Tony Robbins has spoken publicly about making sauna use part of his wellness routine. His comments are a useful starting point for a bigger question: what does the research actually say about frequent sauna bathing?
Martin Sauna is not affiliated with Tony Robbins, and he has not endorsed Martin Sauna or any product we sell.
What Tony Robbins Says About Sauna Use
In a short video posted on his official YouTube channel, Robbins describes using a sauna about four times a week for roughly 20 minutes, at around 160°F or higher. He talks about both traditional and infrared saunas and points to research linking frequent sauna use with lower rates of serious cardiovascular events.
He also shares an anecdote from his coaching work: some people who were reluctant to exercise began with regular sauna sessions and later became more interested in working out. That is an interesting personal observation, but it is not evidence that sauna use replaces exercise or produces the same adaptations.
Watch Tony Robbins' sauna video on YouTube.
Where the Heart and Stroke Numbers Come From
Two long-term Finnish studies help explain why sauna use gets so much attention in cardiovascular research.
A 2015 study in JAMA Internal Medicine followed 2,315 middle-aged men for a median of about 20 years. Compared with men who reported one sauna session per week, those reporting four to seven sessions per week had an adjusted hazard ratio of 0.37 for sudden cardiac death. In relative terms, that corresponds to a 63% lower observed risk in that group. The researchers also found inverse associations with fatal coronary heart disease, fatal cardiovascular disease and all-cause mortality.
A 2018 study in Neurology followed 1,628 adults without a prior stroke. Compared with once-weekly sauna use, four to seven sessions per week were associated with an adjusted hazard ratio of about 0.39 for incident stroke—roughly a 61% lower observed risk.
Those numbers are striking, but the wording matters: these studies found associations. They do not prove that sauna bathing caused the lower risk.
What the Research Does—and Does Not—Show
It would be easy to turn these findings into a simple headline such as “saunas prevent heart attacks and strokes.” The evidence does not justify that conclusion.
- The major studies above were observational, so other lifestyle and health differences may partly explain the results.
- The 2015 study measured sudden cardiac death and other fatal cardiovascular outcomes—not every heart attack.
- The participants primarily used traditional Finnish saunas, so the results should not automatically be assumed to apply equally to infrared saunas.
- The studies describe population-level associations, not a prescription for one exact temperature, session length or weekly schedule.
- Controlled trials of sauna and passive heat exposure exist, but they are much smaller and do not establish the same long-term outcomes.
For a broader evidence review, see Sauna and Heart Health: What the Research Says and Sauna Health Benefits: What the Research Actually Shows.
The Practical Part: Build a Routine You Actually Enjoy
Robbins' story about people starting with sauna sessions and later becoming more willing to exercise is best treated as an anecdote, not a medical finding. Still, there is a practical idea behind it: routines are easier to maintain when you actually enjoy them.
A home sauna can create a repeatable place to slow down, warm up after a long day, or transition out of a workout. That can make it a useful part of a broader wellness routine even without promising a specific medical result.
If you train regularly, our Sauna After a Workout guide looks at heat, hydration, recovery and what the evidence currently supports.
How Often Should You Use a Sauna?
Robbins describes his own routine, but that does not make it the right schedule for everyone. Sauna type, temperature, session length, heat tolerance, medications and health conditions all matter.
If you are deciding how frequently to use your sauna, start conservatively, follow the operating instructions for your specific model, and increase only as your comfort and tolerance allow. See our How Often Should You Use a Sauna? guide for a more practical breakdown.
Sauna Safety Basics
- Stay hydrated before and after sauna use.
- Avoid alcohol before and during a sauna session.
- Leave the sauna if you feel dizzy, lightheaded, nauseated or unwell.
- Do not assume that a hotter or longer session is automatically better.
- Ask a healthcare professional before sauna use if you have a significant cardiovascular condition, problems with blood pressure, are pregnant, or take medication that may affect hydration, blood pressure or heat tolerance.
The Bottom Line
Tony Robbins' enthusiasm for sauna use reflects a broader interest in regular heat exposure, and the Finnish cohort studies behind many of the headlines are genuinely interesting. But the most accurate takeaway is more measured: frequent sauna bathing has been associated with lower cardiovascular and stroke risk in long-term observational research, while causation and the best individual routine remain uncertain.
If the sauna experience itself appeals to you, that is already a reasonable place to start. Compare Traditional Saunas, Infrared Saunas, or browse all saunas at Martin Sauna.
This article is for general educational information and is not medical advice.
Featured photo: Randy Stewart / Wikimedia Commons, licensed under CC BY-SA 2.0.
