Infrared Sauna: A Complete Guide to Benefits and Best Practices

Sweating as part of Infrared Sauna experience

Infrared saunas (sometimes known as Sauna Bathing) are a fascinating blend of relaxation and advanced wellness technology. This comprehensive guide delves into their many health benefits, offers practical usage tips, and explores their integration into various wellness practices.

Ideal for newcomers and those already familiar with this health trend, this guide provides insights and practical advice to maximize the benefits of infrared sauna therapy.

Explore the capabilities of these modern wellness tools and learn how to incorporate them effectively into your health and relaxation regimen.

Understanding Infrared Sauna

Introduction to Infrared Technology

  • Basic Principle: An Infrared sauna uses infrared heaters to emit light on the infrared spectrum, which the skin absorbs. Unlike a traditional sauna, which heats the air, infrared saunas heat the body directly.
  • Infrared Spectrum: The infrared spectrum is divided into three categories: near, mid, and far. These correspond to different wavelengths, which have varying degrees of penetration into the skin and body tissues.

Types of Infrared Saunas

During the Sauna Session

Near-Infrared Saunas (NIR):

  • Technology: Use light bulbs or LEDs to emit near-infrared light.
    Benefits: Believed to promote skin health and healing.
  • Penetration: Shallow penetration, primarily affecting the skin and subcutaneous tissue.

Mid-Infrared Saunas (MIR):

  • Technology: Often use carbon fiber heaters or other elements.
  • Benefits: It may aid in improving circulation and relaxing muscles.
  • Penetration: Deeper than NIR, affecting soft tissues and muscles.


Far-Infrared Saunas (FIR):

  • Technology: Typically use ceramic or carbon heaters.
  • Benefits: Known for deep tissue relaxation and detoxification.
  • Penetration: Penetrates deepest, targeting internal organs and inducing more intense sweating.

How Infrared Saunas Work

  • Heating Method: Infrared saunas heat the body directly through radiation without significantly increasing the air temperature. This direct heating allows for a more intense sweat at lower temperatures than a traditional sauna.
  • Energy Efficiency: Due to their method of directly heating the body and not the air, infrared saunas are generally more energy-efficient than traditional steam saunas.

Construction and Design Elements
  • Materials: Commonly constructed with wood such as cedar or hemlock, which are resistant to the heat and humidity conditions inside the sauna.
  • Heaters: The choice of heaters (carbon vs. ceramic) affects heat distribution, with carbon heaters providing more even heat distribution.
  • Safety Features: Include temperature controls, timer settings, and often glass doors for monitoring purposes.

Compared to a Traditional Sauna
  • Temperature Range: Infrared saunas operate at lower temperatures (usually between 120°F and 150°F) compared to traditional saunas (150°F to 185°F).
  • Humidity: Infrared saunas are dry and lack the high humidity or steam in traditional saunas.
  • Health Effects: Both types offer relaxation and potential health benefits. However, the lower temperature and direct heating method of infrared saunas might be more comfortable for some individuals, particularly those sensitive to high temperatures.

Infrared saunas represent a significant evolution in sauna technology, offering a unique experience with specific health and wellness benefits. This technology caters to a range of preferences and tolerances, making it a versatile option for those seeking the therapeutic effects of heat therapy, differing from the traditional regular sauna.

How to Use Infrared Saunas

Preparation for Sauna Use

  • BRING WATER: It is essential to drink water before, during, and after the session to prevent dehydration.
  • Consider adding electrolytes to replenish minerals lost through sweating.

Pre-Sauna Nutrition:
  • Eat a light meal 1-2 hours before the session to ensure comfort and avoid lightheadedness.
  • Avoid heavy meals or alcohol before use.

Clothing and Accessories:
  • Wear loose, breathable clothing or a bathing suit.
  • Bring a towel to sit on and another to wipe off sweat.

Setting the Temperature and Time:
  • Start with a moderate temperature (around 110°F to 130°F / approx. 45 to 55 Celcius) and gradually increase based on comfort.
  • Initial sessions should last 15-20 minutes, gradually increasing to 30-45 minutes over time.

During the Sauna Session

Entering the Sauna:

  • Allow the sauna to preheat for at least 10-15 minutes.
  • Place your towels and sit or lie down comfortably.

Relaxation and Breathing:

  • Practice deep, relaxed breathing to enhance relaxation.
  • Close your eyes and try to clear your mind, or listen to calm music.

Staying Hydrated:

  • Sip water throughout the session, especially if you start feeling overheated.

Adjusting Position:

  • Change positions or sit up if you feel lightheaded.
  • Listen to your body and exit the sauna if you feel any discomfort.


Post-Use Care

Cooling Down:
  • Spend a few minutes in a cooler environment before showering.
  • Avoid sudden temperature changes.

  • Shower to rinse off sweat and toxins.
  • Use mild soap and avoid hot water to prevent skin irritation.

Post-Sauna Hydration and Nutrition:
  • Continue drinking water and electrolytes.
  • Eat a healthy meal to replenish nutrients.

  • Allow your body to rest and recover.
  • Avoid intense physical activity immediately after the session.

Frequency of Use
  • Beginners should start with 1-2 sessions per week.
  • Gradually increase to 3-4 times per week, depending on individual tolerance and goals.

Safety Tips
  • Avoid sauna use if you feel sick, have a fever, or are under the influence of alcohol.
  • People with certain health conditions should consult a healthcare provider before using an infrared sauna.

Using an infrared sauna involves more than just sitting in the heat; it’s about preparing your body, staying hydrated, and paying attention to how you feel during and after the session.

By following these guidelines, you can ensure a safe and enjoyable infrared sauna experience.

Benefits of Infrared Saunas

Implications for Athletic Performance

Note: While infrared saunas have been associated with various health benefits, it’s essential to approach these claims with a balanced perspective.

The benefits discussed here are based on user experiences and some preliminary research; however, they should not replace professional medical advice.

Always consult a healthcare provider before starting any new health regimen, especially if you have existing health concerns or conditions.

Deep Tissue Relaxation and Stress Reduction

  • Penetration of Heat: Far-infrared saunas penetrate deeper into the skin, relaxing sore muscles and soothing nerve endings.
  • Stress Hormones: The heat can reduce levels of cortisol, the body’s primary stress hormone, and increase endorphins, promoting a sense of relaxation and wellbeing.

Detoxification through Sweating

  • Efficient Sweating: Infrared saunas can induce a more profound sweat at a lower temperature than traditional saunas.
  • Toxin Release: The deep penetration of infrared heat helps in releasing toxins stored in fat cells, including heavy metals like lead and mercury.

Pain Relief and Muscle Relaxation

  • Reduced Inflammation and Soreness: The heat can reduce muscle soreness, inflammation, and stiffness.
  • Chronic Pain Conditions: Beneficial for those with chronic pain conditions like fibromyalgia, rheumatoid arthritis, and chronic fatigue syndrome.

Improvement in Skin Health

  • Enhanced Circulation: Increased blood flow can improve the delivery of nutrients to the skin, enhancing its health and appearance.
  • Purification Effect: Sweating opens pores and can help reduce acne, eczema, and other skin conditions.

Cardiovascular Health Benefits

  • Heart Rate and Circulation: The heat mimics the effects of exercise by increasing heart rate and improving circulation, potentially reduce blood pressure.
  • Endothelial Function: Regular use can improve endothelial function in the blood vessels, enhancing cardiovascular health.

Weight Loss and Metabolism Boost

  • Increased Metabolic Rate: The body works harder to cool itself, potentially leading to calorie burn.
  • Weight Loss: Regular use may contribute to weight loss when combined with a healthy diet and exercise.

Respiratory Benefits

  • Clear Airways: The warm environment can help clear nasal passages and sinuses, which benefits individuals with respiratory issues like asthma or allergies.

Immune System Boost

  • Increased White Blood Cell Production: Heat stress can stimulate the production of white blood cells, bolstering the immune system.

Mental Health and Cognitive Benefits

  • Relaxation and Mindfulness: The quiet, solitary environment of the sauna can be a form of meditation, promoting mental clarity and relaxation.
  • Mood Enhancement: The release of endorphins can have a positive effect on mental health, alleviating symptoms of depression and anxiety.

Infrared saunas offer a range of health benefits that extend beyond simple relaxation. While many of these benefits are anecdotal or based on preliminary research, the potential for improved wellbeing makes them a popular choice for those looking to enhance their health routine.

Disadvantages and Considerations of Infrared Saunas

Risk of Dehydration and Overheating

  • Water Loss: Extensive sweating can lead to dehydration if fluids are not adequately replenished.
  • Heat Stress: Prolonged exposure, especially at higher temperatures, can cause overheating, heat exhaustion, or even heat stroke in severe cases.

Limited Impact on Certain Health Conditions

  • Varied Effectiveness: While infrared saunas are touted for numerous health benefits, their effectiveness varies greatly among individuals and conditions.
  • Insufficient Scientific Backing: Some health claims need more robust scientific support and more research for validation.

Cost and Accessibility

  • Initial Investment: The cost of purchasing and installing an infrared sauna can be significant.
  • Ongoing Maintenance: Regular maintenance, including electricity costs and upkeep, can add to the expense.

Comfort and Tolerance

  • Individual Sensitivity: Some might find the direct heat from infrared saunas uncomfortable or intolerable.
  • Acclimatization Period: It may take time for new users to acclimate to the sensations and heat of infrared saunas.

Interference with Medical Devices

  • Electronic Devices: Infrared saunas can interfere with specific medical devices like pacemakers, leading to potential health risks.

Potential for False Health Claims

  • Misinformation: There is a risk of misinformation and overstatement of health benefits by manufacturers and promoters.
  • Critical Assessment: Users should critically assess claims and consult healthcare professionals for advice.

Possible Skin Irritation

  • Skin Sensitivity: Prolonged exposure to heat can irritate, especially for those with sensitive skin or certain dermatological conditions.

Interaction with Medications

  • Medicinal Effects: Certain medications can affect the body’s response to heat, increasing the risk of adverse reactions.

Inappropriate for Certain Populations

  • Contraindications: Infrared saunas may not be suitable for pregnant women, young children, and individuals with certain health conditions like severe heart disease.

Comparison with Traditional Saunas

  • Different Experience: Some sauna enthusiasts may prefer the steam and higher temperatures of traditional saunas, which are not replicated in infrared versions.

Understanding these disadvantages and considerations is crucial for making informed decisions about infrared saunas.

While they offer various benefits, it’s essential to recognize their limitations and potential risks, especially for individuals with specific health conditions or preferences.

Making the Most of Your Infrared Sauna Experience

Choosing the Right Sauna

Type of Infrared Technology:
  • Assess whether near, mid, or far-infrared suits your needs based on the health benefits each offers.
  • Consider models that combine these types for a more versatile experience.

Size and Layout:
  • Determine the appropriate size based on available space and the number of users.
  • Look for ergonomic designs for added comfort during sessions.

Material Quality:
  • Opt for non-toxic materials, especially interior ones, to ensure a safe and healthy sauna experience.
  • High-quality woods like cedar or hemlock are preferred for their durability and resistance to moisture and heat.

Safety Features:
  • Ensure it has reliable temperature controls and automatic shut-off features.
  • Check for certifications that indicate safety standards compliance. Integrating Sauna Sessions into Wellness Routine

Consistent Schedule:
  • Establish a regular sauna routine to maximize benefits, ideally 3-4 times a week.
  • Be flexible and adjust frequency based on your body’s response.

Complementing Activities:
  • For a holistic approach, combine sauna sessions with other wellness activities like yoga, meditation, or light exercise.
  • Use sauna sessions to relax after intense workouts for muscle recovery.

Mindfulness and Relaxation:
  • Practice mindfulness or meditation during sessions to enhance mental relaxation.
  • Consider adding aromatherapy or soothing music to create a calming environment.

Long-Term Considerations

Maintenance and Upkeep:

  • Regularly clean the sauna to prevent bacteria build-up and maintain hygiene.
  • Follow manufacturer guidelines for maintenance to prolong the life of your sauna.

Tracking Health Benefits:

  • Keep a journal to note any changes in your health or wellbeing that correlate with sauna usage.
  • Pay attention to how your body reacts to different durations and frequencies of sauna sessions.

Staying Informed:

  • Keep abreast of new research and recommendations regarding infrared sauna use.
  • Be open to adjusting your sauna routine as further information becomes available.

Enhancing the Experience

Hydration and Nutrition:

  • Ensure proper hydration before and after sessions, and maintain a balanced diet to complement detoxification.
  • Avoid alcohol and heavy meals close to sauna sessions.

Customizing the Environment:

  • Personalize the sauna space with comfortable seating, lighting, and other amenities for a more enjoyable experience.
  • Consider adding elements like salt lamps or plants for a more serene ambience.

By carefully selecting the proper sauna, integrating sessions thoughtfully into your wellness routine, and maintaining a long-term perspective, you can significantly enhance the benefits and enjoyment of your infrared sauna experience.

Remember, the key to maximizing your sauna sessions lies in personalization, consistent practice, and attentiveness to your body’s needs and responses.

Integrating Infrared Saunas with Other Wellness Services

Inside of an infrared sauna

Spa and Beauty Treatments

  • Pre-Facial or Massage: Using an infrared sauna before a facial or massage can open up pores and relax muscles, enhancing the effectiveness of these treatments.
  • Detoxification Programs: Pairing sauna sessions with detox programs enhances the elimination of toxins, complementing treatments like body wraps or scrubs.

Physical Therapy and Rehabilitation

  • Muscle Recovery: Infrared saunas can be used in post-physical therapy sessions to aid muscle recovery and reduce soreness.
  • Joint Pain Relief: For patients with arthritis or chronic joint pain, sauna sessions can be integrated into their therapy routines for pain management.

Fitness and Exercise Regimens

  • Post-Workout Recovery: Infrared saunas help in muscle relaxation and recovery after intense workouts.
  • Flexibility Training: The heat from the sauna can improve flexibility, making it beneficial to use before stretching or yoga sessions.

Holistic Health Practices

  • Meditation and Yoga: The calming environment of an infrared sauna is conducive to meditation and can be an excellent precursor to a yoga session.
  • Ayurvedic Therapies: Saunas can be integrated into Ayurvedic wellness practices, aiding in balancing the doshas and promoting overall wellbeing.

Nutrition and Weight Loss Programs

  • Enhancing Metabolism: The metabolic boost from sauna sessions can complement weight loss programs.
  • Nutritional Absorption: Post-sauna, the body may absorb nutrients more effectively, making it beneficial to align with nutritional counselling.

Mental Health and Relaxation

  • Stress Management: Incorporating sauna sessions in stress relief programs can enhance relaxation and reduce cortisol levels.
  • Therapy and Counseling: As part of a broader mental health treatment plan, saunas can provide a space for relaxation and contemplation.

Integrative Medicine Approaches

  • Complementary to Traditional Medicine: Saunas can be used alongside conventional medical treatments for various conditions under medical guidance.
  • Alternative Therapy Enhancement: Enhances the benefits of other alternative therapies (or natural medicine) like acupuncture or chiropractic treatments.

Infrared saunas can effectively complement a wide range of wellness services, enhancing their benefits and contributing to a holistic approach to health and wellbeing.

It’s important to consult with healthcare professionals and wellness practitioners to tailor the combination of services to individual needs and health conditions.

Infrared Sauna FAQ'S

Q: How often should I use an infrared sauna?

For beginners, start with 1-2 sessions per week. Gradually increase to 3-4 times per week, based on your body’s response. Listen to your body and adjust the frequency as needed.

Q: Are infrared saunas safe for everyone?

While generally safe, they may not be suitable for everyone. Pregnant women, young children, and individuals with certain health conditions (like severe heart disease) should avoid them. Always consult with a healthcare provider before starting.

Q: What should I wear in an infrared sauna?

Wear loose, breathable clothing or a bathing suit. Bringing a towel to sit on and another to wipe off sweat is also recommended.

Q: Can infrared saunas help with weight loss?

Infrared saunas may aid in weight loss by increasing metabolic rate and leading to calorie burn. However, they should be used in conjunction with a healthy diet and exercise for effective results.

Q: How long should I stay in an infrared sauna?

Start with 15-20 minutes sessions and gradually increase to 30-40 minutes over time, based on your comfort level.

Q: Do infrared saunas have any side effects?

Potential side effects include dehydration, overheating, and skin irritation. It’s essential to stay hydrated and not overdo the sessions. If you experience discomfort, leave the sauna immediately.

Q: What is the difference between near, mid, and far-infrared saunas?

Near-infrared saunas (NIR) use light bulbs or LEDs and primarily affect the skin. Mid-infrared (MIR) penetrates deeper into soft tissues and muscles. Far-infrared (FIR) saunas use ceramic or carbon heaters and are known for deep tissue penetration and detoxification.

Q: Can infrared saunas improve skin health?

Yes, they can enhance circulation, open pores, and promote sweating, which may improve skin health and appearance.

Q: Is there any preparation required before using an infrared sauna?

Stay hydrated, eat a light meal 1-2 hours before, and avoid alcohol. Set the sauna to a moderate temperature initially and adjust as needed.

Q: Are infrared saunas better than traditional saunas?

“Better” is subjective and depends on personal preference. Infrared saunas operate at lower temperatures and directly heat the body, which might be more comfortable for some individuals. Traditional saunas have higher temperatures and humidity.


Infrared saunas, merging modern wellness technology with the age-old pursuit of health and relaxation, offer a unique approach to enhancing wellbeing.

This guide has walked you through the benefits, from deep tissue relaxation to improved cardiovascular health, and offered practical advice for incorporating these saunas into your daily routine.

Infrared saunas present a versatile and effective solution, whether you’re seeking pain relief, stress reduction, or simply a sweat session.

Remember to listen to your body and consult healthcare professionals, as with any wellness practice. Embrace the warmth and healing power of infrared saunas, and let them be a transformative addition to your wellness journey.

Research and Studies on Infrared Saunas

Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence


Effects of Sauna Bath on Heart Failure: A Systematic Review and Meta-Analysis

Study by Kallstrom M, et al.
Published in Clinical Cardiology (2018)
Link: Clinical Cardiology (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6489706/)


PostureGeek.com does not provide medical advice. This information is for educational purposes only and is not intended to be a substitute for professional medical attention. The information provided should not replace the advice and expertise of an accredited health care provider. Any inquiry into your care and any potential impact on your health and wellbeing should be directed to your health care provider. All information is for educational purposes only and is not intended to be a substitute for professional medical care or treatment.

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