifying properties, and could aid with health symptoms like congestion.

The heat and steam work together to open your airways, making it easier to breathe. The relaxing atmosphere can be a powerful anti-stress remedy. After all, who couldn’t use a little less stress when they’re feeling under the weather? If you’re dealing with a cold or just chronic congestion, a sauna might be worth a shot.

How Saunas Work

When you step into a sauna, the heat quickly increases your body temperature, causing you to sweat profusely. If you can handle it, this heat makes you feel warm and cozy and also boosts your circulation. The increased blood flow can reduce inflammation in your airways, which is often a big contributor to congestion.

The warm, humid air in the sauna can also work wonders on your nasal passages. It helps to widen the congested airways, making it easier to breathe. If you’re struggling with cold symptoms like a stuffy nose, spending some time in a sauna might just help you breathe a sigh of relief. But before you commit yourself, get the approval of a medical professional who knows your condition.

Benefits of Sauna for Congestion Relief

How can a sauna actually help you when you’re congested? Here are some potential benefits:

  • When your blood is flowing better, it can reduce inflammation, which is often the root cause of congestion. Improved circulation is especially helpful if you’re dealing with a cold or flu.

  • The warm air in the sauna acts like a natural decongestant, expanding your airways, opening nasal passages, and making it easier to breathe.

  • When you’re dealing with mucus, the heat and steam in the sauna can loosen it up, promoting drainage, clearing your airways, and relieving congestion.

  • Some folks believe (and there’s some science to back this up) that heat can give your immune system a boost, helping your body fight off cold and flu viruses more effectively.

A sauna might offer some much-needed relief. Just remember, it’s not a cure-all, but it could be a helpful addition to the rest of your congestion-fighting toolkit.

Scientific Studies and Research

While there isn’t a wealth of studies directly focusing on saunas and congestion relief, some research does touch on the subject. For instance, a study on the Clinical Effects of Regular Dry Sauna Bathing explores how traditional Finnish saunas affect the body, including the respiratory system. Although it doesn’t directly tackle congestion, it does delve into the physiological responses that could be relevant. After all, congestion is directly tied to your respiratory system.

Another study, Turning up the heat on COVID-19, discusses the historical use of heat, including saunas, to deal with infections and enhance well-being.

While these studies and articles provide some insights, they’re not the final word. If you’re dealing with persistent congestion, it’s a good idea to consult a healthcare professional for advice that’s more in line with your specific symptoms.

Using Sauna for Congestion Relief

If you’re thinking of getting into the sauna to curb annoying congestion, you need to know that there are different types of sauna, and each might have different effects on your respiratory system:

  • Traditional saunas are the classic wood-lined rooms heated by a wood or electric stove. They’re great for a dry heat treatment that releases tension, soothes sore muscles, and detoxifies you.

  • Infrared saunas use infrared light to heat your body directly rather than heating the air around you. Some people find this to be more comfortable.

  • Steam rooms are also known as wet saunas, which are great for those who prefer a more humid sauna environment. The steam can be especially soothing for your airways, which makes this type potentially the best for congestion.

Regarding temperature and duration, you should handle both with moderation:

  • Traditional and steam saunas – Around 160-194°F (71-90°C). Stick to 15-20 minutes per session.

  • Infrared saunas – A bit cooler, usually around 120-140°F (49-60°C). You can stay in a bit longer, up to 30 minutes.

  • If you have certain medical conditions, you should be extra cautious:

  • If you have heart issues, consult with your doctor before stepping into a sauna. The heat can affect your blood pressure.

  • If you have chronic respiratory conditions, check with your healthcare provider too. While saunas can open up airways, they’re not a cure-all.

  • If you’re expecting a child, saunas are generally a no-go unless your doctor gives the green light.

Remember, saunas can complement other treatments, but they’re not a substitute for proper medical advice.

If you feel like trying saunas for congestion, however, know there are other sauna health benefits for more info. And while you’re at it, you might even explore how saunas can help with sore muscles, too.

Other Natural Remedies for Congestion

Maybe saunas aren’t your thing, or perhaps you’re looking for additional ways to tackle stubborn congestion. There are other natural remedies you can try instead of or along with sauna:

  • Steam inhalation is like a mini-sauna for your face. Fill a bowl with hot water, lean over it, and cover your head and the bowl with a towel. Inhale deeply. The steam can help loosen mucus and open up airways.

  • Simple saline nasal drops can clear out your nasal passages. Just a few drops, and you might find it easier to breathe.

  • Place a warm, wet cloth over your nose and forehead to create a compress. This can relieve sinus pressure and open up your nasal passages.

  • Certain herbal teas like peppermint and ginger have anti-inflammatory properties that can help with congestion.

  • A few drops of eucalyptus oil in a hot shower can create a steamy, eucalyptus-infused environment that may help clear your sinuses.

  • Spicy foods, like chili peppers, can help thin mucus and provide temporary relief from congestion, though be careful with these when sick.

Just like a sauna, these remedies can offer relief, but they’re not a replacement for medical treatment when necessary. If you’re dealing with persistent or worsening congestion, it’s a good idea to consult a doctor.

To better understand how a sauna can assist you with congestion, you might want to learn how saunas can help with chest infections more broadly or whether saunas help with bronchitis.

Precautions and Safety

Before you head off to the nearest sauna, take some precautions. Using a sauna can be a great way to deal with congestion, but there are some things you should keep in mind.


First off, you’re going to sweat – a lot. So, make sure you’re well-hydrated before you step into a sauna. Keep a water bottle handy and take sips throughout your session to stay hydrated. Replenish your fluids after the session, too.

Time Limits

Don’t overdo it. For traditional and steam saunas, 15-20 minutes is usually enough. If you’re in an infrared sauna, you can stretch it to 30 minutes. Listen to your body. If you start feeling dizzy or uncomfortable, it’s time to exit.

Saunas also comes with some potential risks, so be warned.

  • Saunas are hot, obviously. But if you stay in too long, you risk overheating, which can lead to dehydration and even heat stroke.

  • The heat can cause your blood pressure to fluctuate. If you have heart issues or high blood pressure, consult your doctor before using a sauna.

  • Mixing saunas and alcohol is a bad idea. Alcohol can impair your body’s ability to regulate its temperature, increasing the risk of overheating.

Saunas can be a great tool for congestion relief, but you have to use them wisely. Always consult a healthcare professional if you have any concerns or if your symptoms persist.

For more ways sauna can help with your condition, consider the connection between a sauna and flu.

When to Consult a Healthcare Professional

Saunas are awesome but aren’t a one-stop shop for all health issues. If you’re dealing with congestion that won’t go away or is worsening, it’s time to consult with a professional. A doctor can give you a proper diagnosis and treatment plan that fits your situation.

Also, if you have any comorbidities or chronic issues, a doctor must know your exact intentions. Remember, saunas can be great in your battle against congestion, but they shouldn’t be the main focus of your treatment. Always get medical advice for persistent or worsening symptoms.

Clearing the Airways

So, can a sauna help with congestion? The answer seems to be a resounding “maybe.” While saunas offer a range of potential benefits like improved circulation, opening of the nasal passages, and even some immune system perks, they’re not a cure-all. But if you’re up for steamy relaxation that might also clear your airways, why not give it a try?

If you’re considering adding saunas to your health routine, do it safely. Stay hydrated, watch the clock, and consult a healthcare professional if you have concerns or ongoing symptoms.

Read more

Is Sauna Good for Chest Infection?

Is Sauna Good for Chest Infection?

Saunas are not just amazing for their relaxation vibes but also for their potential health benefits, like improving your skin and boosting respiratory health. Unsurprisingly, these hot rooms are ga...

Read more
5 Amazing Health Benefits of Sauna Therapy

5 Amazing Health Benefits of Sauna Therapy

  Heat and humidity. What good can possibly come out of those two? Quite a lot, in fact, and you need only consider sauna therapy to see why that’s the case. More and more people are interested in ...

Read more