Imagine stepping into a warm cocoon of gentle heat — your muscles relax, tension melts away, and your mind drifts into a peaceful calm. This is the magic of an infrared sauna — a modern twist on an ancient practice that’s gaining global attention for its powerful health benefits.
But what makes infrared saunas different from traditional saunas? And how can you make the most of your sessions to feel your absolute best?
In this guide, written by Lisa McCarthy, we’ll uncover the science, benefits, and best practices for using infrared saunas — plus, who stands to gain the most from this relaxing yet powerful therapy.
What Makes Infrared Saunas Different?
If you’ve ever felt overwhelmed by the intense heat of a traditional sauna, you’re not alone. Traditional saunas heat the air to scorching temperatures — often reaching 70°C to 100°C (158°F to 212°F) — which can feel suffocating, especially if you’re sensitive to heat.
Infrared saunas, on the other hand, work differently. Instead of heating the air, they use infrared light to warm your body directly. This gentle heat penetrates up to 1.5 inches (3.8 cm) into your muscles and tissues, creating a deep, soothing warmth without the stifling heat of a traditional sauna.
With temperatures ranging from 45°C to 60°C (113°F to 140°F), infrared saunas offer a more comfortable yet profoundly effective experience.
Why Are Infrared Saunas So Popular?
So why are people swapping their traditional sauna for infrared heat? The secret lies in the deeper heat penetration — which unlocks a range of impressive benefits.
The Benefits of Infrared Saunas (And Who Gains the Most)
1. Deep Detoxification — Sweat Out the Toxins
Our bodies are constantly exposed to toxins — from pollution and processed foods to household chemicals. Infrared saunas stimulate a deep sweat, helping your body eliminate heavy metals, chemicals, and environmental toxins more effectively than traditional sweating.
Who Benefits Most: If you’re feeling sluggish, dealing with frequent headaches, or struggling with skin issues, detoxing through infrared heat may leave you feeling lighter, clearer, and more energised.
2. Eases Pain, Stiffness, and Inflammation
Struggling with chronic pain, joint stiffness, or muscle soreness? Infrared heat increases blood flow, relaxes muscles, and reduces inflammation. Studies show that people with arthritis, fibromyalgia, or sports injuries often experience significant relief after regular sessions.
Who Benefits Most: Athletes, active individuals, or anyone living with chronic pain or stiffness may notice faster recovery and improved mobility.
3. Supports Heart Health and Circulation
Infrared saunas mimic the effects of light cardio exercise by raising your heart rate and improving circulation. This process encourages your blood vessels to expand, promoting better oxygen delivery and nutrient flow throughout the body.
Who Benefits Most: People with high blood pressure, poor circulation, or those looking to support heart health can benefit greatly.
4. Glowing Skin from the Inside Out
Want to enhance your skin’s natural glow? Sweating deeply helps clear pores, while improved circulation delivers oxygen and nutrients to skin cells. Infrared heat can also stimulate collagen production, improving skin elasticity and reducing the appearance of wrinkles.
Who Benefits Most: Anyone looking to brighten their complexion, reduce acne, or improve skin tone will appreciate this sauna side effect.
5. Stress Reduction & Better Sleep
Infrared saunas create a calming environment that activates your body’s parasympathetic nervous system — the state where your body rests, digests, and repairs. This deep relaxation can reduce cortisol (your stress hormone) and promote better sleep.
Who Benefits Most: If you’re battling stress, anxiety, or insomnia, regular infrared sessions can become your go-to relaxation ritual.
6. Immune System Boost
Ever notice how a fever helps your body fight illness? Infrared saunas create a similar effect — gently raising your core temperature to stimulate your immune system. This ‘artificial fever’ effect encourages your body to produce more white blood cells to fend off illness.
Who Benefits Most: Those prone to colds, flu, or who want to strengthen their immune response.
7. Supports Weight Loss and Metabolism
While infrared saunas aren’t a replacement for exercise, they can enhance your efforts by boosting your metabolism. Some studies suggest you can burn up to 600 calories in a 30-minute session as your body works harder to cool itself.
Who Benefits Most: People looking to complement their fitness or weight loss efforts may find this an excellent addition to their routine.
How Often Should You Use an Infrared Sauna?
Getting the most out of your sauna sessions is all about consistency.
- For General Wellness: 2–3 times per week
- For Detox or Pain Relief: 3–4 times per week
- For Athletic Recovery or Deep Relaxation: Up to 5 times per week
Start slow and build up. If you’re new to infrared saunas, begin with 10-15 minutes and gradually increase to 20-30 minutes as your body adapts.
What’s the Ideal Temperature for an Infrared Sauna?
Finding the right temperature is key to unlocking the full benefits.
- For Relaxation & Stress Relief: 45°C – 50°C (113°F – 122°F)
- For Detoxification & Deeper Sweat: 50°C – 55°C (122°F – 131°F)
- For Athletic Recovery or Intense Detox: Up to 60°C (140°F)
Pro Tip: Lower temperatures allow you to stay in longer, giving your body more time to deeply relax and detoxify.
Essential Tips for a Great Infrared Sauna Experience
- Hydrate Well: Drink plenty of water before and after your session.
- Dress Comfortably: Wear minimal clothing or wrap in a towel to allow heat to penetrate your skin.
- Use a Towel: Place one on the bench to absorb sweat and improve hygiene.
- Shower Afterward: Rinse off toxins and sweat to prevent reabsorption.
- Rest & Recover: After your session, take a few minutes to relax and cool down.
Who Should Avoid Infrared Saunas?
While infrared saunas are generally safe, some people should proceed with caution:
- Pregnant women should avoid infrared saunas.
- Those with cardiovascular conditions, low blood pressure, or on medications that affect heat sensitivity should consult their healthcare provider.
- Avoid if you have open wounds or severe dehydration.
Final Thoughts: Is an Infrared Sauna Right for You?
Infrared saunas offer a powerful way to relax, heal, and recharge — all in a soothing, comfortable environment. Whether you’re seeking relief from pain, stress, or simply want to feel better in your body, adding regular sauna sessions to your wellness routine can unlock incredible benefits.
So, why not carve out some ‘me-time’ this week? Step into the warmth, close your eyes, and let the gentle heat melt away tension — you might just find it becomes your favourite part of the day.
Thanks to Lisa McCarthy for allowing us to publish this article.
Lisa McCarthy is a passionate advocate for holistic health and personal empowerment. Drawing on her own transformative journey of healing and growth, she inspires others to take responsibility for their wellbeing and embrace positive lifestyle choices. Through Empowered Healing, Lisa combines practical wisdom with a compassionate approach to help individuals reclaim their health, happiness, and vitality. Her work encourages people to move beyond reliance on quick fixes and embrace a more integrative path to lasting wellbeing.