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If you’re ready to relax and unwind, a trip to the sauna can do the trick. There are many ways to enjoy sauna benefits these days—from a post-workout ritual to soaking up the heat on a chilly day—and it appears the buzzy wellness trend is here to stay.

Whether you prefer sweating it out in a sauna or a steam room (which is more humid), both settings are loaded with benefits, says Michele Bailey, DO, a primary care physician at Rush University Medical Group. Visiting a sauna regularly may help you manage various health conditions including rheumatologic and skin diseases like psoriasis, she says.

High temperatures can also boost your circulation, alleviate chronic pain, reduce joint stiffness, and even strengthen your immune system, according to a recent study. But can sauna usage help you achieve other goals like weight loss, healthy skin, and stress relief? Ahead, experts break down what saunas are, the potential benefits, and who should (and shouldn’t!) bring on the heat.

What is a sauna vs a steam room?

A sauna is a room that people use to enjoy dry heat. It is typically heated between 82.2 and 90.5 degrees Celsius (180 and 195 degrees Fahrenheit) with very low humidity. The most traditional type is a wood-burning sauna, which uses fire to heat up the space. There are also electric saunas, which produce heat with electricity (think: the kind someone might install in their home).

Some versions are designed to make the heat easier to tolerate. Infrared saunas, for example, utilize infrared light waves to warm your body up directly without raising the temperature of the air around you. They are said to spark the same effects in your body as a traditional sauna but at a lower temp.

Steam rooms, on the other hand, are characterized by moist heat, making them more humid than traditional saunas. Steam rooms are usually heated between 37.8 and 48.9 degrees Celsius (100 and 120 degrees Fahrenheit) and have nearly 100% humidity, says Purvi Parikh, MD, an internal medicine physician and clinical assistant professor at NYU Grossman School of Medicine. Although steam rooms are not technically as hot as saunas, you will likely feel warmer in a steam room because of the extra moisture in the air, she says.

11 sauna benefits

1. It may improve your circulation

Anything that raises your body temperature will increase your heart rate, which in turn increases your circulation, says Denise Millstine, MD, an internist at Mayo Clinic’s family medicine office in Scottsdale, Arizona.

Sitting in a sauna is almost like walking on a treadmill at a regular pace, says Dr. Parikh. Because of the heat, your heart has to pump harder to circulate your blood, which means you’re getting some cardio benefits even though all you’re doing is sitting in the heat. Keep in mind, though, it’s still no replacement for exercise, which has tons of other body benefits.

2. It may help lower your blood pressure

Spending time in a sauna may help lower blood pressure for some people, says Dr. Millstine. ‘Physiologically, much like exercise, your blood pressure [goes up] initially…then, long-term, it results in better management and lowering of your blood pressure,’ she says. Traditional sauna bathing is also associated with overall lower blood pressure, research shows.

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