An infrared sauna is a type of sauna that uses infrared light panels to heat your body directly, rather than warming the surrounding air. It typically operates at lower temperatures than a traditional sauna (around 49–60°C), produces a dry heat, and is often described as a gentler, more comfortable session — while still making you sweat plenty.
If you've ever sat in a traditional sauna wondering why your eyebrows feel like they're on fire, you're not alone. The searing heat of a Finnish-style sauna is brilliant — but it's not for everyone, every time. That's where infrared saunas come in. They do things a little differently, and for a lot of people, that difference is a game-changer.
In this guide, we'll explain exactly what an infrared sauna is, how it works, what a session actually feels like, and how infrared stacks up against a traditional sauna. No physics degree required.
What is an infrared sauna?
An infrared sauna is an enclosed space fitted with infrared heating panels that warm your body using infrared light — a type of radiant heat. Rather than cranking up the air temperature to extreme levels, the panels emit electromagnetic waves that are absorbed directly by your body's surface.
Think of it a bit like the warmth you feel from sunlight on your skin on a cold day — that's radiant heat doing its thing. An infrared sauna works on the same principle, just in a controlled, enclosed environment.
One thing worth clearing up straight away: an infrared sauna is not a tanning bed. It doesn't use UV light, and it won't give you a tan. It's also not doing anything exotic to your cells in a sci-fi kind of way — it's simply a smarter, more targeted approach to heat therapy.
How does an infrared light work in a sauna?
So, how does an infrared sauna work, exactly? The panels inside the sauna emit infrared radiation — part of the electromagnetic spectrum, just like visible light, but invisible to the human eye. This radiation penetrates the surface of the skin and is absorbed as heat, as the human body absorbs the energy from infrared waves and water molecules begin to vibrate, which helps stimulate circulation.
Because the heat acts on your body rather than the air around you, infrared saunas can operate at much lower air temperatures than their traditional counterparts, yet still produce a meaningful sweat. The body responds to the heat by increasing circulation, raising core temperature, and opening up the sweat glands — similar to what happens in a traditional sauna, just without the wall-of-hot-air feeling.
You'll often see infrared saunas described by wavelength type: near, mid, and far infrared. Without getting too deep into the science, far infrared is the most commonly used in home and wellness saunas, as it's absorbed efficiently by the body and associated with gentle, deep-penetrating warmth. Some units combine all three for broader coverage.
What does an infrared sauna session feel like?
Noticeably different from a traditional sauna — and for many people, much more manageable. Here's what to expect:
- Temperature: Infrared saunas typically run between 49°C and 60°C (120–140°F), compared to the 65–90°C (150–195°F) you'd find in a traditional sauna. The air itself won't feel stiflingly hot, but your body will warm up steadily because infrared heat penetrates below the skin surface and can raise core body temperature even when the room feels less intense; that said, performance is still best in a controlled indoor space with a stable ambient temperature.
- Humidity: It's a dry heat. No steam, no that-first-breath-burns sensation.
- Session length: If you're new to it, start with around 10–15 minutes and see how you feel. Regular users often sit for 20–30 minutes. Either way, you'll sweat — don't underestimate it, because the response can feel deeper and, for some users, more intense than expected.
- What to bring: A towel to sit on, a water bottle (you'll need it), and light, loose clothing or a swimsuit. Nothing complicated.
It tends to feel gentler on the lungs while still warming the body deeply, which is a big part of the overall infrared sauna experience and why it suits people who find traditional saunas a bit overwhelming.
Infrared sauna benefits (and what to be realistic about)
There's a lot of enthusiasm around infrared sauna benefits and the health benefits they may offer, some of it well-founded, some of it outpacing the available research. Here's a grounded look at what the evidence suggests:
Post-workout recovery support. A 2023 study published in Biology of Sport found that an infrared sauna session following resistance training improved neuromuscular recovery, supported muscle relaxation, and reduced muscle soreness compared to passive recovery (i.e., doing nothing). Heat increases blood flow to muscles, which helps deliver nutrients and clear out waste products — that much is well established.
Relaxation and stress relief. Heat therapy has long been associated with reduced cortisol levels and a genuine sense of calm. An infrared session gives you dedicated downtime, which — let's be honest — most of us don't take enough of.
Circulation support. Infrared heat causes blood vessels to dilate, which may lead to improved circulation and improved blood circulation and contribute to temporary reductions in blood pressure. Research cited in Canadian Family Physician (Beever, 2009) noted cardiac output from infrared sauna use comparable to moderate exercise, suggesting infrared therapy may support the cardiovascular system, cardiovascular function, and broader cardiovascular health.
Pain relief. A pilot study in Clinical Rheumatology (Oosterveld et al., 2009) found short-term improvements in pain, stiffness, and fatigue in people with rheumatoid arthritis and ankylosing spondylitis who used infrared saunas. Other research on infrared sauna therapy suggests regular sauna sessions may also help relieve symptoms linked to arthritis, fibromyalgia, and other forms of chronic pain.
Mood and fatigue. Smaller studies have shown potential benefits for chronic fatigue syndrome, with one finding (Soejima et al., 2015, Internal Medicine) that regular infrared sauna use over four weeks meaningfully reduced fatigue and improved mood in participants, adding to the benefits of infrared and the broader benefits of infrared saunas reported across some sauna sessions.
We'll be straight with you: the research base is promising but still growing. An infrared sauna works best as one part of a broader recovery and wellness routine — not as a standalone fix. Claims around detoxification and significant weight loss are less well supported than those tied to relaxation, recovery, or circulation. Don't expect miracles; do expect to feel noticeably better.
Infrared sauna vs traditional sauna: what's the difference?
Both deliver heat therapy, but they go about it differently in sauna bathing. Here's a quick comparison:
Neither is objectively better — they're just different experiences. Some people swear by the raw, old-school intensity of a regular sauna. Others prefer the more accessible, gentler feel of infrared. In simple terms, regular dry sauna bathing centers on heating the surrounding air, while infrared saunas tend to feel more tolerable for heat-sensitive users. A few use both, alternating depending on the session.
Who should be careful using an infrared sauna?
Infrared saunas are generally well-tolerated, but they're not for everyone. You should avoid using one if you have:
- Unstable angina, a recent heart attack, or advanced heart failure
- Severe aortic stenosis
- Low blood pressure (heat makes this worse)
- acute illness or fever
Use caution and speak to a clinician first if you're pregnant, on medications that affect heat tolerance or blood pressure, or managing any chronic health condition. People with health conditions such as cardiovascular disease or high blood pressure should get medical advice before use. If you feel dizzy, nauseous, or lightheaded during a session — get out, cool down, and drink water. Your body's telling you something. This also applies if you have multiple sclerosis. Product quality varies: some units emit higher EMF levels than necessary, and near-infrared panels should be used as directed to avoid skin burns.
Tips for getting the most out of an infrared sauna
Start slow. Your first few sauna sessions should be shorter — around 10 minutes — until you know how your body responds, and infrared saunas use works best when you’re consistent rather than doing occasional long sits.
Stay hydrated. Drink water before, during if needed, and after your session. You'll be sweating more than you expect.
Avoid alcohol beforehand. Mixing alcohol and heat is a bad combination for blood pressure and heart rhythm. Save the celebratory drink for later.
Cool down after. Give your body 5–10 minutes to come back to baseline before jumping in the shower or heading out. This is also a great time to stretch.
Pair it with other recovery habits. Infrared sauna sits really well alongside other recovery tools — think regular sleep, proper nutrition, and if you're up for it, contrast therapy with a cold plunge. The combination of heat and cold exposure is something a lot of serious recovery enthusiasts swear by.
Frequently asked questions
What temperature is an infrared sauna?
Infrared saunas typically operate between 49°C and 60°C (120–140°F), heating the body directly without needing the same high ambient temperature as a traditional unit. This is significantly lower than a traditional sauna, which can reach 65–90°C (150–195°F). The lower air temperature doesn't mean a less effective sweat — it means the heat works differently, penetrating the body rather than overwhelming the air around you.
Are infrared saunas safe?
Infrared saunas are generally considered safe for most individuals when used appropriately. The radiation emitted in an infrared sauna comes in the form of infrared light, which is a type of non-ionizing radiation. Unlike ionizing radiation (like X-rays or gamma rays), non-ionizing radiation does not have the energy to damage DNA or cells. Infrared (IR) light generates heat by penetrating the skin, promoting sweating and relaxation without posing significant health risks.
Studies suggest that IR exposure can have positive effects, such as improving circulation, supporting muscle recovery, and alleviating minor pain or stiffness. However, overexposure to heat or prolonged sessions might lead to dehydration or overheating, particularly for individuals with certain medical conditions. It is always advisable to follow recommended guidelines and consult a healthcare professional if you have concerns regarding infrared sauna use.
How long should you stay in an infrared sauna?
Beginners should start with 10–15 minute sessions and build up over time. Once you're comfortable, 20–30 minutes is a commonly recommended duration for sauna sessions. Avoid pushing beyond 30 minutes, and always listen to your body — if you feel dizzy or uncomfortable, exit the sauna and rehydrate. For longer sessions, stay hydrated before and after use.
Is an infrared sauna better than a traditional sauna?
Neither is universally "better" — it depends on what you're looking for. Infrared saunas are better suited to those who prefer, unlike traditional saunas, lower temperatures, drier heat, or longer sessions. Traditional saunas deliver a higher-heat, more intense experience and are often preferred for the classic sauna ritual. If you want flexibility, some people use both and alternate depending on how they feel in an infrared sauna or a regular sauna.
Can you use an infrared sauna every day?
Most guidance suggests 2–3 sessions per week as a sustainable routine for general wellness and recovery, and regular sauna sessions or even daily use may be tolerated by healthy individuals, but consistency matters more than frequency alone. Daily use is unlikely to cause harm in healthy individuals, but more isn't always better — recovery also happens outside the sauna, and your body needs time to adapt.
Do infrared saunas actually detox your body?
"Detox" is a term that gets thrown around a lot in wellness circles. What's accurate is that sweating — whether from exercise or a sauna — can help the body excrete some heavy metals and other compounds. A 2022 study in the International Journal of Environmental Research and Public Health confirmed sauna-induced sweating does contribute to excretion, though exercise-induced sweating was found to be more effective. Think of it as a supportive process rather than a reset button.
Is an infrared sauna worth it?
An infrared sauna offers a genuinely different experience from a traditional model — lower temperatures, drier heat, gentler on the lungs, and well-suited to longer sessions. The research behind the benefits is encouraging, particularly around recovery, circulation, and stress reduction, even if the science continues to evolve.
If you're building a recovery setup at home, a good sauna is one of those upgrades you'll wonder how you lived without.
Have a browse of our sauna collection and find the style that fits your space — and your sweat tolerance.