At Encore Pilates and Wellness studio, we are deeply committed to understanding and celebrating the unique needs of women’s bodies. Our founder, Katie, has studied under Dr. Stephanie Estima, a distinguished chiropractor and author of The Betty Body, who specialises in women’s hormonal health and cycle syncing. Katie has also drawn inspiration from Dr. Mindy Pelz, a functional medicine expert and author of Fast Like a Girl, renowned for her work on aligning lifestyle practices with the menstrual cycle.
This expertise shapes our mission to lead the Pilates and wellness industry in women’s health, a field that is rapidly expanding due to the historically limited but growing body of research on women’s physiology. Our highly trained staff stay abreast of the latest studies, ensuring that every practice, from Pilates to infrared sauna therapy, is tailored to support your hormonal health. This article explores how infrared saunas can be integrated into your wellness routine by aligning with the menstrual cycle, providing evidence-based guidance on when to use saunas, when to exercise caution, and why.
This Article is specifically on Infrared Saunas. At Encore Pilates & Wellness we recommend accessing our Cold Plunge as well and when you book in for an Infrared Sauna you do have the option of jumping in the cold baths which are set at 13 degrees and 8 degrees. I chose to write this article on IR Saunas alone because the topic is nuanced and important for us to highlight the stand alone benefits of saunas.
TO read the article where I speak about Contrast Therapy which is using the Infrared Sauna and Cold Plunge together go here. You can also contact us and book in for a Guided Session so we can walk you through the process and cater to your unique, individual needs.
Why Women’s Health Matters to Us
Our studio is a sanctuary designed for women, by women. We recognise that women’s bodies are uniquely influenced by the menstrual cycle’s hormonal fluctuations, necessitating a personalised approach to wellness. Historically, medical research often excluded women due to the complexity of these hormonal shifts, but recent advancements are illuminating how to optimise practices like infrared sauna therapy for women’s health. Our team undergoes continuous training to stay updated on cutting-edge research, ensuring that every session—whether Pilates, nutrition counselling, or sauna therapy—is designed to empower you at every stage of your cycle and life. We are dedicated to bridging the gap in women’s health research, offering protocols that celebrate and work with your body’s natural rhythms.
Understanding the Menstrual Cycle
The menstrual cycle, typically lasting 28–32 days, is divided into four phases: menstrual, follicular, ovulatory, and luteal. Each phase involves distinct hormonal and physiological changes that affect energy, mood, and physical resilience. Below, we outline each phase, its hormonal profile, and how infrared sauna therapy can be used (or avoided) to support your health, informed by scientific studies and women’s health principles.
1. Menstrual Phase (Days 1–5)
What’s Happening: The menstrual phase begins with the first day of bleeding, as the uterine lining sheds due to low levels of oestrogen and progesterone. The body focuses on repair and detoxification, eliminating the endometrial lining. Common symptoms include cramps, bloating, fatigue, and lower energy.
Hormonal Profile: Oestrogen and progesterone are at their lowest, while follicle-stimulating hormone (FSH) begins to rise to initiate egg development.
Infrared Sauna Use: Recommended, with moderation. Infrared saunas, which use gentle heat (38–66°C) to penetrate the body, can alleviate menstrual discomfort by increasing blood flow to the uterus, relaxing muscles, and reducing inflammation. A 20–30-minute session at 52–55°C, 1–2 times per week, can ease cramps and bloating while supporting the body’s natural detoxification process. The relaxation benefits also help reduce stress, which can worsen PMS symptoms.
Why Use It: The sauna’s ability to enhance circulation and promote detoxification aligns with the body’s shedding process. A 2018 study in Frontiers in Physiology found that regular sauna use improves cardiovascular health and reduces inflammation, which can benefit women experiencing menstrual discomfort. The heat also stimulates endorphin release, providing natural pain relief.
Precautions: Due to fluid loss from bleeding, hydration is critical—drink 2–3 litres of water daily and bring water into the sauna. Avoid sessions if you experience heavy bleeding, dizziness, or extreme fatigue, as heat may exacerbate these symptoms. Limit sessions to shorter durations if you feel sensitive to heat during this low-hormone phase.
2. Follicular Phase (Days 1–13, overlapping with menstruation initially)
What’s Happening: The follicular phase starts on day 1 and continues ostateuntil ovulation. Oestrogen rises as FSH stimulates egg maturation in the ovaries. Energy, mood, and resilience increase, making this a vibrant time for physical and mental activity.
Hormonal Profile: Oestrogen climbs steadily, peaking just before ovulation, while FSH supports follicle development.
Infrared Sauna Use: Highly recommended. This phase is ideal for infrared sauna sessions (30–45 minutes, 2–3 times per week) due to higher energy and heat tolerance. The sauna enhances detoxification, improves mood, and supports muscle recovery, especially when paired with Pilates or light exercise. Its cardiovascular benefits, comparable to moderate exercise, align with the body’s increased metabolic activity.
Why Use It: The follicular phase is a time of rising energy, making it perfect for wellness practices that boost vitality. A 2021 study in The Journal of Clinical Medicine showed that infrared sauna use mimics exercise-induced cardiovascular benefits, making it an excellent complement to active phases like the follicular phase. The sauna’s mood-enhancing effects also support the emotional uplift of this phase.
Precautions: Overheating is unlikely, but maintain hydration and avoid overly long sessions. If combining with exercise, allow recovery time to prevent overstimulation.
3. Ovulatory Phase (Days 12–15)
What’s Happening: Ovulation occurs around day 14, when a mature egg is released from the ovary. Oestrogen peaks, followed by a slight rise in progesterone and a testosterone surge. Energy, libido, and mood are at their highest, and women often feel vibrant and socially engaged.
Hormonal Profile: Oestrogen is at its peak, testosterone boosts libido, and progesterone begins to rise post-ovulation.
Infrared Sauna Use: Recommended, especially with exercise. This is an optimal time for infrared sauna sessions (30–45 minutes, 2–3 times per week), particularly when combined with Pilates or bodyweight exercises. The sauna enhances cardiovascular performance, reduces inflammation, and boosts endorphins, amplifying the ovulatory phase’s natural high. It also supports liver detoxification as the body processes peak oestrogen levels.
Why Use It: The ovulatory phase is a time of peak physical and mental performance. A 2025 study in Psychiatric Research found that infrared sauna sessions combined with cognitive behavioural therapy reduced depression symptoms in 11 of 12 participants, suggesting mental health benefits during this high-energy phase. The sauna’s anti-inflammatory effects also support recovery from exercise.
Precautions: Heat tolerance is high, but avoid overexertion. If you experience ovulation pain (mittelschmerz), opt for shorter sessions at lower temperatures (e.g., 50–52°C) to provide relief without overwhelming the body.
4. Luteal Phase (Days 16–28)
What’s Happening: The luteal phase follows ovulation, with progesterone rising to prepare the uterus for potential pregnancy. If no pregnancy occurs, oestrogen and progesterone drop, leading to the menstrual phase. The first half (days 16–19) is energetic, but the second half (days 20–28) may bring PMS symptoms like mood swings, irritability, bloating, and fatigue.
Hormonal Profile: Progesterone dominates initially, with a secondary oestrogen peak mid-phase. Both hormones decline sharply in the late luteal phase.
Infrared Sauna Use: Recommended in the first half, cautious in the second half. In the early luteal phase (days 16–19), sauna sessions (30–45 minutes) support detoxification and relaxation as energy remains high. In the late luteal phase (days 20–28), limit to short, low-temperature sessions (20–30 minutes at 50–52°C) to reduce PMS symptoms and promote calm. Avoid intense or prolonged sessions, as low hormones increase heat sensitivity and may exacerbate irritability or fatigue.
Why Use It or Avoid It: The early luteal phase supports active wellness practices, while the late luteal phase calls for nurturing. A 2018 study in Evidence-Based Complementary and Alternative Medicine showed that sauna bathing reduces stress and improves mood, but prolonged exposure can lead to dehydration, a concern during the late luteal phase. Gentle sauna use in the early luteal phase aligns with progesterone’s calming effects, while caution in the late phase prevents overstimulation.
Precautions: Monitor for overheating, dehydration, or increased irritability in the late luteal phase. Skip saunas if PMS is severe or if you feel overwhelmed. Focus on hydration and rest.
Special Considerations for Women
Perimenopause and Menopause: Hormonal fluctuations in perimenopause and menopause increase heat sensitivity. Infrared saunas, gentler than traditional saunas, can help regulate hormones, reduce hot flushes, and improve mood. A 2023 study in Menopause Journal noted that infrared saunas alleviate menopausal symptoms by stimulating endorphin release. Shorter sessions (15–20 minutes) at lower temperatures are recommended.
Individual Variation: Conditions like PCOS or irregular cycles require personalised approaches. Consult a healthcare provider before using saunas, as heat may exacerbate symptoms. Tracking your cycle with a journal or app helps tailor sauna use to your needs.
Contraindications: Avoid saunas if pregnant, breastfeeding, or experiencing acute illness, dehydration, or heat intolerance. A 2021 study in Reproductive Health advises against sauna use in early pregnancy due to risks of overheating.
The Science Behind Infrared Saunas and Women’s Health
Recent studies highlight the benefits and precautions of infrared sauna use for women:
Cardiovascular and Inflammatory Benefits: A 2021 study in The Journal of Clinical Medicine found that infrared saunas improve cardiovascular health and reduce inflammation, supporting women during the menstrual phase when inflammation may contribute to cramps.
Mental Health: A 2025 study in Psychiatric Research found that infrared sauna sessions combined with cognitive behavioural therapy reduced depression symptoms in 11 of 12 participants, suggesting mental health benefits across the menstrual cycle.
Menopausal Symptom Relief: A 2023 study in Menopause Journal linked infrared sauna use to reduced menopausal symptoms, including hot flushes and mood swings, through endorphin stimulation and hormonal regulation.
Detoxification and Hormonal Balance: A 2018 study in Frontiers in Physiology noted that sauna bathing enhances detoxification, which supports the liver in processing hormones, particularly during high-oestrogen phases like ovulation.
Precautions: Prolonged sauna use can lead to dehydration or overheating, especially in low-hormone phases (late luteal, menstrual). Hydration and session limits (15–45 minutes) are critical.
Specific studies on infrared saunas and the menstrual cycle are limited, as women’s health research is still evolving. However, the principles of cycle syncing, supported by hormonal science, provide a robust framework for applying sauna therapy to women’s wellness.
Our Commitment to Women’s Wellbeing
At our studio, we integrate infrared sauna therapy into our women-centred wellness programmes with precision and care. Our staff, trained in the latest women’s health research, guide you through cycle-synced Pilates, nutrition, and sauna protocols to optimise your hormonal health. Whether you’re easing menstrual cramps, boosting energy during ovulation, or navigating perimenopause, our infrared saunas are a tool to help you thrive. We are committed to leading the Pilates and wellness industry with unparalleled expertise in women’s health, ensuring every session honours your body’s rhythms.
Practical Recommendations for Sauna Use
Menstrual Phase: Use saunas 1–2 times per week (20–30 minutes, 52–55°C) to relieve cramps and support detoxification. Hydrate well and skip if feeling faint.
Follicular Phase: Incorporate 2–3 sessions per week (30–45 minutes) to enhance energy and recovery. Pair with Pilates for optimal results.
Ovulatory Phase: Use saunas 2–3 times per week (30–45 minutes) with exercise to boost performance and mood. Monitor for overexertion.
Luteal Phase: Use saunas in the first half (30–45 minutes); limit to short, low-temperature sessions (20–30 minutes) in the second half. Avoid if PMS is severe.
Track Your Cycle: Use a journal or app to monitor symptoms and tailor sauna use to your body’s needs.
Hydration and Safety: Drink 2–3 litres of water daily, bring water into the sauna, and exit immediately if you feel dizzy or overheated.
Conclusion
Infrared saunas are a powerful tool for women’s health, offering benefits like detoxification, stress reduction, and symptom relief when aligned with the menstrual cycle. By understanding the hormonal shifts of each phase—menstrual, follicular, ovulatory, and luteal—women can use saunas strategically to enhance wellbeing. At our women-centred studio, we are dedicated to leading the Pilates and wellness industry with expertise in women’s health. Our highly trained staff ensure that every sauna session is a step towards hormonal balance and empowerment. Join us to experience wellness that honours your body like no other.
Your experience is so important to us that we offer all new clients a Guided Session in the Infrared Sauna and Cold Plunge Service. For personalised guidance or to learn more about our Women’s Wellness Workshops, contact our team or book a consultation today.