To sweat or not to sweat? The truth about saunas in Chinese Medicine

We all love the idea of a good sweat, You step into the heat, your pores open, stress melts off your skin, and you walk out glowing.

But in Traditional Chinese Medicine (TCM), sauna use isn’t one-size-fits-all and more isn’t always better. The answer to “should I do a sauna?” depends entirely on your constitution, your current state of health, the season, and your symptoms.

Let’s break it down so you can use this powerful tool wisely  not just because Instagram says it’s good for detox.

The TCM Perspective on Sweating

In Chinese medicine, sweat is one of the body’s fluids, known as jin ye (precious fluids). These fluids nourish the organs, keep your tissues moist, and help maintain harmony between yin and yang.

Sweating can:

• Release pathogenic factors (like wind-cold or wind-heat) AKA a common cold

• Clear heat from the body

• Support detoxification

• Move stagnation

• Regulate emotions and the nervous system

  
  

But here's the catch :Excess sweating can also harm your Qi, Blood, and Yin.

This is where so many people get it wrong thinking “the more I sweat, the better.”

In Chinese medicine, over-sweating can actually weaken your system if it’s not right for your body. So why not email your handy Chinese Med doc and check in with them if it's something that would be good for you or not when you're sick.

When a Sauna Can Be Helpful

1. You’re holding on to external pathogens (cold, damp, wind)

If you’re in the early stages of a cold, feeling chills in the body, foggy, heavy, or stuck and a gentle sweat may help release the pathogen. This is what we call expelling wind-cold.

TCM Tip: Use a sauna early, when you’re just starting to feel sick and not once it’s moved deeper into the lungs or body.

2. You have signs of Dampness

Feeling puffy, bloated, heavy, or sluggish? A short, warming sauna can help support Spleen Yang and move out excess damp.

Think: post-holiday food hangover, foggy brain, or after eating lots of cold/raw food in winter.

3. You feel emotionally stagnant

Saunas are great for shifting Liver Qi Stagnation - that feeling of stuckness, frustration, irritability, or emotional flatness. The warmth moves Qi, encourages circulation, and promotes emotional release.

4. You’re in a yang time of the year or cycle

Saunas are more suitable in yang seasons (spring/summer) or during yang phases of your menstrual cycle (follicular and ovulation). Your body is naturally more active and expansive, meaning it can handle the heat better.

5. You have a strong, balanced constitution

If you’re generally healthy, warm-bodied, and energetic and a sauna can support detoxification and boost circulation without taxing your system.

Still: keep it gentle and intentional. You don’t need to turn into a puddle to get benefits.

When Sauna May Not Be the Best Choice

1. You’re Yin Deficient or Blood Deficient

If you’re already running dry: think night sweats, dry skin, fatigue, anxiety, hot flushes, or insomnia more sweating depletes your yin and worsens symptoms.

Yin = fluids, essence, and the cooling, nourishing aspect of your body. Saunas can dry this up if you overdo it.

2. You’re in a weak or depleted state

Postpartum? Just getting over a long illness? Burned out? These are signs of Qi Deficiency and sweating will only leak your energy further.

In TCM, postpartum women are in a yin-deficient, blood-deficient state and saunas can cause dizziness, dehydration, or fatigue if used too early.

3. You have Heat or Fire conditions

Already running hot? Acne flares, anger, restlessness, mouth ulcers, or red tongue? A sauna can throw more fuel on the fire.

These are signs of Internal Heat and adding more heat isn’t the answer.

4. You’re in your luteal or menstrual phase

During your luteal or bleeding phase, the body is in a more yin and inward state. Heating it too aggressively can deplete blood and yin, leaving you more tired or emotionally frazzled.

Instead, opt for rest, warmth from food, and gentle movement.

5. You experience dizziness, palpitations, or faintness after saunas

This is your body saying, “Too much!”You may be Qi or Blood deficient, and the sweating is draining your reserves.

How to Sauna, the Meraki Way

If you love your sauna (and it works for your body), here’s how to do it mindfully:

• ✨ Limit to 10–20 minutes (not 45!)

• ✨ Choose times when your body is more Yang (mid-morning or late afternoon)

• ✨ Hydrate well: add electrolytes, herbal tea, or warm water

• ✨ Avoid straight after intense workouts or fasting

• ✨ Follow with grounding, like slow stretching, breath-work, or a nourishing meal

• ✨ Rest afterwards and let your nervous system recalibrate

Saunas can be deeply healing but only when your body says yes. In Chinese medicine, we don’t ask “Is this healthy?”

we ask: 👉🏼 “Is this healthy for me, right now, in this season, in this state?”

Because true wellness isn’t trendy. It’s tuned in.

And your healing doesn’t have to come from sweating buckets to be valid.

With warmth and wisdom,

Casey + the Meraki Team