Mikkel Aaland on the Wellness of Sweating

Author(s): Scott Douglas Jacobsen

Publication (Outlet/Website): The Good Men Project

Publication Date (yyyy/mm/dd): 2025/02/26

Mikkel Aaland, a sweat bathing expert, discusses the history, cultural significance, and health benefits of sweat bathing with Scott Douglas Jacobsen. He explores traditions worldwide, from Finnish saunas to Japanese hot springs and Russian banyas. Aaland highlights sweat bathing’s physical benefits, such as improved circulation, cardiovascular health, and immune system support, as well as its social and spiritual aspects. He emphasizes its role in human history, dating back to ancient civilizations. While advocating for sweat bathing, he advises individuals with medical conditions to consult a doctor. He hopes for a growing appreciation of this practice in North America.

Scott Douglas Jacobsen: Today, we are here with Mikkel Aaland, a sweat bathing expert, wellness advocate, author, and cultural historian. He is dedicated to revitalizing and preserving various wellness traditions practiced for centuries. He has nearly five decades of experience and is pivotal in the global wellness movement. His seminal book, Sweat, was first published in 1978. I assume there have been new editions over the years.

He explores diverse forms of sweat bathing practices and their associated benefits. He also was the host, and inspiration behind, the acclaimed seven-part docuseries, Perfect Sweat, which was created (directors per episode) by Bray’s Run Productions (with producer as Cassandra Jabola) and which was featured in multiple countries and showcased traditional and modern sweat practices.

You are based in San Francisco. The West Coast is often stereotyped as a wellness hub, particularly California. Over the past 50 years, what was the first indication that sweat bathing was a legitimate wellness practice worthy of extensive study and mastery that you could then share with others through advocacy?

Mikkel Aaland: That is a good question. My background is that I have lived in San Francisco for half a year and in Norway for the other half, as my father was from there. Norwegian culture has its form of sweat bathing, known as badstue, similar to the Finnish sauna.

I grew up with the bad stuff and took it for granted until I realized that not everyone practiced this tradition. However, as I began to explore further, I discovered that cultures worldwide have their forms of sweat bathing.

The sauna is just one example, so let me define a sweat bath. A sweat bath is any heated chamber where people go to sweat. This includes the Turkish bath, or hammam, common throughout the Middle East and North Africa. Native American cultures in North America have the sweat lodge, a sacred space used for purification and spiritual renewal.

Around the world, the Romans—one of the greatest bathing cultures in history—developed the thermae. What becomes evident is that sweat bathing is a universal and enduring tradition. Yet, for some reason, it has not been as widely practiced in modern North America.

Recognizing this, I set out to help reintroduce and expand the bathing culture in America. When my book Sweat was first published in 1978, I had already spent several years travelling worldwide—visiting Russia, Turkey, Germany, Japan (another great bathing culture), Mexico, North America, and Scandinavia.

In my research, sweat bathing is as fundamental to human culture as baking bread or fermenting beverages. Everywhere you go, there is a form of sweat bathing, varying in architecture, customs, and rituals but ultimately serving the same purpose—a place to cleanse, heal, and renew.

I asked myself, why is this practice so widespread across cultures yet so rare here? Fortunately, that is now changing, Scott. We are beginning to see a real movement toward bathing culture in North America, and I am very excited about that.

Jacobsen: Any basic knowledge of physiology suggests that heat causes blood vessels to dilate—a process known as vasodilation. But what does that mean in terms of blood flow?

What does sweating do beyond expelling a small amount of salt and water from the body’s reserves? Blood vessels open up, and people sweat out some water and salt—but what makes this a significant physiological response?

Aaland: That is a great question. You are referring to the physical effects of heat exposure on the body. What happens when you subject yourself to extreme heat?

We are talking about temperatures around 100 degrees Celsius (212 degrees Fahrenheit). When you expose your body—or anything, for that matter—to high temperatures, transformation occurs.

You mentioned sweating, which is the body’s natural response to heat. But what happens internally is even more fascinating. Heat stimulates nearly every organ in the body.

Even though you are sitting still, it mimics the physiological effects of running several miles. Circulation increases, and blood flow to the skin is significantly enhanced. Research has shown that heat exposure profoundly affects heart health and brain function.

Studies suggest that while regular sauna use does not cure Alzheimer’s, it may help reduce the risk of developing it. Extensive research on cardiovascular health has also indicated that maintaining a strong, healthy heart is possible through regular heat exposure.

Additionally, numerous studies have examined the impact of heat therapy on depression. When the body is heated, endorphin levels rise, and depressive symptoms often diminish.

There is also compelling research on the immune system benefits of alternating heat exposure with rapid cooling. This process triggers an adrenaline rush while strengthening the body’s natural defences.

So yes, it is an incredibly healthy activity, but that is not the only reason I am such a strong advocate for sweat bathing—though it is certainly a major factor.

Another important aspect is the social element, Scott. Many sweat baths, especially traditional ones, are public. When people bathe together—often minimally clothed—it fosters an uncommon level of openness and connection in other social settings.

The social benefits of sweat bathing are well-documented. We know that individuals who engage in regular social interactions are at a lower risk of depression. The communal aspect of bathing plays a significant role in overall well-being.

The third element is more difficult to articulate. Still, it is spiritual—not in a religious sense, but in a deeply personal way.

When you are immersed in intense heat, you experience a transformative experience. The boundaries between yourself and the external world seem to dissolve, creating a profound sense of connection to something larger than yourself—whether it is nature, community, or simply a heightened awareness of your own body and mind.

That is what I mean by “spiritual.” Under one roof, sweat bathing unites physical, social, and spiritual benefits—something few other human activities can offer. When you examine it closely, it becomes clear why sweat bathing has existed since the dawn of humankind and why it is practiced in cultures worldwide.

Jacobsen: Some individuals may benefit from sweat bathing but also have preexisting conditions that could pose risks—such as heart disease or blood pressure issues. What conditions should be considered for those with underlying health concerns? What are the potential risks?

Aaland: I am not a doctor, but I caution anyone with certain heart conditions or respiratory problems to consult a physician before engaging in intense heat exposure. Heat is powerful. Many traditional sweat baths are heated by fire, which can be beneficial and dangerous. This kind of heat is very intense, and it should not be taken lightly.

Suppose you have any doubts about your physical health. In that case, it is always best to check with a doctor before participating in sweat bathing.

Jacobsen: Of the cultures you have studied—both those still in existence and those long gone, such as the Romans—which do you think had the most technically developed approach to bathing and sweating? Without a full scientific understanding, which cultures had the most structured and therapeutic traditions surrounding heat exposure?

Aaland: Wow, these are great questions.

Regarding a highly developed sweat-bathing culture, the Russians are among the most passionate bathers I have encountered. There is a wonderful book—I am trying to recall the author’s name—titled Without the Banya We Would Perish: A History of the Russian Bathhouse by Ethan Pollock. The banya is the Russian sweat bath, and the book beautifully captures the Russian love for it. That passion has remained strong for thousands of years.

Of course, most people associate sweat bathing with the Finnish sauna, which originated in Finland. The Finns have maintained their sauna tradition for centuries, even during the Middle Ages, when much of Europe abandoned communal bathing due to various factors, including the Black Death and religious influences.

Another fascinating contemporary bathing culture is Japan. The Japanese have an incredible variety of bathing practices, using almost everything. Hot springs (onsen) are prevalent throughout the country. Still, in places with no natural hot springs, they have developed alternatives such as kamma-buro (heated rock baths) and mushi-buro (steam baths).

Jacobsen: What about contrast effects? We all know the experiment attributed to Aristotle: if you place one hand in cold water and the other in warm water, then put both in room-temperature water, the warm-water hand perceives the room-temperature water as cold, while the cold-water hand perceives it as warm.

Are there cultures that have developed a well-entrenched tradition of alternating between hot and cold water immersion to enhance the body’s physiological responses?

Aaland: Yes, absolutely. You are touching on two key aspects here.

Contrast therapy—alternating between hot and cold exposure—has become a popular topic, especially with the rise of cold water immersion. Many people follow instructors who teach them to stay in ice water for extended periods to achieve various health benefits.

It is interesting to me because heat and cold exposure have always been paired historically. In cultures with established sweat-bathing traditions, cooling off in cold water was a natural and necessary counterpart to heat exposure. Only now are people isolating the cold aspect and turning it into its own practice.

There is no question that contrast therapy has a profound physiological effect. The extreme stimulation of the body has been shown to fine-tune the immune system and significantly elevate mood. The rush of adrenaline and endorphins after moving from heat to cold is remarkable.

You also mentioned how temperature perception is relative, which I often discuss. For example, the hammam—commonly known as the Turkish bath—is found in some of the hottest climates on Earth. Many people wonder why someone would want to enter a hot bath when it is already scorching outside.

The answer is that heat can be fought with heat. Suppose you expose yourself to extreme temperatures—say, a 100-degree Celsius bath—then step outside into a 40-degree Celsius environment. In that case, the air will feel refreshingly cool by comparison.

The British learned a similar lesson in India: drinking hot tea in a hot climate can help regulate body temperature more effectively than consuming cold drinks. It seems counterintuitive, but fighting heat with heat is a well-documented phenomenon.

Jacobsen: We have discussed the different bathing traditions, primarily those involving water—whether saltwater, freshwater or even chlorinated water in a hot tub.

You mentioned that the Japanese have one of the most developed and diverse bathing cultures. What are some of the strangest or most unexpected practices you have encountered?

Aaland: Coffee beans—hot coffee beans—electric eels, and immersion into electric baths are some of the stranger practices I have encountered.

Of course, hot springs are a wonderful and natural way to engage in thermal bathing. However, a deep-rooted emphasis on cleanliness is at the core of Japanese culture.

Cleanliness in Japan is not just a physical concept; it extends beyond washing the body. It is also about purifying the mind and soul. Bathing is seen as a spiritual cleansing as much as a physical one. This cultural value has given rise to highly developed and intricate bathing rituals across Japan.

Jacobsen: That is a good point. How far back does this tradition go?

Aaland: That is a great question. We have historical records dating back thousands of years.

Herodotus, the ancient Greek historian, wrote about the Scythians using vapour baths as early as 2,500 years ago. Archaeological evidence supports that many civilizations, including the Mayans, practiced sweat bathing. The Mayans, for example, used the temazcal, a type of sweat lodge, thousands of years ago.

I recently returned from Ireland, where ancient sweat houses—small stone structures used for steam bathing—are believed to date back several thousand years.

But when considering human history, a thousand years is relatively recent. This is speculation on my part, but I imagine that prehistoric humans discovered the benefits of heat exposure very early on.

Picture a fire burning inside a cave—more wood is added, the temperature rises, and it feels good. The warmth relaxes the body, causing sweat to form. Perhaps early humans gathered around these fires, telling stories and experiencing heat’s social and therapeutic effects together.

This practice likely predates civilization itself. As long as humans have been controlling fire, they have probably been bathing in some form of sweat.

Jacobsen: Are there individuals for whom this process is less effective—people with a naturally subdued or blunted sweating response?

Aaland: Humans sweat. It is one of the defining characteristics of our species. If we did not sweat, we would not survive.

Sweat functions as our body’s primary cooling mechanism. Many other mammals do not sweat as effectively—or at all. Our ability to sweat has enabled us to inhabit a wide range of climates across the planet.

Additionally, it allows us to run long distances while staying cool. A lion, for example, can sprint at high speeds but cannot run for extended periods because it does not sweat—it overheats quickly. In contrast, humans can maintain endurance over long distances due to superior thermoregulation.

You previously asked what is in sweat. Sweat is indeed about 99% water and salt. Still, it also contains trace amounts of certain heavy metals and toxins that are not easily excreted through other means. This is why the skin is sometimes referred to as the “third kidney”—it plays an important role in detoxification and is also the body’s largest organ.

Of course, there are always exceptions. Some people do not tolerate heat well. Milder alternatives, such as a Finnish sauna, are available for those who find high-temperature sweat bathing too intense.

For instance, the Turkish hammam tends to be more humid but operates at a lower temperature. There are many different styles of sweat bathing. Finding the one that works best for you is just a matter of finding it. Even if you do not enjoy extreme heat, you can still experience significant benefits from a milder bath.

Ultimately, I want to encourage people to try sweat bathing without being discouraged by a particular style that may not suit them.

Jacobsen: Do you have any final thoughts based on our conversation today?

Aaland: No, but I want to say that I have enjoyed your questions—they were excellent.

I am passionate about this subject. When you engage with it and truly experience it as I have, you realize that few things also work across cultures. Sweat bathing has the power to transform people. Sharing the heat, sweat, converse, and cool down together fosters a unique human connection that is difficult to find elsewhere.

Now more than ever, Scott, we need meaningful rituals like this—healthy traditions that bring people together profoundly and authentically. So yes, I am a strong advocate, and I hope others also come to appreciate it.

Jacobsen: Excellent. Thank you so much for your time today. It was a pleasure to speak with you.

Aaland: Great. As I said, your questions were insightful, and I appreciate you taking the time.

Jacobsen: You’re welcome. Take care.

Aaland: Bye.

Last updated May 3, 2025. These terms govern all In Sight Publishing content—past, present, and future—and supersede any prior notices. In Sight Publishing by Scott Douglas Jacobsen is licensed under a Creative Commons BY‑NC‑ND 4.0; © In Sight Publishing by Scott Douglas Jacobsen 2012–Present. All trademarks, performances, databases & branding are owned by their rights holders; no use without permission. Unauthorized copying, modification, framing or public communication is prohibited. External links are not endorsed. Cookies & tracking require consent, and data processing complies with PIPEDA & GDPR; no data from children < 13 (COPPA). Content meets WCAG 2.1 AA under the Accessible Canada Act & is preserved in open archival formats with backups. Excerpts & links require full credit & hyperlink; limited quoting under fair-dealing & fair-use. All content is informational; no liability for errors or omissions: Feedback welcome, and verified errors corrected promptly. For permissions or DMCA notices, email: scott.jacobsen2025@gmail.com. Site use is governed by BC laws; content is “as‑is,” liability limited, users indemnify us; moral, performers’ & database sui generis rights reserved.