Why Saunas Are a Game-Changer for Heart Health and Athletic Longevity

Backed by science. Powered by experience. Rooted in Sheffield. 

Life doesn’t slow down — and neither do we. But if you care about feeling good, staying strong, and performing well over the long term, it might be time to rethink how you approach recovery.

At R1SE, we talk a lot about slowing down to speed up. And nowhere is that more true than with heat. Saunas have long been part of traditional cultures — but now modern science is catching up. The research is showing what we’ve seen in the studio for years: heat works.

As a Thermalist, I’ve watched countless people come in tired, tense or flat — and leave clearer, calmer, and somehow more themselves. Here’s what’s really going on.

❤️ Your Heart Loves Heat

You don’t need to crush another workout to take care of your heart. Just sit in the heat and breathe.

Spending 20 minutes in a sauna a few times a week has been shown to improve circulation, reduce blood pressure, and lower your risk of cardiovascular disease. Some studies even link regular sauna use with a 63% drop in heart-related deaths — that’s significant.

In simple terms: the heat makes your heart pump more efficiently, like light cardio without the joint stress. Your blood vessels open up, your circulation improves, and your whole system gets a gentle workout — just by sitting still.

It’s a reset for your nervous system too. That overwhelmed, wired-but-tired feeling so many of us live with? This is a way to step out of that.

💪 It’s Not Just Recovery — It’s Long-Term Resilience

The people who get the most out of our sauna and cold sessions aren’t just gym-goers. They’re teachers, parents, busy professionals — people juggling a lot who want to feel better, move more easily, and age well.

The benefits are real:

• Less muscle soreness

• Better sleep

• Sharper focus

• A calmer baseline

And most of all — people tell us they feel more capable. Like they can handle the demands of life without burning out.

That’s the real win.

❄️ Fire Meets Ice

At R1SE, we pair heat with cold water therapy for what’s known as contrast training. You move from the sauna into an ice plunge, and the shift triggers a powerful response in the body.

You’ll feel the blood rush, the sharp jolt, and then — if you stick with your breath — a surprising stillness. That’s your nervous system learning something new: how to stay calm in chaos.

Afterwards? Dopamine spikes. Energy lifts. People describe feeling clearer, stronger, and more ‘awake’ — without caffeine or overstimulation.

Our Fire & Ice Blast is a 30-minute self-guided reset.

The full Fire & Ice Session runs 75 minutes — ideal if you want to go deeper.

Prices start from just £10, so it’s something almost anyone can access regularly.

🌬 Breath is the Bridge

In both heat and cold, breath is your anchor. It’s how you regulate, how you stay present, and how you build control over stress.

We don’t just leave you to figure it out — our team talks you through it. We give you tools you can use every time things feel overwhelming, both in and out of the plunge.

It’s simple. But it’s powerful. And the more you practice, the more you notice it shaping your day-to-day life.

🌱 Play the Long Game

If there’s one thing I’ve learned through this work, it’s this: performance isn’t just about how hard you push — it’s about how well you recover.

Heat and cold aren’t trends. They’re tools. And when you use them regularly, they start to shift the way you feel, move, and live.

So if you’re in Sheffield and curious about this for yourself, come try a session. Start with a Fire & Ice Blast. Let your body do the talking.