Infrared Sauna Benefits: A Science-Backed Wellness Therapy
In recent years, infrared sauna therapy has gained immense popularity in the world of holistic health and wellness. Unlike traditional saunas that use heated air to warm the body, infrared saunas use infrared light to penetrate the skin and heat the body directly. This deep-penetrating heat provides a wealth of benefits for users, and you can reap the benefits, too.
Read on to learn more about the benefits of an infrared sauna. By the end, you'll understand how this gentle, yet powerful therapy can naturally and effectively reduce inflammation, promote detoxification, and enhance overall cellular function.
What is an Infrared Sauna?
An infrared sauna uses infrared lamps to emit infrared light, which is absorbed by the skin and converted into heat. Unlike conventional saunas, which operate at higher temperatures (often exceeding 180°F or 82°C), infrared sauna therapy works at a more comfortable range of 110–140°F (43–60°C). This allows for deep tissue penetration without overloading the cardiovascular system or causing surface overheating, making the experience gentler while still being therapeutically effective.
Types of Infrared Light (NIR, MIR, and FIR)
Infrared light falls just beyond the visible spectrum and is divided into three categories:
Near-infrared (NIR): Penetrates the skin's surface and supports wound healing, cell regeneration, and skin health (Hamblin, 2017).
Mid-infrared (MIR): Reaches deeper tissues, improving circulation and promoting pain relief.
Far-infrared (FIR): Deepest penetration, stimulating detoxification, increasing metabolic rate, and promoting cardiovascular health (Laukkanen et al., 2018).
When infrared waves penetrate the body, they stimulate cellular activity by increasing the production of adenosine triphosphate (ATP), the body's primary energy source. This enhances mitochondrial function, resulting in improved energy levels, enhanced tissue repair, and improved cellular function overall.
Top Infrared Sauna Health Benefits
Infrared sauna therapy has been studied for its ability to support various aspects of health. Here are some key benefits:
1. Detoxification
In today’s environmental landscape, daily exposure to pollutants, chemicals, and heavy metals makes effective detoxification more important than ever. Sweating is one of the body's natural ways to eliminate toxins. Infrared sauna sessions promote a deeper sweat at lower temperatures, helping to expel heavy metals, environmental toxins, and other impurities stored in fat cells (Genuis et al., 2011). Considering the numerous toxins we encounter on a regular basis, this benefit is invaluable.
2. Pain Relief & Inflammation Reduction
Infrared sauna therapy has become a reliable method of pain and inflammation management. This is because the deep heat penetration of infrared sauna therapy can alleviate joint pain, muscle stiffness, and inflammation, making it beneficial for conditions such as arthritis, fibromyalgia, and chronic pain syndromes (Matsushita et al., 2008). For those who are struggling with these conditions or more generalized discomfort, infrared sauna therapy could be the ticket to a higher quality of life.
3. Improved Circulation & Cardiovascular Health
Heart health and circulation are integral to your overall wellness, and emerging research shows that infrared sauna therapy offers users life-changing, heart-healthy benefits. Infrared heat causes blood vessels to dilate, improving circulation and promoting better oxygen delivery. This can lower blood pressure and enhance cardiovascular function (Laukkanen et al., 2018). Those who live more sedentary lives or have hypertension will benefit most in this area.
4. Supports Weight Loss & Metabolism
Are you currently on a weight loss journey? Infrared sauna therapy can help you drop the pounds more quickly. The increased metabolic rate induced by far-infrared sauna therapy helps burn calories more efficiently. A single session can burn up to 600 calories, mimicking the effects of moderate exercise (Biro et al., 2003). Although this therapy isn’t designed to be a replacement for exercise, it works well as an augmentation to a proper fitness routine.
5. Boosts Immune Function
If you’re someone who deals with immune system issues or seems to get sick often, you’ll appreciate the immune-boosting advantages of infrared sauna sessions. The rise in core body temperature mimics a mild fever, stimulating the immune system and enhancing the body's ability to fight infections and illnesses (Pilch et al., 2013). Remember that your immune system relies heavily on your general health as well; therefore, it’s essential to eat a healthy diet, exercise regularly, get 7 to 8 hours of sleep nightly, and avoid making unhealthy lifestyle choices (smoking, drinking alcohol, etc.).
6. Enhances Skin Health
Skin issues like acne, textural issues, and the natural aging process can erode your confidence; infrared therapy can help restore it. By improving circulation and promoting detoxification, infrared sauna sessions can lead to clearer, healthier skin. Near-infrared light also stimulates collagen production, supporting anti-aging benefits (Amano, 2018). These effects may not be immediately obvious after a single session; they materialize over time. Pair this therapy with good hydration, regular skin cleaning and moisturizing, and sun protection for the best results.
7. Promotes Relaxation & Reduces Stress
One of the lesser-known benefits of infrared sauna therapy is its impact on the nervous system and stress regulation. Infrared sauna therapy encourages relaxation by lowering cortisol levels and stimulating the release of endorphins—the body's natural "feel-good" hormones (Mackenzie et al., 2014). Over time, this can contribute to improved mood, better sleep, and a greater sense of emotional resilience.
Who Can Reap the Health Benefits of Infrared Saunas?
Infrared sauna health benefits are ideal for individuals* dealing with:
Chronic pain (e.g., arthritis, fibromyalgia)
Heavy metal or environmental toxin exposure
Cardiovascular issues (e.g., hypertension, poor circulation)
Weight and metabolic concerns
Skin conditions (e.g., acne, eczema, psoriasis)
Stress, anxiety, or fatigue
Infrared saunas are not recommended for pregnant people*
Is Infrared Sauna Therapy Safe for All Ages?
Infrared sauna use is generally safe for adults, but certain considerations apply when it comes to children and teens. Children can be more sensitive to heat and may not regulate their body temperature as efficiently as adults can. While short, supervised sessions at lower temperatures may be considered for teens under the guidance of a healthcare provider, this therapy is not typically recommended for young children. Always consult a qualified health practitioner before introducing sauna therapy to anyone under 18.
How to Get the Most Out of Infrared Sauna Therapy
To get the most out of your sessions:
Stay hydrated. Drink at least 16–24 oz (500–700 mL) of water 30–60 minutes before your session, and an additional 16–32 oz after to replenish fluids lost through sweat. Add electrolytes if needed before and after.
Start slow: Begin with short 10–15-minute sessions and gradually increase to 30–45 minutes.
Ideal temperature: Maintain 120–140°F for therapeutic benefits without overexertion. This range allows for maximum cellular engagement without sacrificing comfort.
Use regularly: Aim for 3–5 sessions per week, either as part of an ongoing wellness routine or in focused programs (e.g., 4–6 weeks for detox or pain relief). Afterward, adjust frequency based on your body’s response and wellness goals. Aim for 3–5 sessions per week.
Listen to your body: Step out if you feel dizzy, nauseated, or unwell.
Experience the Benefits of Infrared Sauna Therapy Today
Infrared sauna therapy offers a natural, science-backed approach to improving overall health and well-being. Whether you're looking to detox, relieve pain, enhance circulation, or simply unwind, regular sessions can offer profound benefits.
At Nourish Osteo & Wellness, we're committed to providing holistic, evidence-informed therapies to support your health goals. Interested in trying infrared sauna therapy?
Contact us today to book your session!
References
Amano, T. (2018). Near-infrared light therapy promotes collagen production and skin rejuvenation. Journal of Cosmetic and Laser Therapy, 20(4), 215–222.
Biro, S., Masuda, A., Kihara, T., & Tei, C. (2003). Clinical implications of thermal therapy in lifestyle-related diseases. Experimental Biology and Medicine, 228(10), 1245–1249.
Genuis, S. J., Birkholz, D., Rodushkin, I., & Beesoon, S. (2011). Blood, urine, and sweat (BUS) study: Monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(2), 344–357.
Hamblin, M. R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337–361.
Laukkanen, T., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improved vascular endothelial function. Complementary Therapies in Medicine, 39, 144–149.
Mackenzie, F. L., Goyder, C., & Holt, M. (2014). The effect of sauna bathing on stress-related hormones and mood: A pilot study. Journal of Alternative and Complementary Medicine, 20(3), 208–214.
Matsushita, K., Masuda, A., & Tei, C. (2008). Efficacy of far-infrared sauna therapy on chronic pain syndromes: A controlled trial. Psychotherapy and Psychosomatics, 77(3), 167–168.
Pilch, W., Pokora, I., Szyguła, Z., Pałka, T., Pilch, P., Cisoń, T., & Wiecha, S. (2013). Effect of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 39(1), 127–135.