How does sauna use increase dopamine?

Exposure to high heat activates neural pathways involved in motivation and reward. Research discussed on the Huberman Lab podcast shows sauna stress can significantly elevate dopamine levels, and these increases persist long after the session, improving mood and focus.

What are heat shock proteins and why are they important?

Heat shock proteins (HSPs) are protective molecules produced during high heat exposure. Huberman highlights their role in supporting cellular repair, longevity, and healthy tissue maintenance. Sauna use can increase these proteins, contributing to healthier aging.

Why does cold water exposure boost norepinephrine?

Cold exposure triggers an immediate release of norepinephrine, a neurotransmitter that boosts alertness and mood. According to Huberman, even short cold exposures can dramatically increase norepinephrine, enhancing mental clarity and focus.

Does cold exposure really increase dopamine for hours?

Yes. Research referenced by Huberman shows cold water exposure can elevate dopamine levels by up to 250%, with effects lasting several hours. This produces enhanced mood and motivation without the need for stimulants.

How does contrast therapy improve circulation?

Alternating between heat and cold causes blood vessels to dilate in heat and constrict in cold, creating a pumping effect that boosts circulation. This improves recovery, reduces inflammation, and strengthens vascular health.

Can sauna use improve cardiovascular health?

Yes. Sauna increases heart rate and circulation similarly to light exercise. Huberman references studies linking regular sauna use with improved cardiovascular function, reduced heart risk, and better endurance.

How do heat and cold improve stress resilience?

Heat and cold exposure introduce controlled stress to the body. Over time, this trains the nervous system to tolerate discomfort, improving emotional regulation, stress tolerance, and overall resilience.

What is the optimal protocol for combining heat and cold?

Huberman often suggests cycling sauna, cold plunge, and rest—typically 2 to 3 rounds. Ending on cold maintains alertness, while ending on heat encourages relaxation. The best protocol is one that is challenging yet safe and sustainable.

Are these benefits supported by peer-reviewed science?

Yes. Mechanisms such as dopamine spikes, norepinephrine release, heat shock protein production, cardiovascular conditioning, and stress adaptation are all supported by scientific research. Huberman synthesizes these findings into practical recommendations.

The Science of Sauna: What Huberman Lab Reveals About Heat Exposure & Health Benefits

Sauna

4 Dec

Written By Thomas Blackburn

Why Huberman’s Insights Matter

Over the past few years, the Huberman Lab podcast has become one of the most trusted sources for understanding how the body and brain truly work. When Dr. Andrew Huberman discusses sauna use and cold exposure, he does so with the enthusiasm of a neuroscientist who wants people to feel better, backed by research that has inspired millions to embrace heat, cold, and powerful wellness rituals.

The Neuroscience of Sauna: Heat, Dopamine & Longevity

To understand the mechanisms behind heat exposure, Dr. Andrew Huberman explains the science and health benefits of deliberate heat exposure in the video below.

Watch: “The Science & Health Benefits of Deliberate Heat Exposure” — Huberman Lab

According to Huberman, sauna bathing is far more than a relaxing ritual.

1. Sauna can increase dopamine

High heat may trigger a significant rise in dopamine, the chemical that shapes motivation, mood, and drive. It has been shown that this elevation persists after the session, giving sauna users a lingering sense of calm and satisfaction.

2. Your heart works as if you’re exercising

The cardiovascular system ramps up, improving circulation and mimicking the effects of light to moderate exercise. Regular sauna use is associated with improved heart health and longevity.

3. Heat shock proteins support cellular repair

Sauna exposure is thought to stimulate heat shock proteins, molecules that protect and repair cells, support healthy tissues, and may contribute to aging well.

4. Consistent heat exposure builds resilience

Repeated sauna use can gently train the nervous system to handle stress and discomfort. Over time, this improves mental resilience and emotional regulation in everyday life.

We recently wrote a blog post on the Science of Cold Water Plunge.

Heat + Cold Together: The Power of Contrast Therapy

This is where things get especially interesting.

Alternating between sauna and cold water creates a physiological contrast that may:

boost circulation
increase endorphins
activate multiple health pathways at once
train the body to shift smoothly between stress and relaxation
elevate mood and energy
promote deeper recovery

Huberman often emphasises that this hot & cold cycling is one of the most efficient wellness rituals available. It reflects what many traditional sauna cultures have practiced for centuries.

Bringing Heat & Cold Into Your Own Wellness Routine

If you’d like to explore how a handcrafted mobile sauna or outdoor retreat could fit into your lifestyle, you can browse our recent builds or get in touch to design your own custom wellness space.

Sometimes the most powerful health tools are the simplest ones: warmth, cold, and the ritual between them.

And they’re closer than you think.

Explore Our Saunas

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Thomas Blackburn