Infrared Sauna Therapy: The Complete Beginner’s Guide
Infrared sauna therapy is becoming one of the most popular wellness trends in recent years. Unlike traditional saunas that use heated rocks or steam to warm the air, infrared saunas use light to directly heat the body. This method creates a more comfortable experience while offering a wide range of potential health benefits.
If you’re curious about what infrared sauna therapy is, how it works, and whether it’s worth trying, this complete beginner’s guide will answer all your questions.
What Is Infrared Sauna Therapy?
An infrared sauna uses infrared light waves to penetrate your skin and heat your body directly, rather than just heating the air around you. This makes it possible to achieve the same benefits of a traditional sauna at lower, more tolerable temperatures (usually 110°F–140°F compared to 170°F–200°F in conventional saunas).
There are three types of infrared wavelengths used in saunas:
Near Infrared (NIR): Primarily supports skin health, wound healing, and cell regeneration.
Mid Infrared (MIR): Helps with circulation, pain relief, and soft tissue recovery.
Far Infrared (FIR): Aids in detoxification, relaxation, and deep tissue heating.
Modern infrared saunas often combine all three wavelengths for a full-spectrum experience.
Key Benefits of Infrared Sauna Therapy
1. Detoxification
Sweating is one of the body’s natural ways to eliminate toxins. Infrared heat penetrates deeply, encouraging more intense sweating at lower temperatures, which may help flush heavy metals and environmental toxins.
2. Improved Circulation
As your body warms, blood flow increases. This improved circulation delivers oxygen-rich blood to muscles and joints, which can speed recovery and reduce stiffness.
3. Stress Relief & Relaxation
Infrared sauna sessions are calming. The gentle heat promotes relaxation by lowering cortisol (the stress hormone) and stimulating endorphins, leaving you with a deep sense of calm.
4. Weight Loss Support
While an infrared sauna isn’t a substitute for exercise, it can temporarily boost your heart rate and metabolism. A 30-minute session may help burn calories in a way similar to light cardio.
5. Pain Relief
Many people use infrared sauna therapy for chronic pain conditions such as arthritis, fibromyalgia, and muscle soreness. The deep heat relaxes muscles and reduces inflammation.
6. Skin Health & Anti-Aging
Infrared therapy promotes collagen production, improves circulation to the skin, and may reduce fine lines, wrinkles, and blemishes. Many users notice a healthier, more radiant glow after regular sessions.
7. Better Sleep
The combination of reduced stress, relaxed muscles, and lower cortisol levels often leads to improved sleep quality. Many sauna enthusiasts find sessions in the evening particularly helpful.
How to Use an Infrared Sauna as a Beginner
If you’re new to infrared sauna therapy, here are some helpful tips to get started:
Start Slow – Begin with 10–15 minute sessions at lower temperatures (110°F–120°F). You can gradually increase to 25–40 minutes as your body adapts.
Hydrate Well – Drink water before, during, and after your session to prevent dehydration.
Wear Light Clothing or a Towel – Minimal clothing helps your skin absorb the infrared heat.
Listen to Your Body – If you feel dizzy or uncomfortable, leave the sauna immediately.
Shower Afterward – Rinsing off helps wash away toxins released during sweating.
Frequency – Beginners may start with 2–3 sessions per week, eventually working up to 4–5 sessions for maximum benefits.
Who Should Avoid Infrared Sauna Therapy?
Although infrared saunas are generally safe, they may not be suitable for everyone. Consult your doctor before use if you:
Have heart disease or circulation issues
Are pregnant or breastfeeding
Suffer from heat sensitivity
Take medications that affect blood pressure or temperature regulation
Always prioritize safety and seek medical advice if you have underlying health conditions.
Comparing Infrared Sauna vs Traditional Sauna
FeatureInfrared SaunaTraditional SaunaTemperature110°F–140°F170°F–200°FHeating MethodLight waves heat body directlyHeats air/steamComfort LevelMore tolerable, gentler heatIntense, often harder to breatheEnergy EfficiencyUses less energyRequires more heat and powerKey BenefitsDetox, relaxation, circulationDetox, relaxation, heart health
Both types of saunas offer benefits, but infrared saunas are typically preferred by beginners due to their lower heat intensity and ease of use.
FAQs About Infrared Sauna Therapy
1. How often should I use an infrared sauna?
Beginners can start with 2–3 times per week. With experience, daily sessions are possible, depending on your goals and health status.
2. How long should a session last?
Most people find 20–40 minutes ideal. Shorter sessions are recommended at the start.
3. Can infrared saunas help with weight loss?
While not a substitute for exercise, they may help burn calories and support metabolism, making them a useful complement to a healthy lifestyle.
4. Are infrared saunas safe?
Yes, for most people. However, individuals with medical conditions or pregnant women should consult a doctor first.
5. What should I do before using an infrared sauna?
Stay hydrated, avoid alcohol or heavy meals, and wear light clothing or a towel for maximum comfort.
6. Is an at-home infrared sauna worth buying?
If you plan to use it regularly, owning a home sauna can be more cost-effective than spa visits. Prices vary depending on size, features, and brand.
7. Do infrared saunas really detoxify the body?
Research suggests sweating helps remove toxins such as heavy metals, though the degree of detoxification is still being studied.
Final Thoughts
Infrared sauna therapy offers an accessible, relaxing, and health-boosting wellness practice for beginners and experienced users alike. From reducing stress and improving skin health to aiding in detoxification and recovery, the potential benefits are vast.
If you’re just starting out, remember to take it slow, stay hydrated, and listen to your body. Whether you use a spa or invest in a home unit, infrared sauna therapy can be a powerful addition to your self-care routine.