Infrared sauna: what it is and how it works

Infrared saunas have grown steadily in popularity — but what are they really? Unlike traditional saunas, which heat the air around you, infrared saunas use infrared emitters to warm the body directly. These emitters generate a type of light that, while invisible to the human eye, penetrates the deeper layers of the skin, heating muscle and tissue more efficiently.

The temperature inside an infrared sauna is significantly lower than in a traditional one — typically 40–60 °C — making the experience more comfortable for many users. The deeper-reaching heat brings a stronger sense of relaxation in muscles and joints, without the discomfort of extreme temperatures.

What are the health benefits of infrared saunas?

Many people choose infrared saunas for their health benefits. So what can you expect?

1. Detoxification: Sweating is one of the body's natural ways of releasing toxins. Because infrared heat reaches deeper into tissue, it can produce more intense sweating — and therefore more effective detoxification compared with traditional saunas. Studies suggest that the sweat produced in an infrared sauna contains more toxins than the sweat of physical exercise, including heavy metals and chemical compounds.

2. Pain relief: Infrared heat is particularly effective for relieving muscle and joint pain. A study published in *Clinical Rheumatology* found that patients with rheumatoid arthritis and ankylosing spondylitis reported a significant reduction in pain after infrared-sauna sessions.

3. Muscle recovery: Athletes and active people use infrared saunas to speed up muscle recovery. The heat improves blood circulation, bringing oxygen and essential nutrients to tired muscles, supporting regeneration after intense training.

4. Improved cardiovascular health: Using an infrared sauna mirrors the effects of light cardiovascular exercise. Heart rate rises, circulation improves, and over time cardiovascular health benefits too. A study in JAMA Internal Medicine found that regular sauna use was linked to a lower risk of heart disease.

Comparing the infrared sauna with a traditional sauna

A common question among sauna enthusiasts: what's the difference between an infrared sauna and a traditional one?

The main difference is in how heat is generated and felt by the body. A traditional sauna uses a heater to warm the air and raise the room temperature; an infrared sauna heats the body directly, so you can sweat intensely at a lower, more comfortable temperature.

In a traditional sauna, the heat stays at the body's surface; infrared heat penetrates the deeper layers of skin, muscle and joint. For people who are heat-sensitive, an infrared sauna can be more enjoyable, offering the same benefits with less thermal stress.

Do infrared saunas help with weight loss?

This is one of the most-discussed topics among infrared-sauna users. So, can you lose weight using an infrared sauna?

It's not a substitute for exercise and a balanced diet, but infrared saunas can support a weight-loss process. Higher heart rate and sweating mean the body works harder to cool itself, burning calories along the way. A Japanese study showed that regular infrared-sauna use can help reduce body fat, with participants reporting a calorie loss similar to a brisk walk.

It's worth noting that any immediate weight reduction after a sauna session is mostly fluid, due to sweating, so staying hydrated is important.

Who should avoid infrared saunas?

Despite the many benefits, there are situations where infrared-sauna use should be avoided or done under medical supervision.

1. Pregnancy: During pregnancy, exposure to high temperatures, including infrared saunas, is generally not recommended due to the risk of overheating and potential complications.

2. People with specific health conditions: Anyone with cardiovascular disease, high blood pressure, or taking medication that affects body-temperature regulation should consult a doctor before using an infrared sauna.

3. Dehydration: Intense sweating can cause dehydration, so it's important to stay properly hydrated before and after each session.

How to get the most from your infrared sauna

1. Hydration: Before getting into an infrared sauna, drink plenty of water to avoid dehydration. Keep hydrating during and after the session.

2. Session length: For beginners, start with sessions of 10 to 15 minutes and increase gradually to 30–40 minutes, depending on your heat tolerance.

3. Frequency: Two to three sessions a week can be enough to see visible results in detoxification, pain relief and overall wellbeing. Regular users may go daily, as long as they monitor how they feel.

4. Pair with stretching or meditation: Use the calm environment for gentle stretching or meditation while you enjoy the infrared heat. It can support flexibility and reduce stress.

Curious to try an infrared sauna?

Now that you know the benefits and how infrared saunas work, you may be wondering if it's the right choice for you. If you'd like a piece of equipment that delivers a deep wellbeing experience, comfort and health benefits, an infrared sauna is an excellent option.

At Saunamo, we offer a range of infrared saunas, plus hybrid options for those who want the best of both worlds.

Get in touch with us to find out more — and discover how an infrared sauna can transform your wellbeing routine.

Explore our products

If you're considering sauna therapy for cardiovascular benefits, infrared saunas offer sessions at gentler temperatures — ideal for regular use.

• Aura 150 Infrared Sauna
• Aura 110 Infrared Sauna

See infrared saunas →